7 Great Cardio Workout Routines

Cardio exercise are very essential for its many benefits like :

A.Weight loss
B.Stronger heart and lungs
C.Increased bone density
D.Reduced stress
E.Reduced risk of heart disease and some types of cancer
F.Temporary relief from depression and anxiety

Following are 7 steps for cardio workout routines:

1. Running

Running is one the simplest exercise to do which is very effective too. It doesn't require special equipment (except some quality shoes) and you can do it anywhere. Best of all, you burn serious calories, especially if you add hills and sprints. The downside is, it takes lots of practice and you should watch your knees and ankles for any discomfort or pain.

2. Bicycling

Do it Outdoors or indoors, cycling gives some great cardio. Using all the power in your legs, you'll increase endurance while burning lots of calories, anywhere from 250-500 in 30 minutes, depending on your speed and your resistance power. This exercise is fun too.

3. Step Aerobics

Step is one tough workout that targets your legs, butt and hips while burning almost 400 calories in 30 minutes (during high intensity sessions). Though it might look complicated, step is easy to learn if you start with a beginner class or video.

4. Walking

Walking is a great exercise, burning about 180 calories in 30 minutes. Addition of hills, sprints or even a few minutes of jogging will only increase the amount of calories you burn. Make sure you walk briskly and keep you head up, back straight and swing your arms. This isn't a hard exercise at all.

5. Swimming

Swimming is an exercise for the entire body. The more body parts you involve in your workout, the more calories you'll burn. 30 minutes of breast stroke will help you shed 400 calories. Best advantage is that your joints are fully supported so you need not worry about high-impact injuries. It's also great cross-training for other cardio activities.

6. Handball

The side-to-side sprints while playing strengthen your legs and increase your heart rate. The learning curve is high, so plan on practicing a lot before you can even hit that little ball.

7. Rowing

This is an often a machine in the gym which is not used much because most people are confused about how it works. Increase in heart rate as well as arm work rate are the effects of rowing.

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2 Tips To Lose Weight With Cardio Workout

In this article, I'm going to provide you with 2 simple tips how you can lose more weight with your cardio workout sessions.

For those of you who do not know what a cardio workout is - cardio workout is simply exercising on a cardio machine in the gym such as treadmills, rowing machines, upright or recumbent bikes and ellipticals. It is very common to see people who go to the gym regularly getting on these cardio machines.

Those who use these cardio machines regularly may see some weight loss results within 2 - 3 weeks. However, as time goes on, your weight loss results may slow down and eventually come to a crashing halt. Here are 2 tips you can apply immediately to stop that from happening:

Tip #01 - Do whatever you can to distract yourself during cardio workouts

I know cardio workouts can be pretty boring - imagine doing the same old thing over and over again, and you'll eventually give up doing cardio workouts because the boredom has gotten to you. One thing you can do is to distract yourself during cardio workouts - some people either listen to music, watch television, read books, or even play hand-held games just to distract themselves throughout the whole process - and before you even know it, your 60 minute cardio workout is over!

Tip #02 - Your body will start burning fewer calories over time

The first time you work on a cardio machine, you'll find that your body burns alot of calories. However, when you are doing the same type of workout over and over again - over time, your body will adapt to it and your body will start to burn fewer calories.

For example, your body may burn 400 calories when you first start your cardio workout in January. You work on the cardio machine regularly and over time, say, in March, you'll find that your body may only burn 200 calories in each cardio exercise!

The only solution here is to extend the time you work on these cardio machines - let's say in January, you may be working on it for 30 minutes. You may want to extend this to 45 minutes or even 60 minutes in March.

Follow the above 2 tips closely, and I guarantee you that you'll be able to lose weight regularly with your cardio workouts. Good luck.

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Tips to Stick to Your Cardio

I can tell you that I have started to exercise several times in my life and I have failed most of them. I have observed that most of us find it very easy to procrastinate on our cardio and this eventually leads to us giving up on our exercise and going back to our old routine. There are several factors that affect this decision and my analysis of my personal case has led me to write this article to help others find the strength and will power to continue with their cardio and make it a life style change. Through the following paragraphs I will discuss some of the problems that make us give up on our exercise and how we can actually eliminate them and make our cardio a life style change.

What is it about exercise that is so difficult? The fact is that when you exercise you are putting your body through a lot of activity that is actually not vital for you. You are making your body go through a lot of physical struggle to do something that it simply wasn't doing before, something that it knows it can continue to do without. For this reason avoiding exercise seems to be a rational thing to do. Why in the world would your body want to go through that stress? Why would it want to go through this activity that seemingly has no purpose? Evidently the positive effects of exercise take a while to show and unless you keep your body through them you will find a very strong mental resistance to continue to exercise. After all, your body evolved to preserve energy and you are asking it to do the total opposite.

However some of the worse problems and "excuses" that come out when doing exercise -specifically cardio - are related with the way in which we carry out the exercise. My brother in law majored in sports and currently coaches a swim team and he gave me some very useful and important advice to make exercise more enjoyable and to help me achieve my long term fitness goals.

The two main things that seem to make most people quit cardio are mainly time and boredom. For most of us, the more time we have to spend to do some exercise the harder it is for us to do it. For example, if doing some spinning means that you have to take a shower, change clothes, go to the gym, then shower, then go back and you end up spending 3 hours to do 1 hour of spinning then you will feel that you are just wasting a lot of time. I decided to make this as efficient as possible and I bought a spinning bike and placed it right next to my bed. So there is actually no excuse regarding time. If you keep your exercise source near you and you keep the activities needed to exercise down to almost zero then you will be able to avoid this time problem and enjoy your exercise a lot more.

The next problem is related to the fact that we don't want to do the same thing over and over again. If you do spinning for 30 days, then you feel bored and you might as well quit unless you find a suitable replacement. The best thing to do here is to look for some variety. You can watch TV while you exercise, you can buy another type of machine, take a jog, etc.. Maintaining variety in exercise is vital and you'll see that by doing this you will be able to keep up with your work outs and avoid quitting to early in the game.

Of course, there are several other problems like "lack of machines", "lack of energy", "lack of money" but even these are easily solved by taking jogs, walking or doing some other cardio that does not require a lot of gear. In the end you need to remember that it is about the goals you want to reach and about being healthier. You need to remember that even though you weren't doing cardio before, this doesn't mean you don't need it. Remembering where you want to be and the changes you want to make is vital to achieve a true routine change. Hopefully with the above tips you will be able to make your exercise easier and join the ranks of people who have achieved to introduce regular cardio into their daily routines.

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The Best Way to Do Cardio Exercises and Watch Your Body Fat Literally Melt Away

A lot of folks wonder whether or not if it makes a difference what order they do their workouts. Such as... am I supposed to do my strength training BEFORE doing cardio exercises? Or is it the other way around?

Great question!

And here is my take... first of all, you don't really have to do both the resistance training and the cardio training the same time but it is BY FAR the most efficient way to do it. Especially if you are a busy man or woman that has very little time to keep your body in shape.

However, if you have a half an hour each day... sure... you can split up the workouts. Do cardio exercises one day and then the strength training the next day... and so on...

BUT! If you can do it... try to combine the two so you will only have to workout only three days a week (at only forty five minutes each workout!). Sounds like a good deal to you?

I also want to say that you always SHOULD do the resistance training portion of your workout FIRST! Before doing the cardio training. And the reason for that is if you did the cardio first... you are going to be too tired to do the strength and resistance workouts. In short, your workouts won't be optimal. But truth be told... your body looks at both the cardio and strength exercises the same... neither workouts will make you lose more fat.

But you will get better results with shorter workouts if you DON'T do those long, plodding and boring cardio. Instead of steady jogging or walking on the stairmasters... make it an interval cardio workout! So you get much more done in shorter time.

Making these two changes in your workouts will give your fat burning metabolism a big boost... build your strength up to create more muscles and best of all... you will lose more body fat!

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Getting Cardio Exercise at Home Without Exercise Equipment

Cardio exercise is one of the most important aspects of weight loss. Many people consider purchasing cardio equipment in order to get their exercise done. A treadmill, exercise bike or elliptical machine all seem like they would get you motivated to start exercising.

However, how many people do you know that have one of these machines that acts like a clothes rack. Or perhaps it's stuffed under their bed. People buy these machines and then they don't use them. This is a complete waste of money!

On the other hand, you also have people that think that because they don't have cardio equipment, they can't do any exercising at all. This is also a crazy idea.

If you want to exercise to lose weight, there's really no need to purchase exercise equipment. There are plenty of ways that you can get cardio exercise at home without exercise equipment.

The best way to start is simply by going for a walk. This allows you to get your cardio exercise and some fresh air at the same time. Make sure that you prepare for the weather. If it's a hot day, bring along a hat and extra water. If it's cold, dress warmly.

Once you've gotten used to walking, you may want to start jogging. This is one of the best methods for losing weight because it burns so many calories. Of course, it's intimidating to try to start jogging if you've never done it before. Start slowly by jogging for short bursts, followed by a walking recovery period.

You don't need a stairmaster if you have stairs! Walking up and down stairs is a great way to get an aerobic workout. If you don't have stairs in your house, look for areas around your town that might have stairs that you can walk up - perhaps a park or school.

If you're not ready to go outside to get your exercise, you can do jumping jacks or jogging in place inside your home. Make sure that you still wear supportive sneakers so that you don't injure yourself.

Many people enjoy working out to aerobics videos. These days, you can find videos that will give you a great workout, while still being fun. Look especially for videos that are based on dance moves. Or just turn on some loud music and dance.

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