Crossfit Exercises for Cardio and Muscular Endurance

CrossFit training is based on an inclusive, broad and general approach to fitness in which you do not specialize in any one aspect of physical performance. The goal of a CrossFit program is to prepare you to best respond to any physically demanding event in your daily life. The exercises are to improve your cardiorespiratory endurance, muscular strength, stamina, flexibility, power, coordination, agility, balance, speed and accuracy -- not to run your fastest mile. Whether you are a runner, weight trainer or if you have been sedentary, you can start CrossFit without training as long as you begin slowly.
Step 1
Perform a light warm-up for 10 to 15 minutes before your session. Walk and jog slowly for 10 minutes then do 10 body weight squats, 10 push-ups against a wall and jump on your toes 10 times as if you were using a jump rope, increasing your heart rate and blood circulation for a more challenging routine to come.
Step 2
Include dynamic stretches for your legs such as front kicks walking across the hall, rotational kicks in a stationary position and lunging into a runner's stretch. Rotate your arms at your shoulder joints in multiple directions to stretch the muscles crossing your shoulder joint, preparing them for your workout.
Step 3
Complete one static stretch per muscle group, holding each stretch for no more than five seconds to limber-up your muscles and joints. Stretch your chest, neck, shoulders, arms, glutes, inner thighs, outer thighs, quads, hamstrings and calves.
Step 4
Perform only three sets of one resistance exercise per muscle group, using no weight or a very light weight. Do squats without the barbell, bench presses with a light barbell and push-ups on your knees; these are beginning exercises you must master before you can progress to powerlifting exercises such as dead lifts and push presses.
Step 5
Add one more exercise, one more set or increase the weight you are using progressively, as your training continues.
Step 6
Build up your cardiovascular endurance by adding five minutes to the duration of aerobic exercises, before you increase the intensity of your training. Do a run and walk workout for 10 minutes, adding five minutes to every session until you get to 30 minutes.
Step 7
Increase the intensity of your aerobic exercise by incorporating an interval workout such as sprinting for 30 seconds and walking for two minutes totaling 20 to 25 minutes.
Step 8
Add agility, balance, accuracy and coordination exercises once you have a solid base of muscular strength and cardiovascular endurance. Include side shuffles with ball throws using a training partner at the end of your strengthening or aerobic routine.
Step 9
Incorporate advanced exercises such as box jumps, kettlebell swings and Tabata squats into your routine. Add combative exercises like the bear hug drill, elevator safety and ripping the elbow to round out your inclusive, CrossFit training program.
Step 10
End every exercise session with a cool down, including stretching your muscles at least two times per stretch, holding each stretch for 15 to 30 seconds; this type of stretching can permanently elongate your muscles, generating more power because you will move through a greater range of motion.

4 Cardio Exercises for Running Substitution

 There are several exercises that can replace running if you are unable to run due to space, time, equipment or an injury. Exercises that may be a good substitute for running are those that give you a great cardiovascular workout with a high calorie burn, while also strengthening your muscles. Even if you are able to run, mixing up workouts is a great way to work the muscles in a different way and to pass weight loss plateaus.
Interval Training
Doing sets of plyometric exercises for 30 to 45 minutes will help increase oxygen levels and overall running performance, according to study published by School of Science and Physical Education, Esfahan University, in Esfahan, Iran. Plyometric exercises include high jumps, sprints and jumping jacks. These exercises will also increase speed and leg muscle power. Do one set of exercise each minute for five to eight minutes, taking a 30 second break in between sets. Do a total of three to five sets, depending on physical endurance and alloted workout time.
Jump Rope
Jumping rope targets your arms, chest, abs and legs and can burn up to 100 calories for 10 minutes when combined with running in place, according to Fitness magazine. Jumping rope gets your heart rate up fast while also strengthening leg muscles and increasing flexibility. In order to ensure the jump rope is the correct length, stand in the middle of the rope. The handles should come up to your armpit level. Many jump ropes cost $10 to $20, depending on length, material and vendor.
Elliptical Training
If available, using an elliptical machine can help you get a cardiovascular workout while also getting a low-impact activity. This is a good alternative if you are a runner who is recovering from a knee injury or have other ailments. Try to find a used elliptical machines on a local classifieds website or find a low-cost community center that has a gym available for a low monthly membership rate.
Swimming
Swimming is a great low-impact workout that also burns quite a few calories per hour. According to website Everyday Health, when swimming the butterfly stroke for one hour, a 135-pound person will burn about 675 calories. Swimming can benefit you if you have asthma, arthritis and chronic joint injuries. It has also been shown to increase your overall mental health, decreasing anxiety and depression, according to Centers for Disease Control and Prevention. Local YMCAs, colleges and universities, and community centers may have indoor lap pools that are open to the public for a daily or monthly rate.

2 Most Effective Cardio Fitness Exercises

Cardio exercises are a part of a workout that burns fat and gets the heart pumping. While running burns fat more quickly and in a shorter time, people who choose to walk can also burn fat but at a slower pace. Walking is a good alternative for people with joint problems or asthma, since these conditions can inhibit more intense cardio workouts.
Significance
Walking or running provides exercise, which is important for human health. Running raises the heart rate and is better for cardiovascular health. When you run, more calories are burned in a shorter amount of time.
Types
Running can be accomplished by short sprints or long-term jogging for a few miles. Walking is slower paced but may be sped up in what is called "power walking." Power walking is a fast walk that will raise the heart rate much more so than a casual walking pace.
Functions
Walking and running both function as an exercise technique to burn calories and improve cardiovascular health. Both exercise techniques are good for dieting and lifestyle changes.
Concerns
When following any exercise routine, your heart rate should be monitored. Running is better for cardiovascular health because it works the heart harder. Running can raise a heart rate up to 160 beats per minute.
Misconceptions
Cardio workouts are not enough for losing weight and toning. The best workouts incorporate resistance training. The best way to lose weight and tone is adding 20 minutes of free weights.

Running and Other Effective Cadio Fitness Exercises

Running is one of the best cardiovascular exercises, but too often runners get caught up in a running routine that is dull. When that happens, the benefits of running are not as apparent. Too much running can also take its toll on the knees and joints of many runners. Either of these instances justify taking up other cardio exercises that still burn the calories.
Swimming
Swimming has many benefits. It's is a low-impact activity, which means that your knees and joints won't suffer as much. Swimming also improves cardiorespiratory fitness, which is a great advantage for runners in general. Swimming builds muscle mass, especially in the upper body, so your muscles will benefit from a consistent swimming session. Finally, when it is too hot outside, swimming is a great alternative for beating the heat.
Elliptical Trainer
The elliptical trainer is one of the most popular fitness studio machines, and it is easy to understand why. Ellipticals have the potential to provide a high-intensity cardio workout that is easy on the knees. Spending 30 to 45 minutes on an elliptical trainer is a great alternative to the jarring and pounding your knees undergo during a run. The smooth, continuous motion and varying levels of resistance an elliptical provides places a lot of focus on major leg muscles. The pedaling motion is also reversible and counteracts the muscle movements going forward. This keeps your muscles working harder and provides some variety for your workout. Most elliptical trainers also feature handlebars that are synchronized with the foot-pedal movement. In a sense, the elliptical nearly replicates the complete running motion without the impact of hitting the ground.
Recumbent Bike
The recumbent bike is an excellent alternative cardio exercise for runners who experience back or knee problems. In contrast to a traditional upright stationary bike, the recumbent bike has a lower seat that is positioned behind the pedals. The user sits on the bike as he would in a recliner. This takes significant pressure off the back and knees. Most modern recumbent bikes feature a lumbar mechanism for proper back support. Many bikes come with self-balancing foot pedals that provide a smooth and muscle-targeted ride. Other technology commonly found on recumbent bikes include handle bars that measure the heart rate, LCD panels that display workout details and a computer with preprogrammed workout routines.

2 Most Effective Forms of Aerobic Exercises

Exercise walking and running are effective forms of aerobic exercise, that require relatively little equipment, and can be performed almost anywhere. Running is considered a vigorous exercise, while walking is considered a moderate exercise. If you are deciding whether running or walking should be part of your fitness regimen, consider your fitness level, time schedule and how much impact your joints can absorb. Consult with your health care provider before beginning any form of new exercise.
Significance
Heart disease caused 26 percent of the deaths in the U.S. in 2006, according to the Centers for Disease Control and Prevention. Two of the leading risk factors for heart disease are obesity and inactivity. Obesity is also a major risk factor for type two diabetes. A planned program of exercise walking, or running, increases your activity levels, burns calories, and can help to prevent obesity.
Considerations
Regardless of whether you are walking or running, you need to maintain your heart rate in a target zone, for your exercise to be aerobic. Your heart rate zone is determined primarily by your age. You also must exercise in that heart rate zone for an extended period of time. According to MayoClinic.com, you should perform 30 minutes of aerobic exercise, five days each week. Relatively speaking, running requires more energy than walking, and it is easier to reach a higher heart rate level. In terms of burning calories, running burns more calories than walking or jogging. For example, a 160 lb. person running 8 miles per hour, for one hour, burns approximately 986 calories. The same individual, walking the same length of time at 3.5 mph, would burn approximately 277 calories.
Benefits
Regular aerobic exercise provides you with many health related benefits. Exercise can help you sleep better and improve your moods. It can help regulate your blood sugar and help lower blood pressure. Aerobic exercise increases your lung capacity and strengthens your heart action.
Misconceptions
During low to moderate intensity exercise, such as walking, the majority of the calories burned come from fat. During high-intensity exercise such as running, the majority of the calories burned come from glucose. However, according to Healthychildren.org, high intensity exercises burn more overall calories from fat than low intensity exercises.
Warning
Running is a higher-impact form of exercise than walking. While running, each time your foot strikes the ground, the impact causes trauma to the weight bearing joints. Walking briskly causes impact as well, however the impact is less than running. For walking and running, performing the activities on a treadmill can minimize the impact on your knees and lower back. Wearing appropriate running or walking shoes can reduce impact as well.

4 Types of Running Exercises to Improve Cardio Fitness

 Running exercises are designed to improve your cardiovascular health as well as your overall physical endurance. In addition to improving your overall physical fitness, running exercises will also help you burn calories. Depending on your speed and overall body weight, it is possible to burn more than 1,500 calories in only a mile of running. Running exercises range from trail running exercises to plyometric exercises.
Plyometrics
Plyometrics are designed to help you improve your speed and strength as a runner. The following exercise is one of numerous plyometric exercises you can perform to increase your running speed and endurance. Stand up straight with your knees slightly bent and arms at your sides. From this position, bend down until your upper torso is at a 45 degree angle. From this position, burst up off the ground, extending your arms straight up and over your head. Land back on your feet and repeat the exercise as many times as you can until fatigued.
Walk Break Exercises
Integrating walk breaks into your basic running exercises will help you improve your running times, especially when it comes to marathon running. According to the marathon training site JeffGalloway.com, walk breaks prevent you from slowing down at the end of long races by restoring your endurance in a short amount of time. If you are running a 10 minute mile, try to run for three minutes straight before walking for an additional minute. As your mile time improves, increase the amount of walking time you perform in between your running.
Slow Running Exercises
Slow running exercises are designed to improve your endurance as well as your consistency while running. A basic time frame for a slow running exercise is anywhere from 30 to 120 minutes. During this time, run at a consistent pace, at 70 percent of your max speed. If you are new to slow running exercises, start at 30 minutes and increase your distance as your endurance improves. According to Sport Fitness Advisor, this running exercise should be performed one to two times a week.
Trail Running
Trail running will improve your endurance as well as balance by forcing you to run on uneven surfaces for extended periods of time. According to running coach Jenny Hadfield, the best way to run up hills on trails is to take short and quick strides until you get to the top of the hill. As you descend outdoor trails, it is important to lengthen your stride to better absorb the impact of the trails. Run until you are fatigued; increase your distance as you improve your endurance.

Two Popular Aerobic Exercises

Walking and running are two popular methods of aerobic exercise, according to the President's Council on Physical Fitness and Sports. Aerobic exercise of all types can help improve the efficiency of your heart and lungs and help you stay healthy. Walking and running, while both good ways to improve fitness, have different effects on the number of calories you burn while exercising and the impact on your joints.
Calories Burned
The number of calories you burn while exercising is determined by the intensity of your workout and also by your weight. The Harvard Medical School reports that a 155-lb. person walking for 30 minutes at 3.5 miles per hour would burn approximately 149 calories. A person of the same weight who runs at 5 miles per hour for 30 minutes would burn 298 calories. As your pace increases, whether running or walking, so does the number of calories you burn.
Joint Impact
The Center for Physical Activity and Aging from Wichita State University reports that walking is easy on your joints and has a low risk of injury. Because of the low impact, it can be done every day without hurting your joints. On the other hand, Ohio State University professor Steven Devor reports that running produces pounding forces on your joints and can be hard on your body. He suggests that beginner runners rest between two and three days each week to prevent injuries and to allow your body to rest.
Expert Insight
The American College of Sports Medicine (ACSM) states that any forms of aerobic exercise, including running and walking, are beneficial for improved health. It suggests choosing an activity that you enjoy to increase your chances of sticking with it and meeting their recommendation of getting at least 30 minutes of aerobic exercise on four or more days each week. The ACSM also recommends always starting your workout with a warm-up and gradually increasing your exercise time to avoid injuries that occur with doing too much exercise too soon, especially with running.

Healthful Meals for Heart

Keeping your heart in good shape requires more than exercising regularly and eating healthful meals. It's about eating the right kind of foods, which nurture the heart and keep it in tip-top shape. Instead of scouring the Web for recipes and meal plans, stick to these 25 best heart-healthy foods and you'll be set.
1-5
One of the best foods you can eat for your heart is oatmeal. Loaded with omega-3 fatty acids, calcium, fiber and folate, you're sure to get a kick start at breakfast with a steaming bowl of oatmeal. Even an oatmeal raisin cookie or two has benefits. Another food to try is almonds, which offer vitamin E, fiber and omega-3 fatty acids. They're great as a yogurt or salad topper. A glass of red wine with dinner is a time-tested tradition and it's been directly linked with improving HDL "good" cholesterol. Brown rice is a diet staple, and it offers valuable nutrients such as magnesium and fiber. It's quick to make and incorporate into dinner or a veggie-based snack. Tuna is another great heart food, chock full of omega-3s and niacin. Make a quick tuna salad or use it as a spread on whole grain crackers.
6-10
As we move down this top-25 list, you'll notice that the kinds of foods good for the heart are varied and even delicious. Blueberries offer beta-carotene, vitamin C, calcium and potassium. Blueberries also make a great cereal topping or salad mix-in. Salmon also offers omega-3s and makes for a fantastic main course for dinner or lunch. Black beans are tasty and offer magnesium, fiber and vitamin B complex. Just mix them into a stew for a hearty addition. While not everyone's favorite, soy milk is also heart healthy, with niacin, folate, magnesium and vitamin B complex offering plenty of incentive to pour it over your cereal. Likewise, ground flaxseed contains fiber and omega-3 fatty acids, making it perfect for a crunchy addition to yogurt, cereal or cookies.
11-15
Tofu is a great choice for the heart because it contains potassium, calcium and niacin. Plus, you can marinate it in just about anything and it'll take on its flavor, making for an excellent red meat substitute. For a nice salad topper or mix-in for pasta or muffins, try walnuts, which contain folate, fiber, and polyunsaturated fats along with omega-3s. You can try asparagus, which contains vitamin B-complex, fiber and beta-carotene, making it the perfect side dish for lunch or dinner. Spinach is another great veggie, with plenty of fiber, calcium and potassium to keep your heart happy. Try adding it to sandwiches and salads instead of lettuce for a healthier punch. You can't beat sweet potatoes for tastiness and heart-healthiness. It contains fiber, beta-carotene and numerous vitamins. Cook one up for a baked potato alternative or slice it up and bake for heart-healthy fries.
16-20
Many fruits are great for heart health as well. For instance, oranges offer beta-carotene, vitamin C and potassium. Papaya is another fruit that's great for the heart, with vitamin C, vitamin E, calcium and potassium. Plus, you can add it to salsa or just eat it as a part of a fruit salad. Cantaloupe is another good choice, with lutein, beta carotene, vitamin C and fiber. You can eat half a cantaloupe for breakfast or even a snack. And there's always carrots, which offer beta carotene and fiber for optimum hearth health. Baby carrots or even shredded carrots tossed in muffin batter can keep this healthy veggie as a diet staple.
21-25
Many vegetables are heart-healthy include broccoli, which contains vitamin C, vitamin E, fiber and potassium, and is easy to incorporate into soups and dips. Bell peppers are delicious and easy to include in sandwiches and wraps once roasted, plus they contain vitamin B complex and fiber. You might also wish to include tomatoes in your diet, which contain lycopene and vitamin C as well as folate and fiber. Eat a fresh tomato pizza or add slices to your sandwiches and salads. Tea is also good for the heart, with flavonoids and catechins. Start your day with a cup of green tea for a mild and delicious drink. And for a special treat, you can indulge in dark chocolate, which contains flavonoids and reservatrol, which are great for the heart and can lower blood pressure.

Dont Let Fat Accumulate on Stomach

Stomach fat is known as subcutaneous fat. This type of fat is just below the skin and you can clearly see and feel it. Over the course of time, deep internal fat tends to develop and surround the organs. According to ReadersDigest.com, this is active fat that pumps artery-clogging fatty acids into the bloodstream. In turn, the liver converts these into LDL cholesterol, which is the bad kind. The secret to a flat stomach revolves around diet and exercise.
Misconceptions
Spot reduction involves doing exercises over and over again that target one body part with the hope that you will be able to reduce its size. The stomach is a good example of where this applies. Doing endless amounts of sit-ups every day might strengthen the abdominal muscles, but it will do very little to the layer of fat covering them over. Simply put, spot reduction is not possible. To flatten your stomach, you need to lose weight throughout your whole body.
Healthy Eating Choices
Any time you want to lose fat, you need to become more disciplined with your food selection. This means chips, cupcakes, burgers, fries, doughnuts and ice cream bars all have to become a thing of the past. Instead, foods that are high in nutrient content need to be consumed. These include beans, fruits, vegetables, whole grains, lean beef, fish, tofu and low-fat dairy products. Also, beverages like soda, beer, wine, slushies and dessert coffees need to be replaced with water. By giving up these beverages, you will save yourself many calories.
Cardiovascular Training
Cardiovascular exercise involves working the body in a repetitive motion for an extended period of time. This type of exercise burns calories throughout the entire body. If you want a flat stomach, perform at least 60 minutes of cardio, three to four days a week. Any form of cardio performed at a moderate to high intensity is acceptable. Cardio examples include running, biking, kickboxing, water aerobics, stair stepping and inline skating.
Weight Lifting
Weight lifting builds muscle throughout your whole body. This added muscle leads to an increased resting metabolic rate. The higher your metabolism, the more calories you will burn around the clock. By doing exercises like bench presses, shoulder presses, back rows, triceps extensions, curls and squats, you will target all of your major muscles. Two to three weight training sessions a week is sufficient. When doing your exercises, use a stability ball as much as possible. This will force you to contract your abs, and it will promote a flat stomach.
Abdominal Exercises
Abdominal exercises like hanging knee raises, incline crunches, side bends, side crunches, push crunches and jack-knife sit-ups target all the areas in your stomach. By doing these exercises while you melt away the fat, you will create a toned and tightened midsection. When doing these exercises, use proper form. Squeeze your abs forcefully at the midpoint of each exercise and do your reps in a slow and controlled motion. Always take quality over quantity. Aim for three to four sets and 15 to 20 reps with each exercise.

Basics of Every Cardio Fitness Plan

Cardio activity helps you lose weight, get better sleep and improve your mood. This type of activity can even help you combat chronic illness, such as heart disease, high blood pressure and osteoporosis, according to MayoClinic.com. If you're just starting out, you might wonder what types of exercises are best for beginners and how often to exercise. Creating a basic cardio plan will help you accomplish your fitness goals.
Cardio Frequency
Select moderate activities when you're just starting your workout plan. With moderate activity, you need only two hours and 30 minutes of cardio activity weekly, according to the Centers for Disease Control and Prevention. This is about 30 minutes, five times a week. Also, don't forget to plan strength training sessions. You need a minimum of two sessions each week, targeting your major muscle groups such as the hips, legs, abs, arms, chest and back.
Moderate Activity
Moderate activity allows you to burn calories and lose weight. One example is walking at 3.5 mph, which burns 277 calories an hour for a 160-lb. person, according to MayoClinic.com. Another option is water aerobics, which sheds 292 calories an hour. Or select low-impact aerobics, which burns 365 calories an hour. Discuss an appropriate activity level for your situation with your medical provider. She will assist with setting safe and healthy goals.
Interval Training
An interval training approach allows you to build strength and shed weight quicker. Interval training allows you alternate moderate and intense activity. For example, start out with a light activity, like walking. After a few minutes, switch to something more strenuous, such as jumping rope or jogging. Continue to alternate between the two different types of cardio activity for your entire cardio session.
Circuit Training
Another option for your cardio plan is circuit training. With circuit training, you alternate cardio activity with strength training exercises to burn 30 percent more calories, according to "Fitness" magazine. For example, beginners can start out with a moderate activity, like walking at a brisk pace. After a few minutes, select a strength training activity, such as lunges. Then rotate back to walking for a few minutes and select a new strength training exercise, like bicep curls. Continue this rotation for at least 30 minutes.

Effective Exercises to Burn Your Stomach Fats

Stomach might not be pleasurable to live with, but that should be the least of your concerns. Excess fat, especially in the waist area, is known to cause high blood pressure, high cholesterol and stroke. Cardio is a form of exercise that involves repetitive movement of the body for an extended period of time. Adding this type of exercise to your weekly planner can help reduce your disease risk.
Goal of Cardio
When you are trying to get a slimmer stomach, realize that nobody can lose fat in one location. That would be spot reduction which is not possible Cardio burns calories and causes you to lose weight throughout your entire body -- making it effective at reducing stomach fat.
Forms of Cardio
All forms of cardio are effective at burning stomach fat. The most important factor is that you do something that you like. If you do not remain constantly motivated to exercise, you may fall off the wagon. Brisk walking, running, elliptical training, rowing, stair stepping, spinning and kickboxing are examples. Begin your workouts with a light warm-up and exercise at an intensity that causes you to breath heavily and break a sweat.
Duration of Workouts
The length of time you do cardio plays a role in your stomach fat reduction plan. According to the American College of Sports Medicine, 60 to 90 minutes of physical activity performed five days a week is needed to lose weight. If you are unable to work out that long in one session, split up your time into multiple sessions.
Impact of Intervals
Working out at a steady pace is beneficial, but you can boost your progress by doing interval training. Start out with a regular light warm-up, then alternate back and forth between low and high intensity for the entirety of your workout. This type of training will boost your caloric expenditure and also increase your metabolism when you are done.
Caloric Restriction
No amount of cardio is going to be effective if you don't make changes to your diet. Remember, you need to lose weight throughout your body as a whole to lose stomach fat. The best way to achieve this is by cutting back on your intake of calories. If you reduce your intake by 500 to 1,000 calories a day, you can lose about 1 to 2 lbs. a week according to the National Institutes of Health. Choose nutrient dense foods with your meals, such as fruits, vegetables, lean meats, fish, whole grains, beans and low-fat dairy.
Importance of Weight Training
Cardio alone can take you far in your plight to lose stomach fat, but you can boost your results by adding weight training to your program. When you lift weights, you build muscle which in turn raises your resting metabolic rate. With a higher resting metabolism, you will burn calories more efficiently around the clock and lose your stomach fat quicker. Choose exercises that target all of your major muscles like chest presses, shoulder presses, bent-over rows, triceps extensions, biceps curls and lunges. Work out two or three days a week.

Aerobic Workouts and Body Strengthening

Most personal trainers and fitness professionals agree that there are profound and lasting benefits to both cardiovascular exercise and strength training. The two routines work different parts of the body, but both help to tone muscles and improve overall health. While cardio increases heart rate and burns more calories, strength training builds muscle and can boost metabolism in a more effective manner.
Losing Weight
To reduce body fat, "Women's Health" magazine states that cardio exercise has an edge over strength training. Cardio burns up to 12 calories per minute of exercise, and strength burns up to 10. However, the magazine also points out that weight training and other strength exercises often ramp up a person's metabolism, and a high metabolism combined with increased muscle mass helps the body burn calories at rest. Therefore, a strength workout of the same length as a cardio workout may actually burn more calories in total when burns from post-workout time are counted.
Wear and Tear
Miriam Nelson, Tufts University's director of the John Hancock Center for Physical Activity and Nutrition, recommends against doing weight-training exercises more than three times a week. If a person lifts weights or does strength training too frequently, muscles won't have the opportunity to repair small tears and other strains that come from the exercises. Nelson adds that cardio exercises can be done every day without increased risk of muscle tears or related injuries.
Health Benefits
Cardio exercises reduces the risk of heart disease, obesity, diabetes, high blood pressure, and a host of other diseases and maladies. Though strength training burns calories and fat in some similar ways, studies have yet to link it to all the health benefits that come from cardio exercises.
Muscle
Strength training has greater benefits for toning muscles, building muscle mass, and keeping muscles strong, especially after a workout. Blood rushes to muscles during a weight lifting or strength training routine, making the muscles swell and the body appear more sculpted. Cardio can also change and tone the body's shape over time, but not in quite the same way as strength training does.
Balance
Cardio workouts and strength training don't have to be mutually exclusive, and many experts agree that they shouldn't. Dr. Krista Scott-Dixon of The Diet Channel urges people to consider weighted cardio activities that will increase heart rate and tone muscles at the same time. In other words, combining strength and cardio in the same workout will provide you with the benefits from both exercises and can help tone and work the whole body, inside and out, rather than just isolated parts of it.

Weight Loss and Cardio Workouts

If you want to lose weight in your stomach, you must also lose it throughout your body. To achieve this goal, calories need to be burned on a regular basis. Cardiovascular exercise involves repetitious movement of the arms and legs that produces a high-caloric expenditure. The best type depends on your personal preference and any health limitations you might have. Before you start any new exercise program to lose weight, consult your doctor.
Walking
Walking is a simple form of cardio that you can do nearly anywhere. The key is to get your heart rate elevated during workouts. You need to walk at a brisk pace. Walking up hills is an easy way to make your workouts more challenging, and you can also perform interval training by alternating your pace back and forth from fast to slow. According to the Mayo Clinic, interval training can boost your caloric expenditure.
Running
Running is a more intense, higher-impact form of cardio than walking. Choose this type of cardio only if you have healthy joints and do not suffer from back pain. Sprinting is an intense form of running that not only boosts your caloric expenditure, but also amps your metabolism when you are done. The best way to do sprints is to run all out for a set amount of time, rest completely for double that time frame and sprint again. For example, if you sprint for 20 seconds, rest for 40. Once you are finished, repeat this process for the rest of your workout.
Step Aerobics
Step aerobics is an old-school form of cardio commonly done in a class setting. Aerobic planks are stacked on risers and you perform multiple step combinations for 60 to 90 minutes as you are directed by an instructor. Depending on the class, the movement patterns are low or high impact. A high-impact class, for example, would involve hopping and jumping.
Kickboxing
Kickboxing is a low-impact form of cardio where you throw combinations of kicks and punches in the air to the beat of music. This is generally done in a class setting, but you can perform kickboxing on your own as well. In some cases, body-weight and light-dumbbell exercises are blended. This helps you build muscle and burn calories at the same time. By building muscle, you increase your resting metabolism.
Elliptical Training
Elliptical training is a low-impact form of cardio that works your upper and lower body. To use an elliptical, stand on the pedals, grab the upright poles and move your arms and legs back and forth as if you were cross-country skiing. According to Spine-Health, ellipticals cause little stress on the bones, joints and spine.
Rowing
Rowing is a full-body type of cardio performed from a seated position on a rowing machine. To use the rower, slip your feet into the foot holds, grab the handle and pull it toward your stomach as you push yourself backward. Slowly slide forward as you extend your arms, and repeat. You are basically simulating the motion of rowing in actual boat. This burns calories and works your arms, back, legs and shoulders simultaneously.

6 Step Cardio Edurance Exercises

Basic cardio exercise involves the large muscle groups working in a repetitive motion with little to no added resistance. Legs and arms can be working independently or together to get this effect. This type of training helps strengthen the lungs and heart, and it also helps burn calories. All forms of cardio offer these same benefits, but there are many different types you can do.
Step 1
Perform a five-minute dynamic warm-up. Dynamic stretching is done in motion and it helps get the body prepared for the demands about to be imposed on it. Do stretches such as leg swings, knee tucks, walking lunges, alternating toe touches, spinal rotations and side bends.
Step 2
Choose your type of cardio exercise--anything that gets your heart rate elevated and causes you to sweat. Make sure it is something you enjoy doing. Running, walking, swimming, elliptical training and stair stepping are examples of basic cardio exercise.
Step 3
Base your exercise selection on your fitness level. For example, if you are obese, start out with walking. If you have pain in your knees, do some form of non-impact cardio such as elliptical training or swimming.
Step 4
Perform your cardio session. Start out with a light two- to three-minute warm-up to get your core body temperature elevated. Increase your intensity to a level that is slightly uncomfortable but not overly intense. Continue at this level for 20 to 30 minutes and finish with a light five-minute cool-down.
Step 5
Remain consistent with your cardio exercise to get the best results. Start out with two to three sessions a week and work your way up to four or five. As you increase your frequency, also increase your duration until you are able to exercise for 45 to 60 minutes.
Step 6
Execute static stretching at the end of your cardio sessions--holding a stretch for a given amount of time. An example of a static stretch would be a wall calf stretch. Place your hands on the wall and stand with your feet staggered, one behind the other. Bend your front knee and lean forward while straightening your back leg. Feel the stretch in your calf muscle and hold for 30 to 45 seconds. Switch legs and repeat.

Full Body Toning Cardio Fitness Exercises

As long as certain cardiovascular parameters are met, you can choose any kind of cardio workout to meet your needs for a healthy heart. Cleveland Clinic doctors report that an effective cardio workout has four main components. It must be aerobic, use major muscle groups and should be performed for 30 to 60 minutes at a time, three to four days a week. A cardio exercise program should meet your doctor's instructions and consist of an activity that you enjoy.
Cycling
Take a bike on the road or use a stationary bicycle to get a good cardio workout. Cycling is a good option for people with weak joints or arthritis because the sport is low impact. People who have lower back pain or cannot walk for long periods of time can develop a solid cardio exercise program from cycling. Cycling indoor or outside also is an aerobic option for people who are more than 50 lbs. overweight, because it puts such little pressure on the joints.
Walking
Walking at a brisk pace for 30 to 60 minutes is one of the most popular aerobic exercises and enjoyed by people of all ages. Doctors at the Cleveland Clinic report that walking is a good option because you can vary the intensity to suit your health and energy levels. It requires no expenses except for a good pair of shoes. Walk anywhere, indoors or outside for an effective and enjoyable workout. Walk with friends, join a mall-walking club or walk alone in the woods.
Exercise Equipment
Steppers, elliptical trainers, treadmills, rowing machines and recumbent bikes all can provide an excellent cardio workout. Each type of machine has different features and can be interchangeable. Avoid boredom by varying the equipment you use at the gym. If you prefer to work out at home, choose a piece of equipment that offers you the greatest flexibility and suits your needs. If you have joint problems, consider an elliptical machine or rower. Exercise equipment machines can be used year-round, regardless of the weather.
Sports
Sports that require continuous movement, such as tennis, hockey, basketball and soccer, can provide excellent cardio exercise programs. Making a commitment to play with a team ensures you will stick with the program. Additionally, you get the camaraderie from your teammates to make the exercise more enjoyable.
Full Body Workouts
Trainers at the Women's Healthcare Topics website report that some cardio workouts provide more of a full body workout than others. While walking and cycling primarily work the lower part of the body, swimming requires that the entire body become involved. You need to be a good swimmer to reach aerobic levels, however. Swimming is another good alternative for people with joint pain because the water provides a cushion of buoyancy. Other full-body cardio exercise programs include kickboxing and aerobics.

Learning Cardio Rhythm Dancing in 3 Steps

Dancing for fitness is fun and has many advantages. Jaana Kunitz and Julia Powers have created a series of exercise DVDs, "Core Rhythms," that are packed full of Latin flavor for the ultimate cardio-dance experience. "Core Rhythms" uses sexy Latin dance moves centered from your core to raise your heart rate and tone your stomach at the same time. This series of DVDs can be used by beginners to advanced dancers.
Step 1
Start the program with the "Core Rhythm Kick-Start" DVD. This DVD is perfect for the beginner or anyone just beginning to incorporate Latin-style moves into her exercise routine. The instructors use a slow tempo to teach the three basic moves. This DVD will help you develop the basic form you need to engage your abdominal and back muscles and make your workouts safe and effective.
Step 2
Move onto the "Core Rhythm Quick Workout" after mastering the "Kick-Start" DVD. The "Quick Workout" DVD is a fast and fun 20-minute merengue and samba workout. The instructors demonstrate a basic Latin dance combination which gives you an excellent workout in a short time. Watch the instructors closely and practice the dance steps until you are comfortable with them. For maximum cardio and core benefits, it is essential to maintain proper form while dancing.
Step 3
Once you have mastered the "Core Rhythms Quick Workout," challenge yourself with the "Core Rhythms Full Workout" DVD. The instructors, Kunitz and Powers, claim that this workout is the key to getting the lean, sculpted look of a dancer's body. This 45-minute workout begins with a dance warm-up, ends with a dance cool-down and is packed with Latin dance combinations for a cardio routine that helps you burn fat. Proper form is crucial for protecting and sculpting the core. For ultimate benefits, Kunitz and Powers suggest doing this workout four to five times a week.

Boxing: The Most Intense Cardio Fitness Exercise

Boxing is one of the most intense cardiovascular activities for any athlete. Getting in a boxing ring and moving for three minutes without risk while throwing punches and avoiding them is a taxing activity that can lead to exhaustion or injury if the boxer isn't in proper condition. In order to prepare, boxers must engage in significant cardio training exercises.
Road Work
Boxers prepare for their fights by working inside and outside the ring. One of the most traditional and effective ways of preparing for a fight is road work. Road work is running three to five miles per morning when a fighter is in full preparation before a fight. Usually, a fighter does his most intense training for the six weeks before his scheduled fight, and the road work is normally done early in the morning before other exercise. Running three to five miles per day five times per week helps the fighter box for up to 12 three-minute rounds.
Rope Jumping
This is another traditional boxing cardio exercise. It's excellent for building stamina, coordination and timing. Go to any boxing gym and you'll see boxers jumping rope for three to six minutes before taking a break. They skip rope at a very fast pace, usually with fast music playing in the background in order to help them keep time. Do this every day you go into the gym--usually five times per week--in order to get in top cardiovascular shape.
Heavy Bag Workout
This exercise helps a boxer develop superior punching power, along with providing a top-level cardiovascular workout. Punching a 70-lb. to 90-lb. heavy bag that's hanging from a platform provides a maximum cardiovascular workout. The act of throwing punches while you move constantly for three-minute rounds helps you get in top shape. Boxers hit the heavy bag for three minutes--the same length as a professional round--and then take a one-minute break. They go back at it until they have done at least five sessions. This builds stamina, strength and power.

Biking: A Cardio Fitness Booster

Biking, whether recreationally or for the purpose of a workout, is a great way to get effective cardio exercise. It's a flexible activity that can work for almost everyone with basic mobility, as the biker can control how fast he goes, how far the total distance will be and how long the workout will last. Additionally, biking is a great way to get from one place to another while incorporating cardio work and positively impacting the environment.
Health Benefits
Bicycling has proven, clinically documented health benefits. According to the Mayo Clinic, incorporating bicycling and other aerobic workouts into your exercise routine can reduce the risk of high blood pressure, high cholesterol, osteoporosis, cancers and type-2 diabetes, among other ailments.
Intensity
Biking provides cardiovascular benefits regardless of how fast you go. The Centers for Disease Control and Prevention recommend that all healthy adults get a minimum of two and a half hours of moderate-intensity physical activity or one hour and 15 minutes of vigorous-intensity physical activity every week. Light, recreational bicycling counts toward your total amount of moderate activity, and faster biking that keeps your heart rate elevated and works muscles more intensely counts as vigorous exercise.
Impact
Biking offers all of the benefits of an intense cardio workout---sustained elevated heart rate, calorie burn, muscle toning and active physical movement---with minimal impact. Other cardio activities such as sprinting and jogging can be hard on the knees or result in strain to some parts of the body, but biking protects the knees by keeping them in fluid, smooth motion. To put minimal pressure on your knees when you ride your bike, take it to a bike shop and have your seat professionally fitted. This will allow you to sit at a height that won't strain your lower body.
Weight Management
As with most cardio exercises, biking can help you lose weight and keep it off. According to the International Bicycle Fund, commuters who begin to ride their bicycles to and from work instead of driving lose an average of 13 pounds during their first year of bike commuting.
Other Effects
Recreational bicycling can have a therapeutic effect on the body and mind. The healthy-living organization Care2 reports that even moderate or light bicycling stimulates the brain to produce endorphins, which boost your overall mood and serve to relax the body and mind. Outside cycling may stimulate the production of even more endorphins because it allows the biker to leisurely observe the scenery and enjoy the perks of a natural environment.

Beginners Guide to Cardio Exercises

As a beginner, cardiovascular exercise is a great way to get in good physical condition. Once you build up stamina and strength, you can move from basic cardio exercise to more advanced forms of working out. Whether you are young or old, overweight or healthy weight, in shape or out of shape, cardiovascular exercise is good for you. Cardio exercise primarily works the muscles of the heart, improving its ability to effectively pump blood throughout the body.
Benefits
There are many benefits to cardiovascular exercise. It strengthens the heart and makes its blood pumping and oxygen delivering abilities more effective. In addition, cardiovascular exercise burns calories, which aids in weight loss. The more calories you expend through either working out or eating less, the more weight you will lose. Cardio exercise also can improve both stamina and strength throughout the body depending on how you workout.
Intensity
The intensity at which you do cardio exercise is dependent largely upon your level of physical fitness and how hard you want to work. While exercising, you shouldn't allow your heart rate to get above your determined maximum heart rate. This rate is calculated by simply subtracting your age from 220. Your heart rate should get no higher than this during the height of your workout. You can change the intensity of your workout by going longer, changing the resistance or incline, or by moving faster. Again, determine your own intensity and stay comfortable, especially as a beginner.
Types
There are many different types of cardiovascular exercises. Choose exercises based on your own personal preferences and what is available to you. Swimming, elliptical training, walking, biking, hiking, and aerobics are all great cardiovascular exercises for beginners. Other exercises for those that are more advanced would be high-intensity sports that require lots of movement such as racquetball, rowing, cross country skiing, jumping rope, soccer, or tennis. In addition, running and rollerblading are both great for cardiovascular health. If you have injuries or pain in your knees or hips, avoid running, walking, and other weight-bearing exercises until this improves.
Improving Your Workouts
To improve your cardio workouts, consider working out with a friend or someone who is at a similar level of physical fitness. Not only will you have someone to help motivate you, but you have another person to hold you accountable and make sure that you are working out enough. A friend can encourage you to see improvements, just as you will encourage them. Working out with a friend can help you to reach your goals and deepen your relationship.
Time Frame
For the beginner, you should try to work out about 20 to 30 minutes at a time at least 3 days a week. Gradually build up your endurance and increase to 30 to 45 minutes a session 4 to 5 days a week. If you don't have the stamina to work out for 30 minutes, do 10 minute increments throughout the day at least 3 times. Work on improving your workout time and set goals to increase both frequency of your workouts and the duration of the exercise. To make workouts at the gym more interesting, consider doing 10 to 20 minutes on one machine and then switch to another. This will use different muscles and burn more calories because some muscles will already be fatigued and use more energy and others will be used for the first time in the workout.

3 Most Effective Cardio Workouts

Sustained, rhythmic cardio exercises strengthen the heart, burn calories and lower your blood pressure. This type of exercise brings your heart rate into its training zone. Estimate your optimal zone by subtracting your age from the number 220, and calculating 60 to 85 percent of that number. Use the exercise calorie counter in the Resources section below to approximate the caloric expenditure for your favorite aerobic exercises. American College of Sports Medicine advises at least 30 minutes on most days of the week.
Running
Pace, incline and venue influence the aerobic intensity of a running workout. Wind resistance and incline require greater caloric expenditure, making outdoor running more effective than treadmill training. Hill running increases hip strength, caloric expenditure, speed and power. Use an inclined treadmill if you live in a flat area. Running is also a high-impact activity. Consider cross-training with a low-impact aerobic exercise.
Choreographed Aerobics
Choreographed aerobic classes---which include step aerobics, martial arts and dance-based classes---feature movement patterns set to music. The music gives these classes a fun factor, which often lowers participants' rate of perceived exertion. This means that they are actually working at a high intensity, but the music, as well as their concentration on the choreography, distracts them from the fatigue that often accompanies aerobic exercise. Movement speed, size and complexity influences caloric expenditure. Overly complex choreography makes it difficult for participants to stay in constant motion, but predictable movements put class members on autopilot. Choose classes that offer a balance between the two.
Nordic Skiing and Snowshoeing
If you watched the Winter Olympics, you probably noticed that the Nordic or cross-country ski team members are much slimmer than their alpine colleagues. That's because their sport requires greater endurance. Nordic skiers earn their turns by hiking uphill, not by passively riding chairlifts. Longer trails keep them in motion for a longer duration. While downhill skiers use a light pole touch, cross-country skiers actively use their legs and upper body.
While Nordic skiing requires some skill, if you can walk, you can snowshoe. In fact, some companies make snowshoes suitable for outdoor winter aerobic exercise.