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So You Think Cardio For Weight Loss is Dead?
Think again…any fitness professional worth his “salt” will include some sort of cardio as part of your overall fitness program. That being said, there are many different types of “cardio” that a person can do.
Here’s an example, just the other day my wife suggested we have a garden in our backyard. Sounded good to me until I got word that I was going to be the one doing “Sod Busting!” Now I guess you’re wondering how does this work with cardio as part of a balanced fitness program?
So have you ever used a “turf cutter”? It’s a tool with a blade that you push down through the grass and then “kick” or “push” the blade through the sod to remove the top layer. After kicking and pushing this sod cutter a few times 30 feet in the dirt in my backyard, let me tell Ya, my legs and lungs are on fire!
Now it’s cardio!
So yes, cardio can come in many different shapes and sizes, but make no mistake, some kind of cardio and balance approach is key to any well-rounded fitness program. You must include some fat-burning cardio as an important part of your overall fitness program.
Now here are some suggestions for getting some cardio and balance into your exercise program.
1. Plan your workout
Plan your work and act on your plan. To get the most out of your time and your results, you need to have a written plan for your fitness routine. Otherwise, you’ll be doing it in a “would-won’t” fashion, wasting valuable time and not getting the desired result. A written plan will balance and standardize your plans.
A typical schedule for my clients’ workouts is:
1. Stretch and warm up
2. Low-intensity bodyweight exercises
3. Low-Intensity Lifting
4. Super Bodyweight Exercises
5. Super-Intensity Lifting
6. Ultra-Intensity Cardio
7. Low intensity power band work
8. Do some activities like stretching and walking to calm yourself down.
With this kind of plan, I can include several types of workouts to focus on the body parts I want to work out the most, as well as some fat-blasting cardio to keep my ducts clean.
2. Stretch and warm up
You need to prepare your muscles and body for the effort you’re going to put in. Do this correctly and you’ll minimize your risk of injury and have a few minutes to review your workout plan for the class you’re about to start. Give yourself 5-9 minutes to warm up and stretch before starting any strenuous activity.
3. Intensity is the master key
This is where you will get the benefits you need from your workout, intensity is key. Now understand that not everyone is created equal when it comes to fitness ability and capacity, intensity is also a way to tailor your routine to fit your abilities exactly, and until you know that, you shouldn’t try to do What is beyond your ability What is your ability to do. If you can only do 1 pushup right now, so be it…if you can go up and down 1 flight of stairs right now, start there and go from there. Everyone’s needs are different, and I’ve worked with people of all ages, sizes, and physical abilities, so don’t feel the need to try and do 50 pushups right away. Intensity is the way to tailor your routine to best suit your needs. Intensity, take it big if you can!
You can always increase the intensity as your fitness level increases. This level of intensity will help you break through plateaus and burn stubborn body fat and stay in top shape as possible. I also ask each client to bring some music that gets them “on fire” that we can use during our sessions and I find it helps take them to the next level.
4. Follow a schedule that maximizes results
To maximize your results, you should follow a schedule that includes at least 4 “full body” workouts per week, then include some other fun activity on your “rest days” to keep your body energized.
Follow these 4 points, and you’ll get “exponential” workout results!
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