Qualifications Of The Best Family Dentist To Consider

By Iva Cannon

Most of the family dentists are practicing in general dentistry and usually cater patients regardless of their ages. They also offer a wide array of services for both adults and children including tooth cleanings, fillings, hygiene instructions and tooth restoration. Visiting a dentist at a very young age is essential not only for good oral health, but also good in building proper tooth care patterns.

When choosing your dentist, it is crucial to look for someone who has enough training as well as experience to provide you all your needs as a family. Actually, , there are many qualities that you have to consider before choosing a Spring Branch family dentist. It is important to consider the level of training and of course the education they have obtained.

While all dentistry practitioners in Spring Branch are required to go to a dental institution to become licensed, a lot of programs and continuing education classes are still available for them to obtain additional training in a specific area of dental techniques. Find out whether your family dentist is committed to stay updated on the latest developments and advancements in dental care.

Next factor to keep in mind is their experience. In addition to asking how long they have been practicing, you might also as well ask which procedures they often performed on patients in that office. It is crucial to find someone who is skilled in the services you need. In addition to general dental care, many dentists offer additional services such as orthodontics, sedation dentistry, restorative dentistry and cosmetic dentistry.

Hence, looking for the right person who can provide you all your needs is important. Before you make a decision, you might also have to visit their office. Actually, every office has unique and different features and atmosphere. It is essential that your family is comfortable enough especially your young children during checkups.

Actually, choosing the best professional is not an easy task. You have to ensure that you choose the right one who is professionally trained and someone who can provide you the type of dentistry you need. Choose someone who is well affiliated with accredited offices convenient to your home and office. Credentials must also be available online to see some reviews.

Although you should not choose one based on price alone, it is crucial to make sure you understand the fees before you consent to treatment. If you have insurance and need understanding what your plan covers and what expenses may be, the office should be able to assist you with that. If you do not have insurance, check to see if the office offers a discount plan.

Basically, there are different treatment choices available for you. If your children have anxieties about visiting your family dentist, you have to ask what they can provide you to make them comfortable. Today, dentists are using sedation dentistry for anxious patients and to give you some level of comfort.

Although this is not an important factor to consider, but it is still essential to know their schedules. There are some dentists who are only practicing 4 days a week or have extended hours on specific days to benefit those who work during the day. There are also some who provide after hours phone contacts or numbers for those with urgent dental needs.

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How To Choose The Right Orthopedic Surgeon

By Iva Cannon

Ever since you have been involved in that accident a few years ago, things were never the same. You have been suffering from the limitations that were caused by your knee injury. You know that you cannot actually live life the way it is now. You wan to see if there is away for you to turn things around. After pondering your choices, you decided that going under the knife is your best choice.

You need to locate a very capable, very efficient practitioner that will carry out the procedure. You have to remember that you can only afford to hire the right orthopedic surgeon houston tx there is. You need to ensure that of you are ever going to rely on these providers, they can offer you assurance that you will have a higher success rate too, under their hands.

A good start would be to check with your primary care doctors for recommendations, they belong in the same field. They work in the same line of service. There is a very good chance that your doctor will have an idea of the name of the likely providers that can offer the right kind of assistance to patients like you. Their recommendation are always very reliable too.

You need to see f this is a provider that is supported by your insurance too. You want to maximize the benefits of your medical insurance plan. You can only do that though when the medical practitioners that you will decide to refer to are ones who are covered under such a policy. Remember, your choice can impact your out of pocket choices. Better opt for those that are in the network.

You might actually know of people who had to undergo the same thing as you. If this happens, then just ask them to offer you name of possible surgeons that might be referred to when performing the procedure for you. Ask them why they are referring these professionals to you. See if they were pleased with e ways they were assisted by these people and how good the outcomes are as well.

The web can be a really efficient place for you to get more information about the providers you want to get assistance from. Many online sites these d days provide people with their databases composed of information pertaining to different medical practitioners in the different parts of the country. Since the information is collated in these sites, pulling up certain details would be easy.

The credentials that these providers possess should be assessed. Find out what kind of background he has concerning the field. You need to be very sure that this is a very experienced professionals that you are getting assistance from. See if he is well experienced in the field and is continually getting training and education to further improve his skills.

The number of surgeries that the provider has performed should be checked too. In this field, experience and exposure to different cases involving the performance of these surgeries will help these providers be better at their field. Thus, you are confident that if you are to rely on them, they can be expected to have a higher record of success. Thus, you get considerable peace of mind should you decide to rely on him.

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Tips To Help You Choose The Best Sports Orthopedic Surgeon

By Iva Cannon

Orthopedic surgeons must have a range of character that sets them separates them from other surgeons. They must know every last aspect of your musculoskeletal system and have to accomplish surgeries to fix any kind of injury or damages including the improve of any functions. Here are factors to consider when selecting the best sports orthopedic surgeon.

Regularly, patients have different resurgence speed, that is why the doctor must be ready for any changes. The specialist may have come across the similar illness before, but he should know that patients need to recover differently and respond to treatment differently.

A specialist has to get tact and sympathy. Patients visits him thinking the build know it is not good with them. Nevertheless, the doctor is a person that can tell it medically and recommend the most reliable treatment possible. The specialist will need to tell the their clients exactly the problem with their good health and what he must do. More often than not, he will have to share bad news with them.

The doctor must be sensitive to in all circumstances. This is because patients go to him believing that they can know the problem with them. However, the key doctor could be the one that really understands that fact medically and inform them on the most effective treatment possible. The doctor must tell the patients exactly what is bothering them and what he ought to do. In most cases, he ought to share not so good information with them.

Professionals should be specializing in both their job and their patients. Weather resistant work extended hours that really needs it to get on their foot. They need to stop some of their personal hours with regards to their loved ones. The general practitioner should get excellent eye-hand coordination. This is because application of equipment includes power saws are used to pierce the bones.

The professional must have an exceptional eye-hand coordination since the surgery involves the use of equipment similar to power saws to makes a hole through patients' bones. A very good surgery works only in the event when the doctor has a fine motor understanding that let him undertake the surgery with this equipment.

The best doctor must have a good eye hand coordination his or her surgery involves use of equipment including power saws that drills through the bones. An excellent surgery can mostly be performed generally if the practitioner has fine motor knowledge that permit him to handle his operation with the help of the equipment. They usually use equipment including sharp tools because of their surgery which have been heavy. They ought to have physical strength to be effective them. Most of the amputations require the use of sharp tools to get across the thick bones. He should have a good mental strength, physical strength and flexibility.

It is usually complicated to get the best general practitioner that holds the most of the necessary traits. An orthopedic operation is absolutely not a one and further effort ought to be done within the client part to get the best available outcome. The person can always find help from their friends by getting recommendations from them and taking their own personal time to pick a specialist to undertake the surgery. Seek a professional that handles the kind of illness you have. If you happen are undecided about a favorable practitioner suitable for you, ask most of your care doctor, colleague or neighbors.

About the Author:

When you want to consult with a qualified and certified sports orthopedic surgeon, you should turn to the internet for help. One of the best known clinics is right here at http://www.elkousysportsmd.com.

Ideas On How To Find The Most Reliable Sports Medicine Houston Professional

By Iva Cannon

Service providers are the most effective people to help you accomplish your work. This is simply because they possess specific exceptional qualities that boost their efficiency. Clients thus must recognize the distinct virtues if they intend to hire experts. Right here are some virtues that sports medicine Houston professionals hold that you should know.

The size of your project will establish the exact amount of money that you require. Enormous projects are very expensive and as such, you should find the right professional who satisfies your particular desires. The experienced service provider will be able to assist you to realize your wishes at an acceptable price. Try to get a fair quote and by doing this you may minimize the total expenditure of the undertaking substantially.

There are a number of professionals available and thus, you should review them carefully right before you make a selection. Most people purchase the materials on impulse and consequently, they bear very massive expenditures. If you do not reduce your expenses substantially, you might not execute the undertaking with the available finances.

One of the most suitable strategies to deal with your expenses is to design a comprehensive budget. When you learn about the procedure required, you can appropriate a tentative amount on every item. The aggregate of these amounts will give you a projection of the total expenditure. If the estimated amount of funds goes beyond your available resources, you can prioritize the most valuable aspects. A different method of lessening the expense is to divide the undertaking in parts. Such phases will make it possible for you to execute the most meaningful undertaking as quickly as possible. If you do not understand the best ways to estimate the price of a service, an expert can aid you tremendously.

Right before you making the final move, you should assess your specific requirements. Given that most people do not understand how to assess a, properly, selecting a proficient professional can help you to get a good solution that matches your particular tastes and interests. Fortunately, such service providers can modify the difficult situations to suit your certain needs entirely.

Due to the growing number of imitation products for sale, you have to look at such materials entirely. Supposing that you can not differentiate between the legit and counterfeit then, you must find an expert to help you. Genuine dealers will provide a guarantee that will enable you to replace the service provider if they do not satisfy your specifications. If you get the legit materials, you will attain your dream at an affordable cost.

Even though it is more affordable to obtain the materials in the neighborhood, you should try out the online market too. Remarkably, you may get an ideal replacement in a foreign state. With the current technology, the online market provides a number of alternatives at an ideal price. Even though you will will have to make special delivery plans, the variety will help you to pick from a larger array of materials.

Numerous people opt for the most inexpensive solution in the market. Though such techniques will lower your expenses extensively, you may have to accumulate enormous maintenance costs in the future. Each time you desire to acquire any product, ask your dealer about the approximated maintenance expenses. Genuine product and services are a lot more expensive but they will assist you to lessen the servicing costs significantly.

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Basic Facts About Physical Therapy San Francisco Patients Will Want To Know

By Iva Cannon

Physical therapy can help make life easier and less painful for those who are coping with chronic disorders or injuries which have impaired their ability to move. A physical therapist works with each patient using a combination of techniques to help restore or regain strength, flexibility, coordination, and endurance. When beginning a course of physical therapy San Francisco CA patients may find the following information to be helpful.

People whose ordinary actions such as walking are made difficult or painful due to an illness or injury have hope for an improved lifestyle, with the assistance of a compassionate physical therapist. Physical therapy arms those with impaired mobility with the understanding, exercises, and equipment they may need in order to recover or improve substantially from their affliction.

In order to practice as a physical therapist, one must obtain at least a master's degree from an accredited educational institution, then he or she must successfully pass a state licensing exam. Their job is to assess each patient's unique case and identify the sources of pain or restricted movement, then devise a plan which addresses these issues through appropriate treatment which will hopefully prevent the need for surgery or medications.

At the initial appointment with the therapist, the patient will be asked a series of questions pertaining to his or her general health and the condition for which treatment is being sought. The therapist will also conduct several tests that allow him or her to evaluate aspects of the patient's movement such as gait, body mechanics, functional activities, and flexibility. These findings will be used to determine the best approach to treatment.

The patient will work with the therapist to determine which goals to set, and how these can best be accomplished. Just performing regular everyday activities is a priority for most patients, and this is usually made possible through the right combination of improved methods of movement which reduce pain and encourage healing, home exercise programs, and if needed, home safety or personal mobility aids.

An important part of therapy is patient education. Simply learning how one can help speed up their own healing by choosing how he or she moves, and arranging their work environment in an ergonomic manner allows the patient to recover while still going about their normal life and lowers the chance of more injuries.

Exercise is central to any physical therapy plan, and it may be done with or without the use of fitness machines. Patients may use equipment such as treadmills, stationary bikes, or stair-climbers to increase their endurance, strength, and cardio output, and they may also practice a series of therapeutic movements at home or in the therapist's office to improve strength and motion to a muscle group or joint which may include postural correction, proprioception, and passive or active range of motion exercises.

Massage is another form of therapy that the therapist may employ; both soft tissue mobilization, and deep tissue massage may be used depending on the nature of the injury or condition being addressed. As the patient makes progress, the therapist will communicate these details to the primary care physician and make changes to the plan as needed to meet the patient's ability to take on new challenges.

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If there is an urgent need for physical therapy San Francisco patients should consider a range of alternative therapies. Use this link to gain access to our web page at http://corepilateson17th.com now.

The Best Type of Cardio For Weight Loss

Best Cardio For Weight Loss

If you are not already familiar with this, the most effective method of losing weight is to perform regular cardio on top of a calorie deficit diet. This is without doubt the best way to go. But, what is the best cardio for weight loss? In the long run the best type of cardio for weight loss is the type you are going to be able to perform on a regular basis. However, certain types of cardio can help you burn more calories and add more variety to your cardio workouts making them great for weight loss!

The Best Types of Cardio For Weight Loss

When it comes to performing cardio for weight loss you have a number of options. You can perform low intensity cardio, high intensity cardio, HIIT Cardio, circuit training, cycling, swimming or even just walking. Lets take a look at three of the best type of cardio workouts for weight loss:

Running: Traditional running is still one of the best types of cardio for weight loss. Running is convenient, cheap and can be performed pretty much anywhere. You don't need to pay a fortune for a gym membership if you're looking to lose weight and perform regular cardio. Grab a good pair of running shoes, throw on some comfortable clothes and go running outside. You can run in a park, field or on the road and pavements.
Running can be tough at first but build up your fitness with small 5-10 minute runs and you will increase the time and distance of your running sessions in no time. Running allows you to pace yourself according to your current fitness levels so run at a pace you feel comfortable with. If your unfit and out of shape start off with slow running for smaller durations. 5-10 minutes of regular running each day will do wonders to your fitness levels if you are a complete beginner.

HIIT Cardio: HIIT is another great type of cardio. HIIT stands for high intensity interval training and as you probably guessed, is performed in intervals. For example, you may warm up with a light jog for 2 minutes, sprint for 10 seconds, walk for a minute, sprint for another 20 seconds and switch back to a light jog. You can repeat the intervals as many times as you like. Feel free to add more sprint and rest intervals into the routine, the above was just a quick example.

As you can tell by the name, HIIT is an intense form of cardio but is great for weight loss. HIIT Cardio is often performed in smaller durations such as 10-15 minutes making it far easier to fit into a busy schedule. Certain studies claim that HIIT is the best form of cardio for weight loss due to the number of calories it burns and the effect it has on ones metabolism.

HIIT cardio can be extremely taxing on the body when performed correctly so think twice before diving straight into it. If your new to cardio and have yet to build up your fitness levels I wouldn't perform HIIT just yet. Give yourself a couple of months to build your fitness levels up before attempting HIIT.

HIIT Cardio can be used in a variety of ways. It can be performed when running, cycling or even swimming. Most types of cardio give you the opportunity to implement HIIT into them. When performing HIIT in your cardio sessions be sure to schedule recovery days. HIIT will be extremely hard to perform every day so give yourself enough rest days between sessions.

Circuit Training: Circuit training is also great for weight loss. Circuit training consists of back to back exercises that are performed with very little rest in-between. A typical circuit may be set out like this:
10 Bodyweight squats
5 Press ups/Push ups
20 second rest
15 Squat Thrusts (also known as burpees)
150 Knee Ups
10 second rest
20 Star jumps
15 Bodyweight Crunches
Circuit training can be intense and should leave you tired and out of breath at the end. Circuit training differs slightly from other types of cardio by including a number of strength and bodyweight exercises in the routine helping you build a small amount of strength while improving your fitness levels at the same time. Strength and bodyweight exercises can be made harder by adding more resistance or reps to the exercises once you get fitter and stronger.

Mark Crossan
[http://www.easyfitness4you.co.uk/]
For more valuable information feel free to check out our complete beginners guide to build muscle [http://www.easyfitness4you.co.uk/beginners_guide_on_how_to_build_muscle.html] as well as our weight loss and cardio guides to help you reach your fitness goals.

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Cardio And Weight Training: Top Tips To Integrate Cardio Into Your Workout

Are you someone who is afraid to integrate cardio training into your workout? You are not alone. Many lifters do not want to do much cardio because it effects recovery time from their lifting workouts. When you are trying to build muscle mass quickly you do not want to do anything that may hinder your attempts.

Cardio can have two negative effects on your weight training and muscle building progress. First, as mentioned, it will slow recovery time since cardio works the muscles and the body and your body has to recover from it along with the recovery from the muscle building. Second, cardio uses calories that could have been used to build muscle.

The important thing to note here when it comes to calorie burning is that you have to be diligent in your calorie consumption. Your body is capable of building only a certain amount of muscle per day. If you are eating more calories than your body needs to build muscle then you are going to gain weight. You will actually need to burn those excess calories so you can keep your body fat levels down.

It is much easier to just watch your calorie consumption and not go above what you need instead of trying to use cardio to burn off the excess calories. However, if you want to add cardio to your muscle building routine then you need to do it smartly.

There are different options in cardio workouts that you can use. A moderate cardio workout is fine to add in on occasion. You don't want to be doing it for hour long periods five days a week as that would be too much. Aim for a consistent pace for about 20 to 40 minutes max. Interval training, often called high intensity interval training or HIIT, involves short bursts of high intensity throughout the workout. You alternate between the high intensity and rest throughout the workout. It is very intense on your body and works you hard. If you lift about four days a week then this will be too much cardio for you. If you want to try HIIT then do it only once a week.

The last type of cardio is the best option for weight training lifters that want to add in cardio without affecting their muscle building. It is called recovery training. Recovery training involves light cardio that really is done to improve circulation and not to burn fat. It is done for about 10 to 20 minutes and can be done the same day as a workout. If you are doing an intense muscle building routine then stick with recovery cardio.

Integrating cardio into your workout is done with care. You need to easy make cardio second in importance to your muscle building. You can use a light cardio workout to warm up before muscle building. This is the ideal option. You can also use it afterwards to loosen tight muscles and wind down from a workout.

If you must integrate cardio training along side your weight training workouts then be sure to do it right. You have to make sure it is not affecting your muscle building. Pay attention to your body. If you notice you lack energy for your weightlifting then back off the cardio for a while and see if that is what is affecting you. Any cardio you do is secondary and should be stopped if it is causing issues with your muscle building.

Steven Tyrie is an exercise science and general health and fitness expert who specializes in helping beginners reach their muscle building goals. To learn more FREE muscle building tips, sign up to the FREE BuildUpYourMuscles weekly newsletter or to download the complete 'Beginners Guide to Muscle Building' ebook just visit www.buildupyourmuscles.com [http://www.buildupyourmuscles.com].

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HIIT Cardio Training - Reap the Benefits of Cardio Workouts in Just 1 Week

In order to reduce our weight, to look handsome and to improve our health, cardio workout is very essential for burning calories and conditioning our heart. By doing the cardio workouts regularly, our body becomes challenging to do any difficult task and our mind also gets engaged to do all the activities easily. Let's see in detail, about the very essential cardio workout.

DIFFERENT WAYS TO PRACTICE THE CARDIO WORKOUT:

Generally, there are two ways in practicing cardio workouts. One of them is high intensity exercises and the next one is the low intensity cardio workouts. Both of them has same goal, but varies in their effectiveness.

HIGH INTENSITY CARDIO EXERCISE:

High intensity cardio exercise will burn the glycogen in our body. Glycogen is the type of carbohydrates, which is the body builder of our body and it is stored in our muscles and liver. A beneficial thing here is that during the scarcity of glycogen in our body, swallowed foods will be stored as glycogen, but not as deadly fat in our body. Only thing to look after is we can't do the exercise for a long time.

LOW INTENSITY CARDIO EXERCISE:

Low intensity cardio exercise will burn the body fat to the maximum level. But here, we have to do the exercise for a long time, so some person may get very tired due to lack of practice in the beginning and even raise the thought about the exercise as time consuming one. Now some body raises the question as, "so, what type of cardio workout should practice"?
ANSWER "We have to do the both the type in an interval manner".

As we do the exercise in an interval training session, we will increase the energy level to the maximum extent.

INTERVAL TRAINING:

Interval training means to do the particular exercise for a certain period of time then practice the other exercise in continuous manner and give some period of rest to our body. Then repeat the first exercise again.
Similarly in cardio workout, start doing with low intensity cardio for a certain period of time and then you follow the high intensity cardio for a short time period.

STEPS TO BE FOLLOWED:

1. In the treadmill, start doing running for around 5 minutes slowly.
2. Then increase the speed of running and run for nearly 2 to 5 minutes.
3. After this high intensity cardio exercise, slow down the speed of running again for about 5 minutes.
4. Repeat this process till your cardio workout exercise session is over.

This interval training method, not only burns the body fat during the exercise, but also burns the unwanted calories/fat after the training session, because of the high cardio workout exercise.

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The Best Cardio Workout to Burn Fat Quickly

The Two Common Cardio Workout Approaches

If your goal is to burn body fat, you have a few different approaches to chose from. The majority of trainers recommend you take the low intensity approach to cardio. The idea behind doing cardio at a low intensity level is that most of the calories burned will come from body fat. Many people believe that if you workout too hard, you are burning carbohydrate energy in the body and not targeting fat. Many people make the point that more total calories are burned if people exercise at a higher intensity level. They reason that if you simply burn more calories than you consume in a day, you will lose body fat. So now we will look in more detail at each school of thought.

Low Intensity Cardio Workout Approach

Low intensity cardio is the most popular form of cardio and is pushed by many personal trainers. Low intensity cardio works at targeting body fat and that is why it is recommended by many personal trainers. University studies have proven low intensity cardio uses fat calories instead of burning muscle carbohydrate calories for energy. If the body burns fat for energy, you will lose body fat. It just makes sense. It is important to choose cardio machines that can track your heart rate. It will let you monitor your heart rate during your cardio workout to allow you to hit the ideal intensity level. After about 10 minutes or so, you should be close to reaching your ideal heart rate. Staying within that target heart rate for at least 30 minutes is what is recommended by most experts.

The High Intensity Cardio Workout

This is a less utilized form of cardio. High intensity training involves pushing past your pain threshold a bit, so fewer people choose this route. This cardio method can give great results in burning body fat if done properly. The total calories burned in high intensity cardio are greater than low intensity cardio. Some of those calories come from your body fat and some come from glycogen (carbohydrates stores within your muscles). When you burn more calories in your cardio workout than what you consume, you create a calorie deficit. If you burn a more calories during the day than what you eat in food, you will lose weight.

The Limitations of the 2 Types of Cardio Workouts

Once you get your heart rate up to the correct level, the low intensity cardio workout will burn body fat. The downside is that it can take up to 10 minutes to get your heart rate to the correct level to burn body fat. The first 10 minutes of this cardio workout are somewhat unproductive. High intensity cardio is hard to maintain for long periods of time since it takes a lot of effort. Working at an intense level for over 10-15 minutes is extremely difficult.

How to Combine The Two Approaches Into One Awesome Cardio Workout

When performed in a certain manner, it is possible to benefit from doing both types of cardio in the same workout. You can make the first ten minutes of the low intensity cardio workout productive, by starting your cardio workout off at a high intensity level. Find a treadmill or exercise bike and set it at a high level. Push yourself really hard for 10-15 minutes. Once you are really working up a sweat, switch to a low intensity and keep it there for 20-30 minutes. This will burn calories and create a calorie deficit as well as burning body fat during the workout. I maintain an 8% body fat percentage year round using this cardio approach.

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Weight Loss Cardio Workout - Why Your Current Cardio Workout Can Make You Fatter

Do you know the absolute best way to use a weight loss cardio workout to permanently lose weight?
Have you ever lost weight in the beginning from doing a lot of cardio only to hit a frustrating plateau?
If you are like most people the answer is yes and no and usually in the order!

This article is going to go over a few reasons why the average weight loss cardio workout might actually be preventing you from losing weight. Please pay special attention to this article because it can save you lots of time, help you enjoy exercise more, and give you a new outlook on losing with with cardio.

By using "cardio", I am talking about using cardiovascular exercise on a basic cardio machine such as treadmills, rowing machines, upright or recumbent bikes, ellipticals, or any other common cardio machine you see at the gym or at a department store. This also refers to things such as walking outside or going for a bike ride.

It is very common see someone try to lose weight in the gym by getting on a cardio machine and trying to go for 30-60 minutes at a slow pace. They may try to do this 3, 4, or 5 days per week!

For the first 2-3 weeks, there is usually an immediate result. The weight on the scale goes down and you are feeling great. Soon after however, the weight loss slows down and your progress comes to a crashing halt.
Let's go over 3 quick reasons why your hit a frustrating plateau with the normal cardio workout, and more importantly, how to avoid it completely.

Reason #1: It Is Boring!
Unless you are a long distance runner who loves running with all their heart, you probably would rather spend your time doing something other than going at a slow pace on a cardio machine for 30, 45, or 60 minutes. A 60 minute cardio workout 3-5 days a week is a sure way to lose all enthusiasm for exercise and be really bored throughout the whole process.

So many people who do this type of workout try to read a magazine, watch TV, talk on the phone, cover the timer with a towel, or do just about anything else to distract them from their workout.

Reason #2: You Burn Fewer Calories Each Time You Workout
Your body will adapt very quickly to doing a very slow and long weight loss cardio workout. Think about it like this. If you went outside and ran a mile right now it would feel pretty difficult if you were not already a conditioned runner. But what if you ran the same mile 5 days per week for the next two months? It would get easier. Your body would adapt to it because that is what it does best.

The same goes for the average weight loss cardio workout that lasts for 30, 45, or even 60 minutes. At first you might burn a lot of calories, but after doing the same type of cardio workout for too long, the body will become more efficient and will adapt.

This means that the workout that burned 300 calories in January might only be burning 150 calories in March! The only thing you can do it so longer or work harder. Neither one sounds like a very appealing option.

Reason #3: The Average Weight Loss Cardio Workout Does Not Stimulate Your Metabolism
Instead of focusing on the number of calories you burned during a single workout, I want you to instead focus on burning calories during the workout and for hours afterwards!

Research has shown that slow same speed cardio does next to nothing to stimulate your resting metabolism. This means that you workout for 45 minutes, burn 300 calories, and then negate the whole workout with a Gatorade afterwards.

How to Fix This Problem
Did you know that you can use a different type of cardio called interval training that can burn a lot of calories during the actual cardio workout and for hours afterwards as well?

When performed correctly, interval training is faster, more fun, and most importantly, has been shown in research to have a dramatic effect on your resting metabolism. This means that you might burn 300 calories during the actual workout, then another 300 the throughout the rest of the day!

Interval training is an excellent weight loss cardio workout option for this very reason. Interval training simply consists of using both high and low speeds and intensities at set points in your workout. It can be done on any cardio machine and can even be done walking outside!

If you are truly serious about achieving weight loss with a cardio workout, then learning more about interval training is an absolute must. Your will feel like you got twice the workout in half the time and have a lot more results to show for it!

For more information, visit [http://www.thegreatcardiomyth.com] to learn about the biggest myths about nutrition, cardio, strength training, and more.

Article Source: http://EzineArticles.com/?expert=Nate_Worthington

Cardio Fitness

Cardio is important for both weight loss and good cardiovascular health. Some body builders forget the importance of cardio, because they don't want to lose muscle mass as a result. Unless you are an ectomorph, part of your exercise regime should focus on aerobics. Contrary to what some people believe, cardio will not reduce you're muscle mass, and it will help you build up endurance and gain more definition.

Below is a list of reasons why you should keep up to date with your cardio workouts.

Prevention of disease, such as obesity and heart attack
Good mental health (studies show that people who exercise more are less likely to be depressed)
Shed off that layer of unwanted fat to show off the body you worked so hard for
Lowers blood pressure and resting heart rate
Increases blood flow to your muscles, which results in more nutrients being delivered to them
Increases endurance, which might help you lift heavier for longer time periods
When you are doing cardio, there are a few things that you should remember, they are duration, intensity and frequency.

Duration
Duration is how long you do a continuous aerobic activity in one session. Ideally, you should be training between 20 and 60 minutes per session. However, if you are a beginner, you may start by doing shorter workouts, of about 10 minutes at a time. Once you become stronger and more comfortable, you should start to increase how long you are exercising for. You should NEVER strain yourself, especially if you are a beginner. If you feel weak or dizzy, slow down or stop, and of course, consult a physician if you have any health problems before you begin. Note that although cardio will not promote muscle loss, if you're goal is to add mass you should be doing only about 20-30 minutes a time or else you will burn too many calories.

Sample workout for a beginner
2 minutes warm up (ex. light walking)
6 minutes higher intensity activity (ex. brisk walking, light jog etc)
2 minutes cool down (ex. light walking or stretching)
Sample workout for intermediate
5 minutes warm up
20-35 minutes high intensity cardio
5 minutes cool down
Sample workout for advanced
10 mins warm up
40 mins high intensity cardio
10 mins cool down
Cardio Fitness Continued
Intensity means how hard you are working during your activities. This is a key component for optimal health and fat loss. Beginners should aim for a target heart rate of lower that 55% of their maximum heart rates, while intermediate and advanced people should aim for about 65-90%. Your maximum heart rate level is approximately 220 minus your age, but of course this may vary depending on your fitness level. Gym equipment usually has hand censors that will tell you what your heart rate is at, so that you can maintain a good level of intensity throughout your workout. If you find these censors annoying to hold or you are outside, and easy way to see how hard you are working is to see how well you can talk.

If you can sing without difficulty, you aren't working hard enough
If you can talk without much difficulty, you aren't working very hard
If you can talk with a little difficulty, you are working at an average
If you can't talk at all, you might be working too hard
Take a look at these guidelines, and judge for yourself what a good pace is for you.

Frequency
Unless you are an ectomorph, you should be generally performing cardio 3-5 times per week, unless you have a lot of fat to loose you can go for 5-7 times per week. You should never space you're cardio fitness sessions out for more than 48 hours because your body start to loose the positive effects of the previous workout.

Interval Training
Interval training is a cardio workout that will take less time than a regular cardio workout and burn more calories. This type of workout is very effective and you will only need to do it for 15 - 20 minutes at a time. An example of interval training is to run for 3 minutes and walk briskly for 2 minutes. You continue this cycle until your workout is complete (don't forget to warm up!). This type of workout is great for preventing the boredom that can come with steady state cardio and boosts fat lose. Interval training is also good for improving you're cardiovascular abilities and preventing the muscle loss that can come with regular cardio.

Remember that you should always be changing the duration of how long you are running and walking to keep your body guessing. This type of cardio can be done on virtually any cardio machine, and also outdoors.

Interval training vs. steady state cardio
Interval training - Pro's
burns a lot of fat
takes less time
burns less muscle tissue
Steady state cardio - Pro's
Improves endurance
Little impact on joints
It is not as easy to "burn out" - so you will end up burning more calories
An ideal workout routine will consist of both of these types of cardio, as they both have their own benefits. I would recommend doing interval training one day and steady state the next.

Sample week of cardio workouts
Monday
Steady state cardio 40 minutes stationary bike
Tuesday
Interval training 20 minutes treadmill
Wednesday
Rest
Thursday
Steady state cardio 30 minutes swimming
Friday
Interval training 20 minutes ecliptical trainer
Saturday
Rest
Sunday
Steady state cardio 60 minutes rollerblading
This is just an example to show you how you can vary your workouts. Remember to keep them fun and change them up weekly so that your body never gets used to a certain workout, and you don't get bored!

Tyler King writes about various health topics and helps run http://www.online-health-source.info

Article Source: http://EzineArticles.com/?expert=Tyler_D_King

5 Reasons Why Cardio is a Waste of Time

"Cardio" is the "Economic Stimulus Bill" of the fitness world. You can put your hopes in it, but generally it isn't going to do anything for you, and it will just waste your time and resources.

Most people don't realize that there was "life before cardio". People used to exercise outdoors. They participated in sports. They played games - outside! - with their family and friends. They used their feet or bicycles for transportation (rather than driving 15 minutes to the gym to go do "cardio").

So here are the top 5 reasons why I think the term "cardio" is lame.

1) People hate doing cardio. Have you ever met a person who smiled when they said, "Oh, I have to go do cardio now." (That's not the same as the excitement an endurance athlete gets when they go "training". That's different from "cardio". Endurance athletes don't call their workouts, "cardio".)
NOTE: So if you are a runner, and you love to run, and you tell me (with a smile), "I'm going out for a run", then that's cool by me. Nothing wrong with that. But if don't like to run, and you tell me (with a pout), "I'm going out for a run because I have to get my cardio", then I say, "Boooooo to that". Life's to short to hate your workouts!

2) People believe that 30 minutes of half-assed cardio (which is what most people do) will help them lose weight. But it won't. It just wastes their time. People are obsessed with the calorie counters on machines. I truly believe this is how folks get hooked and obsessive compulsive with cardio...because all they can think about is how many calories they have burned, and how much food that means they can eat.

"Cardio" does not promote healthy relationships with food.

3) People think you have to "cardio" (i.e. go to a gym and exercise on a machine that doesn't go anywhere) for 30 minutes in order to be healthy.

You don't have to do "cardio" to be healthy. There is so much more to health than 30 minutes of "cardio". Your diet is more important for your cardiovascular health than your exercise regime. Plus, as long as you're active each day (doing manual labor, "cardio", playing sports, or lifting weights), you're doing enough to meet the minimum required amount of exercise for cardiovascular health.

4) People think "cardio" will help them with sports performance or their short, burst fitness (like climbing stairs). It rarely does.

In fact, the guy who does "cardio" in preparation for his basketball, soccer, hockey, or Ultimate Frisbee league is going to be sorely disappointed by how slow he is - and by how he lacks sports-specific fitness as much as all the guys who just lifted weights all off-season. Plus, doing traditional "machine cardio" does not prepare you for sports-specific movements or speed of movement, so you're just as likely - if not more likely - to get injured during the early season.

5) It signifies a waste of time, inefficiency, and a sheep-like mentality towards doing something just because everyone else is doing it.

Seriously, if you were from another planet and you came down to earth and went into a big commercial gym and look at the "cardio" section, pardon me, the "cardio theater" section, you'd smile to yourself and say, "wow, this planet is going to be easy picken's".

"Cardio" is also lame because people use cardio as a time to catch up on their magazine reading and TV watching (and now Internet and email time). That about says it all. Workout time is not multi-task time.
So what should you be doing instead if you want to sculpt your body, burn fat, lose your belly, and get lean before summer?

You should skip the "cardio" (let's not ever use that phrase again) and focus on total-body, multi-muscle resistance training and interval training exercises to help you build "everyday" strength and fitness (like the ability to carry groceries or children, or climb 3 flights of stairs as fast as possible).

Plus, with these total body workouts, you'll save time and get more health benefits than you will with straight "cardio". (Sorry to use that term again.)

Visit this website for a free workout: http://www.TurbulenceTraining.com
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked workouts on how to lose belly fat have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week.

Visit Craig's new blog about fat burning workouts for workouts that help you burn fat without long, slow cardio sessions or fancy equipment.

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

Fat Loss Wars: Intervals vs. Cardio

Tom Venuto is an NSCA-certified strength and conditioning specialist, lifetime natural bodybuilder, freelance writer, and personal coach. Tom has used both intervals and cardio in his training, and wants to share his experiences with you.

CB: Most of my articles and interviews on my sites promote interval training. However, traditional "cardio" has worked for many people. In your opinion, how does traditional cardio compare to interval training? What are the pro's and con's of each?

TV:
Well, I would agree with what Ian King wrote recently in one of his Q & A columns,
"As to whether you respond best to higher intensity interval training (HIIT) or lower intensity steady state training will depend a lot on you. You should try both (not concurrently) and compare."
You simply have to experiment. Test and discover for yourself what works best. How do you know what works best if you don't test it and measure the results? I don't create my own program based on what the latest research says or what the popular trend is. I look at the research and pay attention to what's going on at the "cutting edge," but I don't live and breathe by it. I do what produces results, period. There's no doubt interval training is highly effective and supported with research. A great benefit of interval training for many people is time efficiency. Another is that it is mentally and physically engaging. Long duration conventional cardio can bore some people to tears.

My personal preference for my own fat loss cardio training is to work at the highest heart rate I can comfortably maintain for the entire duration of the workout, 20-30 minutes. During pre-contest preparation, I often increase - in a progressive fashion - to as much as 30-45 minutes, so my program to this day is primarily conventional cardio. I occasionally add in interval training more for variety than anything. I do like stair and hill sprinting though, and have done that for years. Oddly enough, I never really considered it "cardio" - I looked at it more as an adjunct to my leg workouts, although I'm sure I reaped some fat loss benefits from it.

We've all seen the research that compares low intensity, long duration cardio to HIIT, and we've seen the superiority of HIIT, but I'd like to see some research comparing, let's say, 20 minutes of HIIT with 30-45 minutes of challenging steady cardio at the top of your target heart zone. I find this type of cardio extremely effective and I imagine there's a pretty substantial post workout afterburn in addition to the very large burn of fat calories during the workout. It's nice to know, though, that you CAN get a productive workout in just 20 minutes or less with HIIT.

Regardless of whether we're talking about interval training or conventional cardio, you want to burn as many calories as you can given the time you have. I definitely don't believe in the idea that low intensity cardio burns more total fat. That myth has clearly been debunked by the research, even though it still persists.

Naturally, beginners and de-conditioned people need to build some kind of fitness base before doing the really high intensity stuff. HIIT can be risky for certain people. Simple conventional cardio like walking is fantastic for the elderly and overweight, although cardio shouldn't take precedence over weight training in any population.

CB: Given all these pro's and con's, what's the best training approach for the masses looking to lose fat and maintain (or even gain) muscle?
TV:
Depends entirely on the person. Nutrition and training have to be customized. There's no such thing as a single best approach. We see people make great gains on abbreviated high intensity training and also on high volume. We see people lose fat on conventional cardio and HIIT cardio...with high carbs/low fat and low carbs/high fat. However, one thing is always true - there are fundamentals, which apply to everyone. Each person has to master the fundamentals first. Once you have that down, you begin to personalize.

That's where a really good fitness professional comes in - to evaluate an individual's situation and make the optimal exercise prescription within that particular context. There is no single best training approach because everyone is so different.

The nutrition fundamentals are important of course, but strength training is really the key fundamental for everyone. It's a shame that strength training is still underplayed in the weight loss mainstream. Dieting is still king, but ironically, low calorie dieting is part of the problem it purports to cure. Weight training is critical to fat loss and I have no argument against weight training and full body workouts being used effectively as the sole means for fat loss. Results are what counts and time efficiency is more important to some than others. I simply think that some people have taken their anti-aerobics sentiment a bit too far.

Just a couple decades ago the entire health and fitness movement revolved around aerobics, while strength training was ignored and ridiculed. Today, in certain strength circles, the pendulum has swung completely to the other side: aerobics is ridiculed and strength training is said to be the best way to burn fat. I actually find it kind of funny when trainers are so against cardio that when they do recommend it, they won't even call it "aerobics" or "cardio", they call it something else: "Energy system training."

Strength training has a critical role in fat loss, but is it really more important than cardio? The negative effects of excessive cardio on strength have been clearly proven, but how much is "excessive?" Can't the two work synergistically together if work and recovery are carefully balanced? For people who are not strength/power athletes, is a little bit of extra cardio really such a big concern? Shouldn't training always be organized around priorities with the main priority never compromised?

Using strength training to burn fat is not a new concept. We had PHA training (peripheral heart action) and circuit training many years ago. Bodybuilders have been reducing rest intervals (increasing density), and using supersets, tri sets or giant sets during pre-contest phases since bodybuilding began. Maybe they didn't understand growth hormone and the other mechanisms that made them work, they just did it instinctively, but they also did cardio.

And the problem is, the more you turn strength training into cardio ("circuit training"), the more you compromise your strength and muscle mass increases. I like the balance between conventional (and heavier) strength training, moderate cardio and nutrition the best, although I certainly use increasing density and supersetting during fat loss programs.

I'll go against the current trend in the strength community and stand by my belief that except for big "manly" strength athletes who can stick with weight training alone, the preferred fat loss approach, most of the time, for most people, is a healthy balance between strength training and cardio training.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

Cardio Training Basics and Equipment

When someone talks about 'working out' they are usually referring to one of two different possible types, either aerobic style workouts or weight/strength/resistance training. In this article, we want to specifically cover aerobic style training and working out. Aerobics, also very commonly referred to as cardio (short for cardiovascular), is the type of exercise that generally involves an exercise or group of exercises that are low impact and long duration. However, we need to be clear here, low impact does NOT necessarily mean low intensity. There are plenty of cardio workouts that can be extremely intense!

The purpose of cardiovascular workouts is to strengthen and enlarge your heart, work your lungs and improve circulation, blood flow and respiratory function. These parts work together to form your cardiovascular 'system'. Accordingly, the main benefit of cardio training is to improve your body's cardiovascular system by training it to function more efficiently.

Now that you know what cardiovascular training is, let's discuss some ways to achieve efficient cardio training. Generally speaking, when you are performing your favorite cardio exercises (we discuss some popular ones below) you want to make sure to get your heart rate to at least 60% of your max heart rate.
So you might be wondering, 'how the heck to I determine my maximum heart rate?' Well its simple enough, as a general guideline, take 220 and subtract your age. So if are 30 years old, a good rule of thumb would be 220-30=190 beats per minute. Now to achieve a good cardio heart rate, you would want to be around 60% of that, so 60% of 190 being 114. So while doing your cardio workout you should be aiming to maintain at least that heart rate, up to a maximum of 80%. This will allow you to achieve the benefits of cardio exercise.

Armed with the knowledge of how to calculate your target heart rate, the next step would be figuring out how to determine and monitor your heart rate while you are training. Many cardio machines include some kind of heart rate monitoring, but if the machine you are using doesn't, or if you are performing exercises without the help of machine there are heart rate monitors can purchase. Heart rate monitors are an excellent piece of exercise equipment, and usually consist of a chest strap and watch. They are fairly inexpensive, and you can usually find a nice unit for around $30 or $40. Of course, as with anything else in life, you can get much more expensive models, but they really aren't necessary.

Thus far we have covered the basics of what cardiovascular workouts are as well as some of the benefits. What most people want to know when it comes to cardio is what exercises to perform. Specifically, the 3 most popular questions when it comes to cardio are: What are the best cardio exercises or what is the best cardio workout? What are the best cardio exercises to do at home? And What is the best equipment I can use for cardio workouts? Let's take a look at the answers to each of these questions.

What is the best cardio exercise?
This answer is perhaps the simplest one of all, and you probably won't believe it when you hear it. Simply put, the best cardio exercise you can possibly ever perform in your entire life is the one that you actually DO! What we are saying here is that you don't want to waste time a lot of time trying every new cardio program or every new type of cardio training that comes along. You'd be best served by spending your time DOing the actual workout. Now with that said, some of the most popular cardio activities are walking and running (with or without a treadmill), swimming, running, jumping rope, step aerobics, cycling, elliptical training.
Now a lot of you might be looking for exercises you can do right now, in your house. This brings us to our next question......

What are the best cardio exercises to do at home?
Obviously, one of the easiest ways to get in a good cardio workout, is to simply go for a walk. But remember to walk briskly enough to keep that heart rate up! Alternatively, you could go for a run as well. If you are lucky enough to have access to a swimming pool, you could go for a dip, just make sure you are actually doing laps!

Now if the weather is bad, there are plenty of activities you could do indoors. These however, typically require some form of equipment. For example, if you are a gym member you could go to the gym and use one of their elliptical or rowing machines. But then you'd have to leave the house. Alternatively, you could, as many people do, purchase a good piece of cardio for your home. The most popular products are usually a treadmill or an exercise bike, as these are great machines that don't take up too much space.

If you don't want to spend that much money, there are some much cheaper alternatives. Two awesome in home cardio workouts include step aerobics and jumping rope. We love these activities for a few reasons.
Many people perform step aerobics by following along with a DVD with an screen instructor, this is great because watching other people doing the same exercises as you can motivate you to keep going when you get tired. In addition, you only really need a dvd and an aerobic step, both of which of quite inexpensive.

Jumping rope is one of the most fun cardiovascular workouts you can do on your own, in your house or outside. Although a bit tough to master, it is THE most effective cardio exercise you can do. If you think this isn't true, try doing it for even 3 minutes straight! You can burn up to 1,000 calories an hour compare that to running or swimming which are around 600. It is quite challenging and takes patience, but once you get in rhythm it is very fun.

We have already touched on the answer to our final question, and that is...

What is the best equipment for cardio workouts?
As we have previously discussed, you don't NEED any special equipment to get into cardiovascular shape. But seeing as how this website is about being an exercise equipment fanatic, we would be remiss to not mention some of the top cardio products.

Again, we think the best products to buy are the ones that you will actually use often. So whether you want to spend a few hundred dollars on a serious piece of equipment for your home gym,such as a treadmill or elliptical, or are just looking for something simple and easy like a jump rope, aerobics DVD, or a kettlebell, there are tons and tons of products available in the market.

In summary, you should aim to get into the habit of cardio training at least 3 times a week. You'll have more energy, feel better, and be more healthy, and who doesn't want these things? We invite you to thoroughly explore your options when it comes to cardio training equipment so that you make wise buying decisions, ones that best meets your fitness needs. Remember, cardio training can be fun done at home or in the gym and provides so many health benefits that it is well worth your time.

You can learn about cardio training and equipment at http://www.exerciseequipmentfanatic.com. Exercise Equipment Fanatic is a site dedicated to news, reviews, and information related to the coolest exercise equipment on the market.

Article Source: http://EzineArticles.com/?expert=Mike_Hardens

Is Cardio Killing Your Muscle Gains?

Cardio has always had a special place in the process of a physique transformation. But doing too much cardio or not the right kind of cardio may literally be killing your gains in the gym - causing you to lose muscle, gain fat, or both!

My inbox literally is flooded with questions on this topic:
Bulking: "Should I do cardio if I am bulking?"
Cutting: "I am in a cutting phase, how much cardio should I be doing?"
The question is, do you know if your cardio sessions are helping or hindering your results? If you answered, "I don't know... ", then this article is for you.

Basically it all boils down to the quality and quantity of the cardio being done.

Time For A History Lesson
Back in the early 1970s, an entire fitness craze was hitting the nation... jogging. It was marketed as the primary way to improve health, lose weight and maximize body composition. Gyms became flooded with pieces of cardio equipment.

It is no wonder why when people think about improving their physiques by losing body-fat, the first thing they think of is cardio. But here is the problem...
If your goal is a lean and muscular physique, cardio may be destroying your efforts.

MED And How It Applies To Cardio
When implementing a cardio protocol, I like to apply the "minimum effective dose" or MED. The MED is the MINIMUM amount of something you need to produce a result.

Think of it this way. When you are taking a medication to fight a cold, 1 gram a day for a week would get rid of the cold and taking 10 grams a week will produce the same results. So why would you do more than you had to if taking either dose will kick the cold? Not to mention the added dosage may have harmful effects.
This is the principle you can apply to cardio if your goal is minimizing fat-gain during bulking or maximizing fat-loss during a cutting phase.

Do the minimum amount to produce the result you are looking for.

How Much Cardio Is Too Much?
Anything more then the MED therefore is too much. Once you start doing excessive amounts of cardio, your body shifts to a catabolic environment. It uses calories that could have been used for muscle building, stress hormones increase, glycogen decreases, and your ability to recover from weight training decreases.
But here is the good news. As you may or may not know, there is a type of cardio that when done properly will burn more net calories throughout the day and improve hormonal responses for an optimal environment to burn fat and build muscle. This type of cardio is known as high intensity interval training or HIIT. During a HIIT session, there are periods of near maximum intensity (like sprinting) and periods of rest (a slow jog or walk).

HIIT vs. Steady-State Cardio...
Think of it this way. Picture some of the World's greatest sprinters and pin them up against the World's greatest marathon runners.

I know these are both extreme cases, but it will help paint a picture.
The sprinters are just as lean and sometimes even leaner than marathoners, but sprinters have a level of muscularity that is unmatched by even the most muscled marathon runner.

OK. So No More Steady-State Cardio!
Not exactly. Steady-state cardio has its' place by working an energy system that typically doesn't get touched when doing HIIT cardio, plus it will give you a good break to recover from either a HIIT training session or a heavy leg training session the previous day.

Why Do Cardio At All During A Bulking Phase?
Even if your goal isn't to cut, there are several reasons why it is a good idea to do cardio during a bulking phase:
#1. You will burn-off excess fat
#2. You will improve your hormonal response to an anabolic environment
#3. You will have increase your vascularity (yah pump!) mitochondrial density (improves energy)
#4. You will be better able to handle your carbohydrates to use them as energy rather than storing them as fat.

#5. By improving blood flow, you will be improving recovery from weight lifting workouts.
I Am Sold! When And How Much?
For clients in a bulking cycle, I would have them perform two separate 20 minute HIIT session and one 40 minute steady- state cardio session to minimize and burn off fat gained during the bulk.
In the case of somebody that is cutting, I would recommend three sessions of HIIT and two steady-state cardio sessions for maximum effect.

Example Of A HIIT Protocol: 6 Week Plan
Your method of HIIT can vary, as long as you are working to near maximum levels. This can be done on a bike, swimming, running, whatever you want.

The program below is meant to be difficult. If you aren't gasping for air by the end of it, you aren't going hard enough. And each week you are working on a progression to improve, just like you would in a weight lifting protocol.
Week One
30 seconds high-intensity, 30 seconds low-intensity
Week Two
45 seconds high, 45 seconds low
Week Three
60 seconds high, 60 seconds low
Week Four
60 seconds high, 45 seconds low
Week Five
60 seconds high, 30 seconds low

Conclusion
Doing some cardio is better than nothing, but if you are going to be doing cardio, choose HIIT. By doing HIIT-style cardio you are improving your ability to build muscle in the long-run (see reasons #2, #3, and #5).
In addition, you will look more "ripped" and muscular because your body-fat percent will be lower than if you did a bulking phase without doing cardio.

And for some of you, the ultimate reason to do some cardio may just be to improve your overall health!
Whatever your reasons - cutting, minimizing fat during a bulk, or health- HIIT cardio (and maybe a little steady-state cardio here and there) is the solution.

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at VinceDelMonteFitness.com. He specializes in teaching skinny how to build muscle and gain 20 pounds of rock-hard muscle mass without drugs, supplements and in less time.

Article Source: http://EzineArticles.com/?expert=Vince_DelMonte

How Much Cardio Should You Do To Lose Weight?

In this article we'll talk about how much cardio to lose weight and how this effects your diet and other workouts. Losing weight can be surprisingly simple. When it comes down to it it's all about the amount of calories in vs. the amount of calories out. Whenever trying to lose weight, much of your focus should be on your diet. Assuming you are eating few enough calories, the next step is to focus on your cardio training.

Cardio is probably the most effective type of exercise to do when your main goal is weight loss. And of course, Visual Impact Cardio is the most effective cardio you can do. The reason that cardio is so effective for for weight loss is because you can perform these types of workouts for quite a long time and by doing so you will burn quite a few calories. What not all realize though, is that the answer to how much cardio you do depends also upon the type of cardio you do.

We are going to look at two different types of cardio that can be used to lose weight.
When done correctly, you can use a combination of these two to burn an ideal amount of fat and calories. Here is a 1/2 - 1 hour cardio workout that will not only burn calories, but they will mostly be from fat.

5 - 10 minutes warm up
10 - 20 minutes of HIIT
20 - 30 minutes traditional cardio
Why This Cardio Workout For Weight Loss?

So, why should you do this workout instead of a full hour of traditional cardio? By doing cardio with this structure you will end up burning much for fat. How so? It all starts with the HIIT portion.

By starting your cardio workout with some form of high intensity interval training you force your body to release fatty acids into the blood stream. HIIT is what releases the free fatty acids from your bloodstream by creating a higher level of HGH (Human Growth Hormone). So why not do only HIIT and burn more fat?
Here is an illustration of the effects from doing HIIT cardio: HIIT Cardio

Effects of Doing HIIT Cardio
Looks good, right? The problem with this is that HIIT is not ideal for using those fatty acids after they get released. After your cardio workout is done many of the released fatty acids will return back into your blood stream.

This is where the traditional cardio comes into play. Here is an illustration of the effects from doing steady state cardio after your HIIT cardio:
By strategically doing traditional cardio directly after your HIIT workout you burn all (maybe not all, but a lot) of the released fatty acids. This is how you can limit how much cardio to lose weight.

How Often Should You Do This Cardio?
The truth is that you may need to workout somewhat frequently. Even though you can cut the time of your cardio sessions down by doing HIIT along with a traditional style of cardio, you still need to do these often.
Depending upon how much weight you need to lose, you should do a cardio session like this anywhere from 3-5 times every week for maximum weight loss.

CHECK THIS OUT: I recently outlined a complete review Visual Impact Muscle Building, a workout for men, as well as Visual Impact Cardio, a brand new cardio program. Checkout the review and my results.
If you want to get lean and fit, click on one of the links above to read more about the program.

Article Source: http://EzineArticles.com/?expert=Kevin_McMillian

What Is Cardio And How Do You Perform It Right For Maximum Weight Loss?

Cardiovascular exercising or "cardio," is exercising in an attempt to increase your heart rate and stay healthy. Cardio is just basic exercising in order to stay active, fit, and maintain a healthy lifestyle. Many individuals have different goals for performing cardio workouts, but the main overall goal for many is to lose weight.

The reason being, that cardio is the main way to lose fat as you are burning calories, which in turn burns fat off your body through sweat. Yes, cardio is huge for anyone seeking to lose weight fast, but the problem is that many individuals don't know how to do it right or what to even do.

Therefore I decided to give you an idea of what your cardio workouts should look like if your goal is to lose a large amount of fat as fast as you can. Before we get into how to do it, let's look at some exercises you should be doing, so you have a clear vision of what cardio is.

What Is Cardiovascular Exercising
Cardio is the attempt to increase your heart rate and maintain a healthy lifestyle through high-interval aerobic workouts. The list of cardio exercises goes on and on but here are a few examples of what cardio exercises are:
-You can perform basic jogging on a treadmill or go on long, steady runs
-You can do Kickboxing at high intervals
-You can do long periods of Jump roping without stopping for breaks
-You can jump on a trampoline and continuously jump for increased heart rate
-You can go Bicycling for long distances and steep hills for harder work
Now these are just a few examples off the top of my head, but like I said the list goes on, and you can develop your personal cardio workout however you'd like to because there's no set way to perform cardio.
The basic concept is that no matter what you do, you have to be sure you do it right and go as long as you can without stopping. By doing this, you'll have a constant increased heart rate, maximized results, and faster weight loss through calorie burning.

High Intensity Intervals Are Required For Optimal Results
You may have heard of high interval training before, but if you haven't, let me explain. High interval training is when you give your complete effort during cardio workouts and cut down your exercise time as you really pushed yourself to your absolute limit.

The basic concept of high intensity training is that you're switching up complete and total effort for maintained recovery time. Here's a better example of high intensity interval training: you're running on your treadmill and you know that the "level 6" speed on the treadmill is your normal jogging speed.

Instead of going for something so basic, you would make it interval training by increasing the speed to your maximum sprinting capacity and run that speed for straight 30 seconds. After you complete that session and you can barely take a single breath in, you'd rest between for anywhere between a minute and two minutes.
This is why it's called high intensity intervals. You're exercising at your complete highest intensity in an attempt to work yourself to your absolute limits and obtain maximum fat burning. Then after the exhaustion training, you take a rest in order to build up energy for the next high intensity interval.

Did you notice how you rest longer than you exercise? The reason for this is that your body requires more recovery time when you workout to complete physical limitations, which is why you workout so hard for so little time. Now that you have the basic concept, just make sure you repeat this about ten times and you'll see how 10 minutes of high intensity cardio is much more rewarding than the average 30-minute run around the neighborhood.

This same principle applies to every other kind of cardio exercise so don't just assume high intensity intervals applies only to running on a treadmill.
You need to incorporate interval training into every one of your cardio exercises and make it a normal, every day workout. When you perform high intensity intervals, your body requires more recovery time, but during that recovery period, your body is just building up to be even better and stronger than it was when you first started out.

This will produce faster results as your body has to compensate for how hard you worked by building muscle faster, destroying more fat, and building up to be better for your next workout.

Proper Eating Habits For High Intensity Cardio
When performing high intensity intervals, you have to make sure you supply your body with the proper nutrients, as your body isn't able to perform at its peak when you have no food in your stomach.

Your high intensity cardio burns carbs, and not body fat. This is the reason you need to supply your body with more carbs since your body will burn more and compensate later by getting rid of more body fat.

Don't forget to provide yourself with healthy forms of carbs as well, and not just any slice of bread you see lying around the street.

When Should I Perform Cardio For Best Results?
The key to fast weight loss isn't just to how you perform cardio but it's mainly a matter of when you perform your cardio. One of the best strategies to extreme fat loss through cardio workouts is the morning cardio method. I won't go into what it is yet, but the main point to this method is that you rapidly destroy body fat without burning up your muscle mass, which usually tends to happen with people.

Your body will naturally destroy more fat because you will be performing your cardio in the morning, when you have no stored food in your system. Instead your body will rely on burning excess fat in order to replenish your energy levels and keep you going. Now back to the method itself, you'll basically be performing your high intensity intervals in the morning, right after you wake up, with little or no food in your stomach.

I recommend you take a small protein shake or eat a light fruit as this will keep you going, but the main point of this method is to have your stomach empty and cause your body to use excess fat as a means of energy. This is the absolute best means to losing weight as you will see within a week or two if you continually utilize this Cardio Workout method.

The other thing I want to stress with performing your morning cardio is to not take it easy, but dig down deep and push until your body really, truly needs to stop. You'll see Ultimate results when you perform high intensity cardio in the morning, on a half-empty stomach.

Remember to give yourself some kind of nutrients but not too much as your body will lose more weight when you force it to use up it's own stored excess fat.

The Real Solution To Weight Loss Through Cardio
Now that you understand what Cardio is, how to perform is for optimal results, and when to perform your High Intensity Intervals, we need to put it together for the big cardio picture.

Here Are The Main Cardio Puzzle Pieces To Fat Loss:
-Understand what cardio is and how it affects your health
-Compile your own personal cardio workout
-Perform high intensity intervals for optimal results and fat loss
-Perform your cardio workouts in the morning right after you wake up
-Provide some morning nutrients but otherwise your stomach should be empty

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The Best Cardio Workouts Delivered by the Cardio Cruiser

What are the best cardio workouts to take part in? This can be a somewhat difficult question to answer because different people will all require different workout strategies. Newbies would find the best workout is one that employs a slow and steady pace with those with a bit more experience will want something that is far greater in intensity level.

Yet, regardless of how much intensity you wish to put into your exercise session, you will want to use the best exercise equipment to meet your needs. In particular, those interested in performing the best cardio workouts should look closer at the Body by Jake Cardio Cruiser. This truly is one of the very best cardio devices on the market and one that will assuredly deliver on much desired fat burning and muscle building results.

At one time, the morning exercise television show BODY BY JAKE was among the more popular programs on fitness. And why would it not be? Jake really knew (and knows) his stuff. And speaking of "stuff" by Jake, Body by Jake has expanded into the world of exercise equipment offering all manner of home workout equipment that is known for delivering solid and reliable results. You do not need to head out to the gym to get in shape when you have access to reliable and effective workout systems which can effectively be set up in the home.

One such device would be The Body by Jake Cardio Cruiser which certainly helps deliver a total body workout designed to give you the perfect pathway to getting into amazing shape in your own home and with relative ease.

Seriously, The Body by Jake Cardio Cruiser is just as good as the many different cardio and fitness devices found in a commercial gym. Working out on it regularly will lead to burning fat and developing lean and ripped muscles.

The concept of the cardio cruiser is relatively simple: you sit in a chair and perform movements that engage all the muscles of the body. You will increase your heart rate doing so as this chair is designed for cardio work and you will also have resistance placed on the muscles with the intention of toning and building the muscles.

What truly does make this a device designed to deliver on expectations of the best cardio workouts is that it combines so many other popular exercise devices into one package. In particular, the Cardio Cruise is a mix of a recumbent bike, a stair master, and an elliptical trainer. As such, the ability to get a complete and total body workout becomes much easier and, best of all, it can be attained in a short period of time depending upon your actual approach to your workout sessions.

Some may wonder what it is specifically about this device that allows you to burn fat in such an efficient manner. Basically, this is an effective piece of workout equipment known for hitting all the proverbial bases for maximizing fat burning efficiency. What are these needed components for the best cardio workouts?
They include:

• The ability to raise your heart rate so that you are efficiently burning fat calories and carbohydrates
• Your metabolism will be increased for an extended period of time after you have stopped the cardio workout

• The various muscles in your body will be engaged via the workout leading to the muscles becoming effectively and clearly toned and defined
• Overall cardiovascular conditioning will be improved
• The workout can deliver results regardless of the intensity level performed and the workout should also be able to incorporate enough variances that it never becomes stale. Stale workouts don't deliver results!
The effectiveness of the Cardio Cruiser is such that it can hit all of these components associated with the best cardio workouts. Better yet, it can do so in a manner than even those new to cardio workouts can take advantage of what the cruiser has to offer by working out at their own pace.

One reason why the Cardio Cruiser is so effective is that it maintains the ability to engage a full body range of motion with the performance of the exercises. In order to speed up your metabolism, you need to build lean muscle mass. The Cardio Cruiser opens the doors for making this possible which is why it is such an excellent and sought after device to work with.

Additionally, this is a workout device designed to accommodate all manner of different bodyweights and frames. This is achieved through the seven seat adjustment positions intended to accommodate those of different heights and weights.

Of course, intensity levels can be matched to one's current fitness and conditioning. There are five different resistance settings integrated into the control panel of the Cardio Cruiser. This means no matter what your current conditioning is, you can adjust the intensity level of the device to match it. The best cardio workouts are frequently those that properly hit your intensity levels in order to challenge you. The Cardio Cruiser does offer the ability to modify and tweak your workout intensity for your own individual needs and conditioning. Consider that a huge benefit.

What if you are not completely familiar with the type of workout you want to perform? Both DVD and print manuals are included with your purchase. This is done to ensure you have roadmaps in which to perform the requisite exercises for their maximum efficiency. And, of course, these roadmaps help you workout within your current level of fitness. You won't be "worked to the bone" in any way.

Ultimately, in order to engage in the best cardio workouts, you will definitely need to have the right attitude, intensity, and equipment. The first two components are up to you and the third one is available via Body by Jake and it comes in the form of the Cardio Cruiser. Yes, there are other excellent workout devices on the market - there's no denying that fact. But, can they combine all the many facets that the Cardio Cruiser is able to combine? Not really!

Seriously, if you are interested in engaging in the best of the best cardio workouts for your needs, you will want to look towards using the Cardio Cruiser. It remains one of the very best items on the market and certainly one that can help you get in amazing shape in a relatively short period of time.

And the end result could be a much healthier and fitter body which can aid in improving your physical performance in all areas of life.

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Cardio Kills?

Let's Define Cardio;
Low Intensity Long Durational Cardio (aerobic - needing oxygen to supply energy) (heart rate is between 50-65 % of your maximum) aka jogging for 60-90 minutes.

When you do this type of cardio work, your body gets the majority of energy it needs from fat.
Interval Cardio (anaerobic, not needing oxygen to supply energy) (heart rate is between 90-100% of your maximum) Four to six challenges that are 60 - 90 second bursts of exercise with rest periods in between. Each progressive challenge is incrementally more intense than the last. As each challenge becomes more intense, the rest periods become longer. The goal is to be totally recovered and ready for each challenge. Example; the 100 yard sprints that you used to run for football practice.

When you do this type of cardio work, your body gets the majority of energy it needs from glucose (blood sugar) and from glycogen stored in the muscles & liver, and from ATP and creatine.

Glucose & Glycogen are like gasoline (fuel) that your motor (muscles) uses to perform.
Your body takes the carbs that you eat and breaks them down into glucose & glycogen.

The common myth that jogging is better for fat loss, fitness, & health is a strong one that is wrong;
The old school text books & simple minds say; "To burn fat, you must stay in the fat burning zone (heart rate between 50-65%) for 60-70 minutes. You don't start burning fat until about 20 minutes into the work-out. So if you do a 70 minute session, you will get 50 minutes of fat burning.

I am going to clear this up for you once and for all. You see for fat loss, it is not about where your body gets the energy from the work-out for (slow go cardio / fat, interval / glycogen) nearly as much as it is total calories.

You see the instant that you are done with low intensity jogging, your body is done burning calories. But, do an intense set of intervals, and your body burns calories for the 2-4 hours after the work-out. So the total amount of calories burned form intense interval far exceeds that of jogging type cardio.

Another big advantage that you get with interval cardio that most do not know about is that it changes the way your body stores your calories in the future: and in a very good way. You see most of the benefits of exercise come after the exercise is completed. It is how the body adapts and changes. Tear down muscles by weight lifting, and in the 1-2 days after, the body repairs the tiny micro tears back so they are a little bigger & stronger.

Well cardio is much the same way. When you do low intensity jogging type cardio, your body says, "It's a good thing I had that fat there to supply energy for that work out". So it makes sure that it has plenty of fat there in preparation for the next "slow go cardio" session.

But when you do intense intervals, your body says, "It's a good thing I had that glycogen in the muscles for that interval cardio". So when it breaks down your future meals, it stores more of the carbs as glycogen in the muscles and the liver in preparation for the future "Interval Cardio" sessions. In essence, your gas tanks enlarge with useful energy. This is great for at least two reasons.

o You will have more readily available quick burning fuel (glycogen). Which means you can have more quick usable energy to do intense activities.

o Glycogen burns energy just sitting there it raises your BMR (basal metabolic rate). The more muscle and the bigger your glycogen gas tanks are, the more calories you will burn while you are just sitting or sleeping. That is a great thing. It is just like the difference between muscle & fat.

In fact, I believe that traditional CARDIO KILLS;
o Your time
o Your immune system
o Your joints
o Your body composition
Traditional Cardio kills your time. You have to do hours upon hours to see results. The only way to progress is by going farther; which takes more time. Eventually, if you want to keep progressing, you are going to run out of time.

Traditional Cardio kills your immune system. When anyone uses traditional cardio 2 or 3 times per week, carcinogens are released. A ground breaking study of long-distance runners showed that after a workout, the blood levels and oxidation of LDL (bad) cholesterol & triglycerides increased. They also found that prolonged running disrupted the balance of blo9od thinners and thickeners, elevating inflammatory factors factors and clotting levels-both signs of heart distress.

Traditional Cardio kills your joints. No one has perfect symmetry with their bones, tendons, ligaments, flexibility, range of motion, strength, etc. When you repetitiously do the same thing (jogging stride) over and over again, the pounding of the pavement puts stress in bad places. Consistent pounding of the body from traditional forms of cardio lead to severe injuries in your back, knees, ankles & everywhere in between. Just take a look at the Chicago marathon; ¾ of the runners have on knee braces.

Traditional Cardio kills your body composition. Cardio does nothing to improve your lean muscle to fat ratio. In fact, most marathon runners lose muscle. Look at the difference between the physiques of an elite marathon runner and a elite sprinter. Which physique do you want? Then train like a sprinter. He does sprints. Most marathoners go into a starvation mode; the body becomes catabolic, and burns muscle for fuel. Best case scenario, is a cardio hound that starts out like a pear shape, ends up a smaller pair shape. Not my idea of progress.

LOSING WEIGHT VERSUS LOSING FAT
One main point that needs to be made in the very beginning is that there is a big difference between "losing weight" and "losing fat" while maintaining lean muscle (or even gaining muscle).

There are a lot of ways to lose weight fast. One of them is to go grab a hack saw and cut off your arm at the shoulder. There you go, the scale dropped 15 pounds. Are you happy now that the scale hit that certain number? Of course you are not happy. You lost all kinds of things that you need.

Well that's usually what happens when someone tries to get in shape now days. I am sure it is because we have lost the art of delayed gratification, and working hard and being patient. With all the technology of today, we can have everything, yesterday. So when it comes to our health, fitness, & vitality, we are impatient as well.

And with shows like "The Biggest Loser", seeing people lose 10-15 lbs. per week, it is only natural for people to be impatient with "FAT LOSS".

You see, the point I am trying to make with the "cutting off the arm" thing, is that when you focus on losing "scale weight" with today's "I want it yesterday" attitude. So when you focus on losing as much scale weight as possible in the shortest amount of time, you almost always lose things you need to be strong healthy, & energetic. Things like muscle, anabolic hormones like growth hormone, testosterone, water in the muscle, glucose & glycogen (the fuel your body uses to function) and the list goes on and on.

You also throw your body into a hormonal and enzymatic roller coaster. Your starvation hormone "leptin" starts to plummet, sending a message to your body that is not good. I could go on, and on about how difficult it is going to be for anyone and everyone to "push through" by focusing on quick fix mentality of "losing weight" versus "losing fat".

Now, you have to understand that my strategies are for people who want to peak their fitness, health, energy, & vitality through focusing on the "Three Pillars of Health" while utilizing the most effective, safe (you can't exercise if you are injured) & time efficient exercise systems available. If someone loves to run marathons, then by all means, run marathons.

But in my 7 years of being a full time fitness professional, I have never met a person who was running marathons because of the love for it. They were running them with the hopes of losing fat off their waistline & to improve their health.

Anyone can peak their physical condition with 4-6 hours of exercise per week. To do so you must follow a proven system that focus's on the "Three Pillars of Health";
I. The Foods That You Eat
II. The Exercise That You Get
III. The Thoughts That You Think (relating to healthy lifestyle choices, recovery, & stress reduction)
I believe that there is a time and a place for slow go cardio. But even in those instances, I believe power-walking is better because it puts more of the stress in the muscles than in the joints, ligaments, & tendons. In most instances power walking elevates the heart rate higher than jogging; since one uses more muscles with a power walk stride than a jogging stride.

Advantages of low intensity cardio;
o Good for beginners to develop a base
o Good for injured & rehab
o Good for recovery from intense training or over training
o Good for stress reduction, & decluttering the mind
o Easy to do with little training or coaching
Advantages of Interval Cardio
o Time efficient (two or three 45 minute sessions per week is all that is needed)
o Makes heart & lunges bigger & more powerful
o Less risk of heart attach & heart disease
o Builds functional & real strength that allow you to be powerful in real world situations
o Changes the way your body stores food
o Burns more fat
o Is interactive and not boring (time goes by faster)
o Allows us to live longer

When you do "Interval Cardio", your heart & lunges get bigger, & stronger. Your heart grows more stroke volume (how much blood it pumps out each stroke) by training it with interval cardio.

You see your heart & lunges are muscles. Albeit, designed slightly different with more red (slow twitch fibers) for obvious reasons. They have to work constantly.

What would happen to your bicep's muscle if you curled a 5 pound weight, 1,000 repetitions, for 5 sets every day? It would atrophy and get smaller. You see the body is very smart, and it will lose what it does not use. The bigger more powerful muscle fibers are not needed to move the 5lb. weight and the body realizes that it is inefficient (a waist of energy) to have the extra muscle around. So to be more efficient, it will lose the fibers of muscle.

Well the exact same goes for your heart and lunges. Do low intensity cardio and your heart and lunges will get smaller. I know it goes against common logic, but it is true. For aging gracefully and living strong and long, the last thing we want is a smaller heart and lunges. In fact, holding on to your lung volume as you age is one of the most important things that you can do to age gracefully.

The reason why a sprinter has a big barrel chest is because his lungs are very big, because he sprints (short burst of interval cardio). Look at a marathon runner, his chest is small and concave because his lungs are much smaller.

There have been a few scientific studies that have proven the above info. Dr. Al Sears from Florida is a good source of information on this topic for you analytical types (highly intelligent folks who have to figure everything out). But for me, common sense tells me that there is a massive difference between the physique of a marathon runner and a sprinter. I want to look like a sprinter, so I am going to train like a sprinter. For Pete's sake, the very first marathon runner, Pheidippides (a messenger) fell dead running from Marathon to Athens in 490 B.C. That's all I have to say about that.

I personally was so impressed by Dr. Sears information that I flew down to Florida to visit him and get to know him. He is one of the frontiers in realizing & studying the benefits of interval cardio systems. His personal system is called PACE. I believe that he is one of the leading sources of information on holistic and anti-aging information. To get more info on him and his cutting edge techniques go to www.AlSearsmd.com.
There are several ways to perform interval cardio. I find 90 second intervals on the treadmill to be the safest, and effective.

1. Treadmill
2. Bike (stationary)
3. Sprints outside
4. Rower
5. Body weight exercises
6. Kettle Bell swings
7. Power-walking
8. Swimming
If you would like more information on interval training or better yet a precise, personalized plan of action get a hold of me or my head trainer Cordell Lewis at cordell@fatlosslifestyle.com

Darin Steen, the "Trainers Trainer" is America's Top Fat loss, Healthy Lifestyle Coach. A best selling Author, drug-free for life professional Bodybuilder, Personal trainer, Motivational Speaker, and family man, he is an expert on fat loss, fitness, gaining muscle, and aging gracefully. His goal in life is to help 2 million people realize a higher quality life through making healthier FATLOSS LIFESTYLE choices by leading by example.
Learn cutting edge fat loss / fitness strategies & get your free "Fat loss 12 Week E-course" OPERATION BURN FAT FAST at http://www.fatlosslifestyle.com

To learn how & why you should perform "Interval Cardiovascular" exercise to not only lose fat faster, but to build a strong heart & lunges go to http://www.IntervalCardio.com

Media Requests: Darin Steen is a dynamic, high energy television and radio guest available for interviews and corporate speaking engagements.

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