Cardio workouts can be any exercise that raises and maintains your heart rate.
Any of the following activities may be included in your cardio program:
Running / treadmill
Fitness / power walking
Stepping machine / stair climber
Cycling / stationary bicycle
Swimming
Aerobic classes/aqua aerobics/step aerobics
Climbing machine
Elliptical training machine
Rowing / rowing machine
The choice depends on your personal preference, and the equipment and time
available to you.
It's important to plan your workouts around activities that you enjoy, and also to vary the exercise mode as far as possible. If you dislike running, choose activities that you like better. The more enthusiastic you are about an activity, the more likely you are to work hard and keep it up. In fact, frequently changing the mode of cardio may produce better results
than simply increasing the duration
of time you spend doing it as your body becomes more efficient in performing a movement
over time, using less energy.
For example, perform your cardio training
on a stationary bike on one day, a stepping machine on second and a rowing machine on third day.
Fat Burning Cardio Workout Benefits:
Reduces body fat and maintains a low body fat percentage.
Increases the body's fat-burning capacity during exercise and rest.
Improves body composition.
Increases the metabolic rate.
Reduces stress and anxiety.
Improves self-esteem.
Reduces the risk of heart disease.
Boosts the immune system.
For more info, download Fat Burning, a free ebook.
Regular cardio training enhances the body's ability to burn fat for energy both at rest and during activity.
Not only do you burn extra fat calories during aerobic exercise, but regular training has a long-term effect on your body's metabolism. For example, regular cardio training increases the body's production of the enzyme lipoprotein lipase, which breaks down fat into its component fatty acids. These fatty acids are released into the bloodstream and transported to other tissues such as muscle where they are taken up by the cells, transferred into the mitochondria and broken down to release energy.
Thus, cardio training increases the body's ability to break down fat. The more aerobically fit you are, the greater the percentage of fat you burn at any given exercise intensity. Just as you can train your muscles to become stronger and bigger, so you can train your aerobic system to burn fat more efficiently. Including aerobic training in your strength-training program will therefore help you to achieve and maintain a lower body fat percentage and better muscle definition.
However, the benefits of high-intensity training don't end with your workout. Following exercise, metabolic rate remains elevated above resting levels for some time as your body replenishes its energy systems. Also, high intensity cardio can lead to a significant increase in the resting metabolic rate (RMR), when performed at least three times a week. That means you continue burning more calories throughout the day, even when you are at rest.
Fit Kit - Currently there are 9 circuits built in the Fit Kit, which vary in difficulty from light workouts to challenging circuits. There are also 23 different exercises included in the software, each with detailed instructions on how to go about performing the exercise.
