First of all let’s look at the how these workouts are done and then know which one burns fat more.

It is necessary to know that high intensity cardio workout is not meant for people who are just beginning (people doing cardio workouts for the first time). This kind of workout is to be embarked by people who have been doing cardio workouts for some time. Just like every other workout routine, you are to start with a short period of warm-up. After that you go into the main workout session. This high intensity cardio workout as its name is involves following high intensity routines. In these high intensity routines, a lot of energy is spent within a short period of starting it. Again, if you are a beginner do not jump into the high intensity cardio workout.

Low cardio- this is mainly for people beginning cardio workouts, but any other person can do it. This involves doing exercises or cardio workout routines at low intensities. Also, like high cardio and other workout routines, a short period of exercise should not be left out.

Scientists have done research and said that doing low cardio workouts burn a lot of fat. The point is that both low and high cardio workouts burn a lot of energy, but when you do high cardio workouts, lots of calories are burnt and also at faster rate. Therefore, both workout routines burn a lot of fat. Depending on how far you want to go, you can start from the low cardio and progress to the high cardio.

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Cardiovascular exercise is important for weight loss. It is about getting the heart rate higher so that it can pump blood faster into the heart which will result in hard breathing and eventually burn more calories. A cardio workout helps to get the body moving and in turn burns fat. Experts suggest that every adult should get about 30-40 minutes of cardio workout at least five times a week, if not more.

Before starting any cardio program, we need to consult a doctor who can evaluate our current health condition and can advice. There are many cardio exercises which we can do at home with little or no equipment at all. The most important benefit of doing cardio exercise is that we can burn a lot of calories when compared to other exercises.

Do not eat anything before walking otherwise it will create problems in the body.

We should alternate between high-impact and low-impact cardio exercises like running and walking. The second part of cardio workout should include some stretching exercise to increase flexibility.

Running is an excellent calorie burner. Human body is naturally designed to walk and run. Cardio workout is the healthiest and the most effective way to shed those unwanted fat. Exercise is important to keep the body in good shape and maintain the weight. The best workout for weight loss is any exercise that we can do on a regular basis. While choosing an exercise for weight loss ensure it is a good mix of both types.  If you want to challenge yourself even more than you want to try Interval training.

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How many times have you felt bored when exercising on a treadmill? Doing the same activity over a prolonged time can lead to boredom and might make you quit exercise altogether. Sometimes we get attached to workouts and feel afraid that something new will not help burn calories. But even if that is true it is worth to try something new.

Get Outside: The Gym might start to get boring, so try doing exercises outdoors.

Try Something New: Try to challenge yourself to something which you have never tried before. Try the TRX Suspension Trainer

Do a Rotation: Once a week try a different cardio machine in the gym for a little cardio medley.

Take a class: Join a group fitness class, stick to a schedule and try to be in a different class every month to make it more interesting.

Add Intensity: Try to add high intensity workouts or try to shorten the usual workout and work harder. Changing the duration and intensity makes you feel fresh. Watch videos and enact those workouts at home. Choose something which you have always wanted to try.

Make Your Own Workout: If you feel bored doing the same thing, then pump up some music and do your own things like dance, plyometrics,or  Interval training.  Just stay acitve! By following this, you can get rid of boredom from exercise routine.

Remember changing up your routine will not only get you excited about working out again, it can help you see a boost in results too.

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If you have experienced it before then you know you do not want to experience it ever again. It usually hits us in the middle of a long run or jug, or in the middle of a sporting event or swimming.  CRAMPS!!  They are a huge discomfort, especially when you are trying to push yourself to the next level.  I know a lot of people who get cramps quite often when they are running.  They always want to know ways to avoid getting cramps in the middle of a workout.  So here are some tips for you to prevent cramps in running, or any workout you are doing.

1. Never Run on a Full Stomach – You need to avoid drinking lots of water or eating 2-4 hours before a workouts.  It is okay to eat something small a couple hours before your workout, but that is it.  It is best to take sips (a couple drinks) of water before your workout, and during your workout to keep you hydrated, but wait to fully hydrate yourself after your workout is over.  It is important to take sips of water or Gatorade during your workout to avoid dehydration, which can cause cramps.
2. Breath Deeply and Slower Your Pace – Using a deep breathing technique will help you reduce the pain, and slowing your pace down will also help you to recover.
3. Stretching – Do a warm-up for about 3 minutes, then go into some stretching before your big workout.  A stretch that will help you is the side torso twists, it really helps to stretch that area where most people get cramps.  Also make sure to do some exercises and stretches.

If you follow these steps, there should be no reason why you should get cramps anymore.  Have a fun time working out!!

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We all know that working out is incredible for your body, but when does working out become dangerous for your body. This might come as a shock to the average person, but there are some people out there who actually over work their bodies. How do you know that you are one of these people? Well read on to find out.

Besides people who are ignorant with their workouts and do the same routine everyday, people who over-exercise are often people who have in addiction to exercising. They are never satisfied with their bodies, and they are constantly at the gym working out the major areas of their bodies. These people workout everyday, never giving their body anytime to rest. Some of them do cardio everyday, and some of these people do weightlifting everyday. The reason why this is dangerous for their bodies is because they are not allowing their muscles to re-cooperate from the previous workout. Over time obsessive exercising can actually cause your muscles not to grow…I repeat..NOT to grow, over-exercising will also make it easier for you to get injured.

The Importance of Rest

Resting your body between works is key to your success. It is recommend to at least workout 3 times a week, but you can workout 5-6 times a week and be golden. Just because you are working everyday does not mean your are over-exercising. You need to switch up your routine, even if you are lifting weights you should not do upper-body workouts constantly. Every other day you should be working out a different part of your body. For example, Upper Back, Biceps and Abs on Monday…Cardio on Tuesday…Chest, Shoulders and Abs on Wednesday…Interval Training on Thursday…Lower back, Legs and Abs on Friday. Really, it is just important that you do not repeat your workouts in consecutive days. Allowing rest for your muscles will help them grow and stay healthy. Make sure to add some stretching into your workouts too, so you do not become a stiff board. The more muscle you have the more your muscles want to tighten up, so make sure to add some great stretches in your routine to stay flexible.

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I was talking to my sister the other day, and she said that she wanted to become a Zumba Instructor.  So I thought I would research it and also let you know how to become a Zumba instructor. There are a few things you got to know first, before you decided to go any further with your aspirations.  The First step is to find out if there is any Zumba Academies close to you, so you can go to the classes.  You need to go to www.Zumba.com and sign up, and then pay a registration fee which will be anywhere between $225.00 – $285.00.

You will also need to pick which course you want to take.  Here is a list of all the courses and there requirements.

• Zumba Basic – The is the foundation of Zumba, you will learn the formula on how Zumba works and you will learn the four basic rhythms to Zumba (merengue, salsa, cumbia, reggaeton).  Zumba Basic will help you put together a routine to a song and also help you choreograph your first class.  Tools and resources will be provided in the class. Prerequisite: None.
• Zumba Basic 2 – There will be four more rhythms to learn in this course (belly dance, flamenco, tango, samba).  You will continue to learn how to put the Zumba formula in to these routines, so you can be successful. You will also learn advanced techniques, and learn them from some of the best Zumba instructors out there. This will be a time to enhance your profession and skills.  Prerequisite: Must be a current Zumba Instructor (50% off for ZIN Members).
• Zumba Gold – The Gold Course is for those who wish to teach the general adult population or the true beginners, or people who are out of shape.  In this course you will learn to teach the anatomical, physiological, and psychological needs for the general population.  You will be taught a Zumba chair workout in this course too. Zumba Gold specifically teaches you how to teach the active older adult.  Prerequisite: None.
• Zumba Toning – Learn the body-sculpting techniques and how to mix them into your Zumba routines.  Calorie burning and strength training moves will be taught in this class.  This course will introduce weighted maraca toning sticks to help build strength and tone all the target areas.  Prerequisite: Must be a current Zumba Instructor and member of the Zumba Instructor Network (ZIN™). Fitness certification recommended.
• Aqua Zumba – Get in the water and teach Zumba, this is great for all ages.  you will learn effective water-based Zumba workouts that will incorporate the Zumba Philosophies.  Prerequisite: Must be a current Zumba Instructor and member of the Zumba Instructor Network (ZIN™). AEA certification recommended.
• Zumbatomic - If you love teaching kids, then this is the course you are going to want to take.  This course will guide you on how to relate the Zumba workouts and philosophies to children, so they can have fun workout out to the rhythms and beats.  Designed for ages 4-12. Prerequisite: Must be a current Zumba Instructor and member of the Zumba Instructor Network (ZIN™).

So here are your options, make sure you get all the prerequisites out of the way, so you can achieve all your Zumba goals.

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This is a cool little chart that shows the intensity of various activities that you might do away from the gym. This information is sourced from the National Center for Chronic Disease Prevention and Health Promotion.
Less Vigorous,
More time
>Washing and waxing a car for 45-60 minutes
>Playing volleyball for 45 minutes
>Wheeling self in wheelchair for 30-40 minutes
>Walking 1 3/4 miles in 35 minutes (20 min/mile)
>Bicycling 5 miles in 30 minutes
>Raking Leaves for 30 minutes
>Walking 2 miles in 30 minutes (15 min/mile)
>Swimming laps for 20 minutes
>Wheelchair basketball for 20 minutes
>Basketball (playing a game) for 15-20 minutes
>Bicycling 4 miles in 15 minutes
>Running 1 1/2 miles in 15 minutes (10 min/mile)
>Shoveling snow for 15 minutes
>Stairwalking for 15 minutes
More Vigorous,
Less times

A moderate amount of physical activity is roughly equivalent to physical activity that uses about 150 calories of energy per day, or 1,000 calories per week. Some activities can be performed at various intensities; the suggested durations correspond to expected intensity effort.

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If you are looking for a way to really challenge yourself physically and push yourself to the limit, then you will want to incorporate plyotmetrics training in your workout routine.  What is Plyometrics?  Plyometrics is jump training…it is used by professional athletes to gain a competitive edge by gain leg strength that helps speed and vertical jumps.

Do not think because you are not a professional athlete that plyometrics cannot apply to you.  Plyometrics can add that missing element to your workout that can help you shed those unwanted pounds.

Here are some plyometric workouts:

The Box Jump – The box jump is simple.  Place a box against a wall for support; standing on the floor with both feet on the ground, perform a vertical jump up onto the box and then jump immediately back to the ground. Do as many as you can.  You can also try doing different size boxes.  You can try to do this as fast as possible, but make sure you remain in control.

Long Jumps – This is also a very simple, but very affective workout.  Start behind a line; squat down and jump forward as far as you possibly can using a double arm swing. Upon landing, immediately jump forward again.  You may need a lot of room to do this workout. If you are limited on space, you can perform 2 jumps, then turn around and do another 2 jumps.

Barrier Lateral Jumps – Stand with the barrier(something you can jump over, like a stair-stepper or a box) to your side; Jump sideways to opposite side of barrier. Upon landing, immediately jump to other side.

You should really start to see some great results by performing these plyometrics exercises.

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I wrote an article about burpees not to long ago, and it pretty much explains to you… how to perform a burpee.  Now I want to tell you about the benefits of burpees for your body.  This is a workout that is starting to become more and more popular in people’s workout routines and there is a reason why.  Burpees are a calisthenic exercise mostly used by coaches and personal trainers to train their players because burpees are great for your overall fitness, heart, and weight loss.  Burpees are great for developing power and strength, and you will be raising your heart rate at the same time.

More benefits of Burpees:

A Cardio Workout – I have heard of people doing burpees for 20 to 30 minutes, but that is something you will have to work up too.  Burpees are great for getting your heart rate up in a short amount of time, they are explosive and sweat inducing.  Many people try to do burpees as quickly as possible to max their heart rate.  Here is the most common way people do burpees: Perform 20 burpees; take a 20-second break; then do 19 burpees; 20-second break; 18 burpees…continue in descending order until get down to one.

Burns Fat – Burpees are an anaerobic workout that will help you shed off the pounds.  Using your body as resistance is a great way to build lean muscle and burn fat.

Full Body Workout – Burpees are not only great for your heart, but they are also great for your arms, chest, core, legs, but and back muscles.

No Equipment needed – Cheap is best!  A normal burpee does not require any workout equipment, all you need is your body and mental toughness.

Flexibility – This is definitely not the primary reason for burpees, but it does help  your flexibility in you hips, core, legs, and back.

Hope you enjoy your Burpee workout.  Come back to Ask The Fitness Dude for more free personal training advice.

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