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Melt Away Pounds: 15-minute Boot Camp Workout

This 15 minute boot camp workout that will blast fat and tone your whole body. These exercises are meant to be done consecutively for a maximum calorie burn and results.

Watch the video and you will get a great 15-minute work out!

 

How to Get the Best Fat Loss Benefits From Cardio Training

Most of us know that cardio training is a great fat loss activity and it is probably the second most popular way to lose weight, right behind diet. It also goes without saying that it is beneficial for the cardiovascular system, contributing to an overall healthier body. If the benefits of aerobic training are appealing to you here are some recommendations to get the most out of your workout.

It is generally recommended that you start out slow with a goal of exercising three days a week for at least thirty minutes each time. As you get stronger and in better shape this can be upgraded to five times a week upwards of 45 minutes or more per session. It is better to work your way up to longer and more sustained workouts over time. Over doing it when starting out is one of the reasons many people fail to stay motivated when undertaking a cardio exercise routine.

It is also important that as you increase your fitness level that your training intensity increase as well. By varying your workouts and exercises you will see greater weight loss over a shorter amount of time and you'll keep your routine from getting stale. You can also do this with individual exercises by varying the intensity level during the workout. For instance, if you are jogging you can push yourself by increasing your pace for several minutes before returning to your normal pace.

Here are several things to remember about when to do your aerobic workouts. Try to avoid doing any type of exercise at least 2 hours before you normally go to bed. It will raise your energy levels and make it hard to get to sleep.

If you need a snack before your workout try to eat 30 minutes before the beginning of your workout. Avoid working out after eating a large meal as this will make your workout much less effective. A small, high carbohydrate snack will help fuel the intensity you need to lose that fat.

There is no time like the present to start your fat loss cardio program so head on out the door and go for a walk, or take a bike ride around the neighborhood. Build up your stamina and before long you'll be pushing your body harder as the fat begins to melt away. Stay consistent with your fat loss goals and stick to your training routine for a healthier and trimmer you.

For more information about fat loss cardio routines that keep you motivated to meet your weight loss goals please click here . Article Source: http://EzineArticles.com/?expert=Andrew_Bicknell

Aerobic Exercise - A Vital Part of a Strength Training Program

The term aerobics means "with oxygen". While performing aerobic exercises your heart, lungs, and blood vessels respond to your physical activity by increasing the oxygen available to your muscles. These exercises must use large muscle groups, and the activity must be sustained for a period of time.

-Strengthens heart so it can pump more oxygen-rich blood to your tissues with every beat.
-Improves fitness. As you develop your aerobic stamina you can increase your intensity and duration. And recovery time decreases.
-Reduces the risk of certain cancers.
-Increases your resistance to fatigue.
-Improves your mood and reduces depression and anxiety.
-Improves the quality of your sleep.
-Increases good (HDL) cholesterol.
-Helps control and reduce body fat.

Heart rates and target zones for aerobic exercise

For general guidelines used in determining your maximum heart rate and target heart rate ranges, refer to the chart below.

Age....Max.heart rate(beats/minute)...Target range(beats/minute)

20-24________________200______________120-150

25-29________________195______________117-146

30-34________________190______________114-142

35-39________________185______________111-139

40-44________________180______________108-135

45-49________________174______________105-131

50-54________________170______________102-127

55-59________________165______________ 99-123

60-64________________160_______________96-120

65-69________________155_______________93-116

70 and older___________150_______________90-113

Aerobics can stand on its own or be part of a strength training program which incudes body exercises, flexibility exercises, and weight training. There are many exercises you can do without going to the gym and without weights. You can use your own body weight as the resistance and get a great workout in the process. Aerobics and body weight exercises can also supplement a weight training program.

Here are some tips that go for body weight exercises as well as exercises using weighted resistance. Before you move on to using weights in your strength training be sure you are aware of these tips.

1. Before any high intensity training, do a low intensity warm up for 5 minutes that makes you sweat. Before lifting weights do a warm up lift for 1-3 sets

2. Don't throw your body around. Don't let momentum control the movement. You should be able to pause at any spot in the motion and prove control.

3. Concentrate on what you are doing at the moment. Don't have conversation during a set. Losing focus leads to lack of form, which can lead to injury.

4. Learn and practice proper form for a few weeks before adding resistance. Increase weight and intensity in small, gradual steps. Never more directly into intensive training on an exercise you are not familiar with.

5. Do not hold your breath. Especially during very hard workouts. If you were using weights and passed out you could be severely injured. Always breath out during the most challenging phase of the work out. Breath through your nose and mouth.

6. Never continue an exercise if you experience pain. Pain is not the same thing as muscular discomfort. The motto "no pain - no gain" has done a great deal of damage to athletes. Usually poor form is responsible for the pain. Learn, and fix the problem.

If you would like to get more information about starting an aerobics program or adding it to your strength training workout you might get some useful information from this website: http://www.strength-training-coach.com Joe Ross Article Source: http://EzineArticles.com/?expert=Joseph_Ross