Exercise: Spiderman Pushup

Exercise: Spiderman Pushup

Spiderman Pushup:

Start in a pushup position. As you descend bring your left knee to your left elbow then bring straighten your left out as you go back up. Do 8 – 12 then switch to your right side.

Dual-process action of exercise on appetite control

Dual-process action of exercise on appetite control

Dual-process action of exercise on appetite control: increase in orexigenic drive but improvement in meal-induced satiety1,2,3,4

Neil A King, Phillipa P Caudwell, Mark Hopkins, James R Stubbs, Erik Naslund and John E Blundell

1 From the Institute of Health and Biomedical Innovation, Queensland University of Technology, Brisbane, Australia (NAK); the BioPsychology Group, Faculty of Medicine and Health, University of Leeds, Leeds, United Kingdom (PCP and JEB); The Rowett Research Institute, Aberdeen, United Kingdom (JRS); Clinical Sciences, Danderyd Hospital, Karolinska Institute, Karolinska, Sweden (EN); and the Department of Health and Exercise Science, Trinity and All Saints Colleges, Leeds, United Kingdom (MH).
2 Portions of these data were presented at the European Congress on Obesity in Geneva, Switzerland 2008.
3 Supported by the Biotechnology and Biological Sciences Research Council (BBS/B/05079).
4 Address correspondence to NA King, Institute of Health and Biomedical Innovation, Queensland University of Technology, 60 Musk Avenue, Brisbane, Queensland 4059, Australia. E-mail: n.king@qut.edu.au
.
Background: Exercise could contribute to weight loss by altering the sensitivity of the appetite regulatory system.

Objective: The aim of this study was to assess the effects of 12 wk of mandatory exercise on appetite control.

Design: Fifty-eight overweight and obese men and women [mean (±SD) body mass index (in kg/m2) = 31.8 ± 4.5, age = 39.6 ± 9.8 y, and maximal oxygen intake = 29.1 ± 5.7 mL · kg–1 · min–1] completed 12 wk of supervised exercise in the laboratory.

The exercise sessions were designed to expend 2500 kcal/wk. Subjective appetite sensations and the satiating efficiency of a fixed breakfast were compared at baseline (week 0) and at week 12.

An Electronic Appetite Rating System was used to measure subjective appetite sensations immediately before and after the fixed breakfast in the immediate postprandial period and across the whole day.

The satiety quotient of the breakfast was determined by calculating the change in appetite scores relative to the breakfast's energy content.

Results: Despite large variability, there was a significant reduction in mean body weight (3.2 ± 3.6 kg), fat mass (3.2 ± 2.2 kg), and waist circumference (5.0 ± 3.2 cm) after 12 wk.

The analysis showed that a reduction in body weight and body composition was accompanied by an increase in fasting hunger and in average hunger across the day (P <>

Paradoxically, the immediate and delayed satiety quotient of the breakfast also increased significantly (P <>

Conclusions: These data show that the effect of exercise on appetite regulation involves at least 2 processes: an increase in the overall (orexigenic) drive to eat and a concomitant increase in the satiating efficiency of a fixed meal.

Exercise: Intense ab exercise you can do without any equipment

Exercise: Intense ab exercise you can do without any equipment!

Inch Worm

Description:

Here's an intense ab exercise you can do without any equipment.

Assume a position where your feet are on the floor (shoulder width) while your hands are flat on the ground in front of you (also shoulder width).

At the starting position your butt should be high in the air; imagine you're are making an inverted "V" with your body.

Walk your hands out as far as possible, then walk your hands back to the starting position.

Preferably, at the end position, your abs should be two to three inches off the ground and you'll look like a flying superman. You won't feel like superman, though.

This one really hurts!

Omega 3 with moderate exercise boosts weight loss

Omega 3 combined with moderate exercise boosts weight loss

Taking fish oil supplements on a daily basis along with some moderate exercise three times a week can help you lose weight according to the results of a study conducted by The University of South Australia and presented at the ISSFAL (International Society for the Study of Fatty Acids & Lipids) Congress in Cairns, Australia, in 2006.

The intervention study was conducted by PhD student Allison Hill and involved 75 overweight or obese men and women between the ages of 25 and 65 who had risk factors for metabolic syndrome. Metabolic syndrome is a group of symptoms linked to obesity that includes high blood pressure, high levels of triglycerides in the blood and a resistance to insulin or increased levels of insulin, and together these increase the risk of developing heart disease and type two diabetes.

The Study
Those taking part in the study were split into two groups and given either fish oil (containing 2gr of Omega 3 fatty acids in the form of EPA and DHA), or sunflower oil, for a period of twelve weeks. No one participating in the study knew which group they were in. Half of the fish oil group and half of the sunflower oil group were then asked to take moderate exercise by walking or running for 45 minutes three times a week, the other half continued to take either fish oil or sunflower oil but with no exercise.

There was no difference in weight for those taking only fish oil or only sunflower oil, neither was there any difference in the group taking sunflower oil combined with exercise, however, those taking fish oil combined with exercise lost an average of 2 kg (4.5lb) over the course of the trial without making any modifications to their diet at all, they basically continued to eat what they wanted to eat. Furthermore, using Dual Energy X-ray Absoptiometry (DEXA), which is often used to measure body composition as it can differentiate between fat, muscle and bone, showed that those in the fish oil and exercise group, had a significant reduction in body fat.
It is not understood exactly why taking fish oil combined with exercise appears to make a difference to weight loss but a combination of factors is thought to be involved such as helping the blood to flow more efficiently throughout the body and to the muscles, and initiating metabolic changes involving the enzymes responsible for transporting the fat required by the body for energy.

Eicosapentaenoic acid
The Omega 3 fatty acid EPA (Eicosapentaenoic acid) in particular has hit the headlines many times in recent years due to its reported ability to combat inflammation in the body and for the profound effect it can have on mood, mental function and behaviour. Consequently, it has been cited as being beneficial for everything from heart disease, arthritis, asthma, and allergies to anxiety, depression, ADHD, and Alzheimer's disease, to mention but a few. It seems there is hardly an area of health where EPA does not show some benefit, indicating the importance of having enough of this Omega 3 fatty acid in our daily diet.

How important is Omega 3?
Everyone knows that excess weight and obesity can lead to health problems and most of us already know that Omega 3 is good for health, but how many of us understand just how important the Omega 3 fatty acids actually are? The truth is, most of us don't get anywhere near enough EPA in our diet to make a difference to our health and nutritionists believe that the reason we are seeing a rise in health problems like heart disease, arthritis, depression, skin problems and even excess weight, is because over the past few decades we have drastically reduced our consumption of fish sources of Omega 3 and yet at the same time we have massively increased our intake of the pro-inflammatory Omega 6 fatty acids. Omega 6 is abundant in our diets, it can be found in vegetable oils, processed foods, and meat and dairy products, whereas EPA can only be found in any real quantities in oily fish and fish oil.
The indication that fish oil and moderate exercise can result in weight loss without altering the diet in any way is good news in itself, particularly for those who are struggling to lose weight, however, the most exciting prospect is that even better results might be obtained by controlling the diet and participating in more vigorous exercise.

Conclusion
There is no substitute for a healthy diet as part of any weight loss plan and anyone can achieve weight loss by restricting calories and increasing the amount of exercise they do provided they are burning off more energy than they are taking in. The evidence would seem to suggest that fish oil can help this process along so not only do you lose weight; you can boost your health and your mood at the same time.

The Best Exercise for a Thighter Sexier Butt and Thighs

The Best Exercise for a Tighter Sexier Butt and Thighs

The answer to your quest for the best buttocks exercise is not in some fancy machine or butt blaster. In fact, most of your best butt exercises are simply done with bodyweight or free weights. I'll cover one of the most effective exercises for tightening the old buttocks in this article.

It's called the single-legged Squat. It's a great exercise for firming both the buttocks and the back of the thighs. Also, because this is a single-legged exercise, it really helps strengthen your ankles and other stabilizer muscles throughout your legs.

Once you get this down and practice this killer butt and thigh exercise regularly, you'll be well on your way to showing off a tighter, sexier butt!

Single leg squat exercises

Muscles involved: gluteus, hamstrings, quadriceps and core (back and stomach muscles).

Joint motion: hip extension, knee extension.

Sports applicability: All sports, particularly running.

Conditioning benefits

General.

The single leg squat makes a useful alternative to the barbell squat. Indeed, it could be argued that the emphasis between the two exercises should be the other way round, with the barbell squat being a great alternative to the single leg squat. Even without added weight, the exercise develops real strength. And if weight is added, because this does not have to be supported through the back, there is little danger of back injury (see variation, below)

Sport specific.

This is one of the most effective sport specific resistance conditioning exercises available. Most sport skills are performed with an alternate/independent leg action – running being the obvious example – and the single leg squat develops this independent strength. This will:

* Permit the development of more symmetrical leg strength;

* Integrate the core (abdominal and back muscles) into the movement in a way that is highly complimentary to sport performance. During the execution of many sport skills (as with the single leg squat) the core muscles act to ‘brace’ performers to hold them firm, allowing for the optimum expression of power without wasteful lateral movements;

* Develop balance (because the movement is performed from one leg)

Start position

• Stand straight, with your body weight supported on your right foot, which should be flat on the floor. Tuck your left heel up behind you, with your lower leg roughly parallel to the ground and your left knee aligned with the right. Balance;



• Look straight ahead and don’t arch or curve your back but maintain neutral spine position;



• Keep arms by your sides.

Action

• Flex your knees and hips to ‘drop’ your butt towards the floor. Keep your chest lifted;



• Lower to the point where it becomes difficult to maintain your balance, pause and flex your knees and hips to return to the start position. Make sure you do this in a controlled fashion;



• To prevent knee injury:

* Ensure that your knee hinges in a straight line, with lateral movement kept to a minimum;

* Make sure your knee does not travel beyond your toes when lowering and rising;

* Don’t lock your knee out – ie completely straighten it – at the top of the movement.

Training tips

To aid balance you may ‘dab’ the floor with your unsupported foot. Fixing your gaze straight ahead and really focusing on the dynamics of the exercise will serve a similar purpose. Start with 3 x 10 reps, to a one-up, two-down count, with a one-minute recovery between sets. Once you can perform this number of reps with little wobbling from either leg, you are ready to progress to the following exercise variation.

Variation

Single leg squat with hold. Assume the same starting position as above, but this time lower only to a three quarter squat position (with your upper thigh at an angle of about 45° to the ground). Hold your balance for 10 seconds and then push back up to the starting position. The interim (hopefully!) static position will really focus your mind and muscles on stabilisation, and this will strengthen your muscles and joints in a way that will help to prevent sports injuries as well as improve performance. Perform three sets of 10 reps on each leg, alternating between right and left leg. Once you can perform these two single leg squat exercises with ease, you can add to their difficulty in numerous ways. For example, you could hold a medicine ball on your chest, or over your head, or hold dumbbells by your sides while performing the exercises.

Interval Training: Fast Fat Loss!

Interval Training: Fast Fat Loss!

Lack of time and lack of results are two reasons people give for not exercising.

Interval training is a great solution to these two common problems!

Interval training involves short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity.

Interval training can help you avoid injury that often accompanies non-stop, repetitive activity. It also provides you the opportunity to increase your intensity without burning yourself out in a matter of minutes.

Interval training should be based on the needs and perceptions of the participant. In other words, how you feel determines the length and speed of each interval.
The advantages of interval training are many. It utilizes the body’s two energy production systems: the aerobic and the anaerobic.

The aerobic system is the one that allows you to walk or run for several miles. It uses oxygen to convert carbohydrates from various sources throughout the body into energy.

The anaerobic system, on the other hand, draws energy from carbohydrates (in the form of glycogen) stored in muscles for short bursts of activity such as sprinting, jumping, or lifting heavy objects.

This system does not require oxygen, nor does it provide enough energy for more than the most brief of activities. And its byproduct, lactic acid, is responsible for that achy, burning sensation in your muscles that you feel after, say, running up several flights of stairs.

Interval training allows you to enjoy the benefits of anaerobic activities without having to endure those burning muscles.

In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout.

The intensity of each interval is up to how you feel and what you are trying to achieve. The same is true for the length of time of each interval. For example, if your habit is to walk 2 miles per day in 30 minutes, you can easily increase the intensity of your walk (as well as its calorie-burning potential) by picking up the pace every few minutes and then returning to your usual speed.

When you first start interval training, each interval can be a negotiation with yourself depending on how strong or energetic you happen to feel during that particular workout.

Don’t forget the endorphins kick in at about 5 minutes into your workout, so how you feel when you start may be different once the endorphins kick in!

Interval training also helps break up the boredom that often comes with doing the same thing day after day.

Be sure to consider these four variables when designing an interval training program:

1. Intensity (speed) of work interval

2. Duration (distance or time) of work interval

3. Duration of rest or recovery interval

4. Number of repetitions of each interval

When you first begin interval training you may only be able to do ONE interval throughout your entire thirty minute workout. That’s ok, we will work up to more.

Interval training is proven to work. Most important it does increase calorie-burning potential.

Abs Routine: The Fantastic Three

Abs Routine: The Fantastic Three

You need to know three aspects that make your abs visible.

These three significant aspects will cause the coveted six pack condition.

#1 Fat Loss -- reveal your abs

#2 Build your ab muscles -- like biceps you build peaks to your six packs.

#3 Ab muscle tone -- the degree of involuntary flex of your abs when at rest.

Any of the above aspects when pursued vigorously will create a washboard waist. Now if you combine all three to a moderate level you will have outstanding abs.

Let us look at real life examples.

To illustrate fat loss, we can look at dancers, long distance runners, or fast growing teens. Each of these examples in many cases are extremely thin with body fat percentages around 2 or 3 percent.

To illustrate developed ab muscle we can look at heavily muscled body builders, strong men or power lifters. These athletes have built tremendously muscled abs with high peaks. Most of the above have considerable body fat when compared to the first group. They may have broad waists but when they flex for a pose or for a lift, magically the abs pop out! Even the smoothest body builder with no sign of ab separation can make them appear with a flex. Now pumping iron for 10 years and gaining 50 or 100 lbs. of muscle as many of these athletes have done is impractical for most.

To illustrate ab muscle tone we can look at athletes, gymnasts, martial arts, and boxers. These athletes spent countless hours flexing their abs with medicine ball work and absorbing punches. That muscle tone acts like a shield of armor for a fighter in the match. Have you ever watched a non title fight particularly in the heavier divisions. Many of these boxers may seem smooth and some are down right fat. Although this may be the case you can almost always see two or four blocks of abs.

This tone or partially flexed condition is a result of many hours of work. It is not uncommon for fighters to sequester themselves for months to train away from home and family.

So there we have the examples of three extremes. How do us regular people adopt these three aspects of ab development?

A moderate program of fat loss coupled with ab development and tone will yield fabulous results.

Here is the Fantastic Three program in capsule form:

Fat loss

3 mornings a week on an empty stomach except for a glass of water and a cup of coffee, do three 5 minute rounds of sprinting.

Between the 5 minute rounds stretch your calves and rotate your feet.

After sprinting put on a dry shirt and take a 20 minute walk.

After that its your six minute ab routine, half undressed and heading for the shower.

Fat loss analysis of above protocol:

#1 Highest fat burning in morning after eight hour fast.

#2 Water prevents dehydration and coffee aids in fat burning as well as acting as a stimulant for intense workout.

#3 Short intense aerobics followed by longer less intense aerobics promotes fat loss without losing muscle.

Ab Development:

Vacuum exercise performed in front of a mirror. It is three sets of vacuum exercise followed by three sets of squeeze exercise. Squeeze and vacuum and concentrate on your abs.

Ab Development, analysis of above protocol:

#1 Performing ab exercises that limit you rep range to under ten promotes muscle growth , more pronounced peaks and valleys.

#2 Flexing and visual feedback from mirror guarantee total ab involvement.

#3 Slowly squeezing your abs causes greater growth stimulation.

Muscle tone

During the 3 days of ab work and aerobics incorporate 3 forty five seconds of ab flexing in front of a mirror. These are done afternoon, evening or just before bed. The 45 second ab flexing looks like a posing routine for abs. Looking in the mirror as flex and try to show as much separation in your abs by twisting and flexing hard.

Ab Muscle tone, analysis of above protocol:

#1 Twice a day ab training is most effective for growth and recovery.

#2 Teaching your ab muscles to flex for 45 seconds develops the abs automatic responses to other body moves.

#3 Three 45 second intense ab squeezes stimulate and develop more ab muscle tone then 100 crunches.

There you have it. Efficient targeted routine to show off your abs.

How to Build Muscle and Burn Fat at the same time!

How to Build Muscle and Burn Fat at the same time!

Want to gain muscle, lose fat and get ripped? But don't know how to do it? Well, by the time you've read this article, you'll know how to get the most out of your training in a fraction of the time.

Now how do you cut fat and build muscle simultaneously?
Cutting your body fat requires you to reduce calories, especially starchy carbs along with fat, below maintenance levels.
Building muscle on the other hand you will need to consume an abundance of protein, complex carbs and body friendly fats above maintenance levels.
To add to the conflict, fat burning is best done by aerobics while muscle building requires resistance training.

Understand that it takes both a good workout, and a precise diet plan to achieve this goal of getting a ripped body real fast.
And you have to do it in a specific way.
Here's the scoop.

What has really worked is this 21-day routine. You will be 2 opposite people for 3 weeks. At the beginning of every week for 3 days you will train and eat for fat burning (lean & mean). Then for the next 3 days you will train and eat for muscle building.

The diets:

Lean & Mean – 1st (3 days of week)

- 5 to 6 evenly portioned meals
- Abundance of protein from eggs, skinless chicken & fish
- Abundance of fibrous carbohydrates from raw or steamed vegetables like broccoli, cauliflower, green beans, spinach, carrots, lettuce
- No starchy carbohydrates - avoid pasta, potatoes, bread, cereal, rice, sweet potatoes, etc.
- No simple carbohydrates - avoid fruit, pop, pastry, candy, etc.
- Drink mainly water/1 gallon per day

Full & Happy— 2nd (3 days of week)

- 5 to 6 evenly portioned meals.
- Abundance of protein from eggs, skinless chicken, fish, lean red meat.
- Abundance of complex carbohydrates equally balanced between your fibrous carbohydrates (vegetables) and your starchy carbohydrates (cereal, rice, pasta, etc.)
- You may add simple carbohydrates in the form of fresh fruit if you split your carb intake into 3 equal portions (fruit, vegetables, starches).
- Drink mainly water/1 gallon per day.

What will this diet do? In very simple terms in the 1st 3 days you will be carbohydrate depleting through diet and aerobics. This combo kicks your fat burning into high gear! The 2nd 3 days you will be carb loading your muscles through diet and resistance training. Your muscles are primed for super compensation of carbohydrates and other nutrients promoting muscle growth.

Day #7 is an off day for rest and a favorite unauthorized food!

The routines:

Lean & Mean – 1st (3 days of week)

Aerobics: In the morning on an empty stomach perform some high intensity aerobics followed by some low intensity aerobics, e.g. 2 to 3 minutes warm-up-sprints or skipping. 10 to 15 minutes high intensity aerobics, 100 yard dash, walk back to start then repeat—all out effort or 3 timed rounds of skipping, 1 minute rest followed immediately by a 20 to 30 minute jog/walk. Drink plenty of water.
Eat an hour after the end of aerobic session.

Full Happy – 2nd ( 3 days of week)

Resistance training: Divide your workouts into 3 days. In each day perform 1 heavy basic compound exercise followed immediately by a moderate weight compound exercise followed immediately by a relatively light isolation exercise. Do not rest between the 3 different exercises. Only rest at the end of the 3 and that only enough to catch your breath then repeat. Do this as often as you can in 30 minutes.
Immediately after the workout consume a carb and high protein drink. Then 20 minutes after that consume your 1st meal.

For decades body builders have divided their efforts into bulking up for muscle and then dieting down to lose excess fat. This has produced some outstanding bodies but it has done so at the expense of health. They focused on one element of bodybuilding at a time for months.

A healthier approach is a shorter cycle of 3 weeks. In each of the 3 weeks you have a micro cycle of fat loss followed by a micro cycle of muscle building.
Typically look for 5 to 6 lbs. of fat loss and 2 to 3 lbs. of muscle gain.
Look in the mirror to judge your progress and adjust your diet and exercise intensity accordingly.

So there you go. You now have the top key secrets to getting a ripped body fast.
And as a bonus, you'll actually become healthier, and feel even more energized at the same time. So go for it!

Isometrics: The Secret to Transform your Body 2

Isometrics: The Secret to Transform your Body 2

Here are some isometrics that you can do anywhere, anytime.

1- Begin by holding each contraction for five seconds. Two sets of 10 repetitions is a good start. You can work up to 10 and then 15 seconds per contraction and then three or more sets.

Read on and discover how you can tune into Isometrics.

2- Stand in a doorway , hold your hands at thigh level , and then press the backs of your hands outward against the door jambs. Hold sub-maximal force for 8 seconds and repeat. This works the deltoids and suprapinatus.

3- Stand in a doorway, raise your right arm above your head, and push your arm against the door frame. Change sides. This works the pectorals, obliques, and arms.

4- Stand in a doorway, bend your elbows, and press the palms of your hands-at chest level – outward against the door jambs. This works the pectorals and biceps.

5- Stand facing a wall about two feet away from it. Raise your hands to shoulder level and place your palms against the wall. Contract your abdominal muscles, straighten your elbows, put your body weight toward the wall, and push against it. This works your arms and shoulders

Remember, as long as you're flexing or applying force against something, you're engaged in an isometric exercise.

Isometrics: The Secret to totally Transform your Body

Isometrics: The Secret to totally Transform your Body

It is a series of static (or at an advanced level “dynamic”) contractions that stimulate the development of lean muscle tissue. This means you burn more calories, blowtorch fat, build a firm athletic physique and develop incredible strength.

With Isometrics you can use the bodies own resistance, or you can use external tools like towels, door frames, weights and more.

Depending on the particular exercise, you contract the various muscles involved and hold them at a specific level of tension for a short period of time, (in fact as little as 10 SECONDS!) Coupled with this are special breathing routines.

Isometric Exercises can be divided into three main categories:

1-Muscle Control

2-Bodyweight

3-Weight Lifting

Muscle Control was the method used primarily by the old time physical culturists like Maxick and Maxalding as well as the late Great Charles Atlas. Muscle control was based on Isometrics without the aid of weights. They focused on the voluntary contraction of a specific muscle.

And they did it like this:

Select a muscle. Let’s say the Biceps at the front of the arm.

Isometric Bicep Contraction

-Bend you arm at the elbow at a forty five degree angle.

-From the shoulder to the elbow your arm should be straight along the side of your body.

-Imagine you are holding a large weight in your hand

-Now with you arm flexed tense your bicep as hard as you can – WITHOUT MOVING YOU ARM!

-You’ll feel the blood rushing to the muscle and feel it getting warm and tired.

-You’ve just completed an isometric exercise!

Let’s work a larger muscle!
How about the Quadriceps, the large muscles on the front of your legs.

Isometric Quadriceps Contraction

-Stand tall and straight

-Place one foot slightly forward

-Point the foot, neither pressing on the ground, nor pulling upwards

-Slowly tense the legs until the muscles are standing out in high relief.

-Slowly relax the muscles and repeat on the opposite leg.

Feel the blood rush and the deep sense of relaxation that accompanies each contraction and relaxation?

It’s like stretching the whole body first thing in the morning!

That is the way exercise is meant to feel – a pleasant, enjoyable experience that leaves you feeling invigorated and refreshed! This feeling is caused by the release of special chemicals called endorphins. These natural feel good vibes are you bodies way of encouraging you to do this!

Intense Cardio: Tremendous Loss in Body Fat

Intense Cardio: Tremendous Loss in Body Fat

For those people that consider themselves already in shape, but are having the problem of shedding those last few pounds to expose the six pack this is your solution.

A huge problem that most people have is, they go to the gym consistently and they build a lot muscle and at the same time acquire good mass gains. However while they do this and gain all this mass, they obviously are covering their abdominals up with fat.

The hard part comes when they want to expose their abs and drop the body fat because when you start to DIET, you will lose weight but you will also lose muscle along with it resulting in a loss of size in exchange for the six pack.

The solution to this problem is Intense Cardio.

The actual routine is extremely simple it is:
* 20 Second Sprint * 10 Sec Break * 20 Second Spring * 10 Sec Break

In total the runner will do 8 x 20 second sprints with 10 second breaks in between with a 4 minute warm up and warm down. It is imperative that the runner do the sprints at 100 percent effort.

If you do this simple routine for 2 months 3 times a week, you can be guaranteed to have a tremendous loss in body fat while still maintaining muscle mass resulting in a shredded body.

The science behind intense cardio is such that, when you run long distance you burn calories, and after a while you start to burn muscle tissue as well. With intense cardio you are doing just the right amount of cardio to spark a metabolic burn in your body, so when you are done with your routine even when you are sleeping your body is burning up to 200% more fat then it usually does however it sticks to only burning the fat and not the muscle since you did not do the sprints for an extended amount of time.

These are also known as Tabata intervals and can be applied to any exercise not only sprinting.

Certain myths about cardiovascular exercise

Certain myths about cardiovascular exercise

Cardio exercise, or aerobic exercise, is one of the most beneficial things you can do for your body.

It is known to strengthen the heart muscles, improve respiration, provide muscle tone, reduce the risk of heart disease, and increase bodily energy and endurance.

And there are many different ways to get cardio exercise, such as through aerobics, running, basketball, tennis, boxing, rope skipping, and dancing.

So it’s not surprising that a lot of people are into cardio exercise.

What is surprising is how even fitness buffs still believe in certain myths about cardiovascular exercise. In this article, I will examine some common myths about cardio exercise.

Myth #1: “You can burn off more fat if you don’t eat breakfast before doing your morning cardio exercise.”

In fact, it is a bad idea to forego eating before doing cardio exercise, especially in the morning. That is because your body temperature is at its lowest during the morning hours, and so it will take you longer than usual to warm up and get your muscles working.

And your body will not burn off more fat if you do your cardio exercise before eating breakfast. Your body actually works at burning off fat when you are sleeping. There are no significant benefits to going without your breakfast before doing your cardio exercise in the morning.

Myth #2: “You should do cardio exercise before doing weight training.”

This is a very common myth, and even some of my past gym instructors tended to structure my fitness program so that cardio exercise would come before strength training.

However, it is actually better to do the cardio exercise after a session of lifting weights.

This is because doing your cardio exercise can draw on the glycogen stored in your muscles. And so your cardio session will leave your muscles with less glycogen to use during strength training, which can make muscle building a lot less effective. However, it is all right to do a short amount--about 5 to 10 minutes--of moderately intense cardio exercise before doing your weight training.

Myth #3: “You have to sweat to get the most out of cardio exercise.”

Sweating is nothing more than the mechanism by which your body cools itself. By itself, sweating is not an indicator of how effective your workout is, and even light exercise such as walking that does not make you sweat can help you get rid of a substantial number of calories.

Interval Training: Get In Shape Fast

Interval Training: Get In Shape Fast

Many times most people do the same type and intensity of their aerobic exercises over and over again. This can become boring and also non-productive after a certain period because you're not giving your body any new stimulus.

Let´s talk about a way to do aerobics that is very different than that you may be doing now.

It's called Interval Training. Basically, its comparable to shifting gears in a car. You actually burn more fuel when you' re constantly shifting gears.

The same is true with the human body. If you just stay with the same type and intensity of your aerobic component, you won't burn the calories and expend the energy as you would when you're constantly changing the stimulus.

Plus, the aerobic workout goes by faster, and it's more enjoyable.

Here's how it is. You would start out walking for about 5 minutes, not slow walk, but a moderate pace. Once you complete that, switch to a faster pace, 3 hard minutes where you're almost out of breath.

Once that is complete go to 5 minutes of medium pace. Use a moderate pace where your breathing heavy but not too intense.

Again, once that 5 minutes are up go back to fast pace for 3 hard minutes. Repeat one more time moderate pace for 5 minutes then 3 hard minutes again. Repeat over and over again.

Perform a cool down for 5 minutes by just slow walking to prevent the blood from pooling in one area. This whole workout should take 30 minutes.

For best results, I would recommend 3x's per week and then work up to 5x's per week if you have a slower metabolism and your goal is losing fat. And as far as timing goes, anytime is better than not doing it.

However, I stress that it should be done in the a.m. before you eat ANY carbohydrates. You will burn fat more easily by doing the workout at this time.

Another good time is to do it right after a weight training session. You will tap into the fat stores here as well, because the carbohydrates were used up during the weight training workout.

Just keep in mind that your INTENSITY is a key factor in getting results with this type of program. You must work those 3 minutes really hard, to the point where you're breathing very heavily to get into the fat stores. Don't be lazy during this component, really kick it up a notch and go for it.

If you do this you will get the results you want.

So now you have another weapon in your arsenal to burn stubborn body fat, have more energy, and just feel better overall. I challenge you to give Interval Training a shot for 6 weeks.

Another way to incorporate this into your workouts is do one day of normal, straight-intensity workout for 30-45 minutes then the next day switch to the interval method. Combining these two ways of aerobic workouts will greatly improve your current physical condition.

Building Up Shapely Legs

Building Up Shapely Legs

Most persons have more developed legs than the arms since the legs are frequently exercised in a person's daily waking routine. But the mere exercise of walking will not develop the large muscles at the front of the thighs and in the calves of the legs, or the "climbing muscles". Walking or running, may bring those muscles into action, but does not place any considerable tension upon them.

The leg muscles of the runner are more elastic, and capable of more rapid action than are those of the "athlete of the hills". But the former soon tires under the strain of a steady climb, whatever his physical condition may be, simply because he has not developed the muscles then called into action.

This capability cannot be credited to natural ability but to special training and exerted effort.
It may not catch everyone's attention when I say that the exercise I designed will develop these "climbing muscles".

But when I'll say it can add to the proportionality of the legs, it will perhaps generate interest. The build-up of the muscles on the thigh and the calves relies deeply on the ball of the foot. And the exercise I designed can be practiced while lying in bed.

Attach to the foot of your bed a cord about 1½-feet in length, attaching a pulley weight handle. Lying on your side, hold this handle then press firmly against the foot¬board of the bed with the ball of the foot, and alternately relax the pressure. This alternate pressure and relaxation will actively exercise the muscles in question. It will also imitate the action of climbing, the leg being exercised as such. And it will bring no strain or possible injury upon the heart -- a danger ever imminent in hill climbing.

The pressure exerted should be equal to that required in climbing stairs or a steep slope. This exercise, if persistently and regularly prac¬ticed, will surely improve the symmetry of the legs. And it will give one the ability to climb stairs or steep hills, which cannot be acquired by the same amount of walking or ordinary gym running exercise. It should be practiced both with the left and the right feet. Otherwise the development will be unequal.

If the cord and pulley weight handle is inconvenient, simply rest the ball of the foot against the footboard of the bed and alternately press and relax.

Or here is still another and easier way -- lying on your back or partially on the side, place the ball of the left foot on the upper part or toes of the right. Tense the muscles of this right leg and foot so that it may afford support. Then alternately press and relax with the left foot. Repeat the exercises with the other leg.

The cord and pulley weight handle device is far more effective and can guarantee quicker development. But the last two exercises can be practiced under all circumstances and will appeal to the members of the greatest organization on earth: the lazy people, of which the writer is a member and a good example.

The foremost reason why these exercises were designed is to get the desired development with minimal effort exerted. Some people may say it is a lazy man's system but it is mainly designed for people of more advanced age, who are not anymore fit enough to undergo rigorous and strenuous exercises. Just the same, you are guaranteed that the exercises are remarkably effective. Finally, people of all ages can use these exercises to great benefit.