Tips on How to Burn Calories Fast – Ideas For Cardio Workouts

Many people are either just starting to get back in shape or are stuck at a plateau in their training. Taking action and getting started is a very good thing. But many people are doing things that are sabotaging their ultimate goals of getting in top shape. The key is not to work harder (although some work will be necessary), it is to get your metabolic rate up. Once your metabolism is raised to the point where you are burning more calories than you are taking in, quick weight loss will follow. If you are looking to lose weight quickly, the following are some quick tips on how to burn calories fast with the use of cardio type training.

The most important tip to remember is to vary your cardio routines. Your body gets used to the same cardio routines done over and over. By varying your routine, your body will have to adjust, and thus causes a rise in the metabolic rate, thereby burning calories faster. But how many people do you see walking everyday in your neighborhood, or on the same treadmill or elliptical machine at the gym, and their body never seems to be changing. They do all that work and see no visible results. That is because the conventional wisdom is to get some form of cardio 3-5 days a week at 30 – 60 minutes.

A better alternative is high impact interval training. High impact training could include doing a warm-up of 3-4 minutes on a treadmill, followed by 1 minute at 8 mph, then 1 1/2 minutes at 4 mph, then run 10 mph for 1 minute, then walk at 4 mph for 1 1/2 minutes. You can repeat this 3 or 4 times to get a very effective, and not boring cardio workout.

You can also incorporate running or walking stairs, or do short sprints. The sprints need not be long (20,30, 50 yards), and you rest by walking back to the starting point. These are very effective. Have you ever seen a fat person running the 100 yard dash at the Olympics?

And often overlooked is the jump rope. Do short bursts of jump rope at a brisk pace with some faster paced, or double jumps, or criss crosses mixed in.

By applying these cardio tips on how to burn calories fast, you should be able to jump start your metabolism, and make progress towards your fitness goals.

Cardio Tips for Beginners

Beginner cardio requires that you take cues from your body. If you feel that you can only handle ten minutes of cardio exercises on your first try then by all means stop at ten minutes. You can work your way up slowly to longer sessions as your body gets acclimated to the exercises. Some additional tips for getting into a beginner cardio exercise regiment.

Stretching is a key element to beginning any type of exercise especially cardio. Be sure to stretch your muscles slowly and to hold each stretch for at least 15-30 seconds. A combination of ballistic and static stretching is a good combo to use here. After stretching, it’s extremely important to make sure your muscles are warmed up. You can accomplish this by doing some light exercises such as jumping jacks or walking in place.

As you begin the exercises, remember that proper breathing techniques are very important in beginner cardio. Breathing is key to any kind of exercise. As I watch a good deal of people working out that hold their breath when lifting weights & never breathe. It’s not good for you and it also raises your blood pressure. If you are not sure how you should be breathing during your workout routines, then I would highly suggest going to a few Yoga classes. Yoga classes not only helped me control my breathing but have also helped me in the process of making my muscles look longer and leaner.

If jumping on that treadmill already bores you, then maybe consider diving in the pool for a few laps. Swimming not only provides you with a great cardio workout but you also manage to get a fantastic full body workout in as well. Swimming is also a low-impact exercise that has a low rate of injuries, which makes it a great beginner cardio exercise.
So when you journey off on your cardio routine as a beginner, keep in mind that you want to maintain your heart rate between 65%-85% of your maximum heart rate. Your maximum heart rate can be calculated by deducting your age from 220. For example, if you are 33 such as myself, then your maximum heart rate would be 220-33=187. You never want to reach your maximum heart rate.

Another good thing to remember is a cool down session is just as important as warming up is. A cool down can be obtained by going a slow walk on the treadmill or some light Yoga. This allows your heart rate to drop slowly before you move on to your final stretching. I like to allot myself 5 minutes of stretching after my cool down. Keep in mind breathing is very important here. I’m sure you already know how important it is to stay hydrated during your cardio session but please keep a bottle of water with you at all times. This is one thing that you should never take for granted. Water, above all, keeps your body working in perfect condition. Water during our workouts is like air to breathing, without it we can’t perform to our highest ability.

The Best Cardio Tips For Newbies

So, you just started doing cardio or you’re planning to, and you want to make sure to get it right. I’m sure that you have a lot of questions and things you are wondering about. This is what I hope to help you with in this article.

Let’s cover some of the basic tips that you should know about how to do cardio correctly.

How to Choose a Workout

Picking the right cardio workout for you is the first major decision that you need to make. There is a range of opinion as to which is the best for of cardio for you to do. A good rule of thumb is that the more intense a workout is the better it is for fat loss purposes. So, running will prove more helpful than walking.

However, your choice of workout take into account two factors:

1. What you can physically do – If you suffer from certain injuries that make it difficult for you to engage in certain activities than you shouldn’t force yourself. A shoulder injury may make rowing hard and knee issues may make walking better than running. You need to do a workout which is physically right for you.

2. Choose something you like – I wouldn’t choose running over swimming just because the former is better for weight loss if swimming is your passion. You need to pick a cardio workout that you enjoy. The reason for this is simple: cardio is not a one time thing and you won’t get results in a week or even two. You need to do it on a regular basis for a long time for it to be useful. So, you have to do something you love.

Equipment

You should have the necessary gear to do your workouts correctly. Shoes are the most important item as they can actually help reduce tension on your joints and tendons. You don’t need a lot of equipment to start with. Other than shoes, I can think of little which is absolutely necessary.

Intensity Over Length

One misconception about cardio is that you need to do it for a certain length of time in order for it to be useful. This is not accurate. I would rather do a short but intense workout than a long and easy one. You need to push your body during your workouts to see fast results. How long you stay on a treadmill or a bike is not as important as the kind of workout you do.

So, pick a workout you like, have good shoes and gear to do it with and push yourself during your workouts. These are the cardio tips you need to know.