A good cardio work out should last at least 30 minutes... but what should I be doing for these 30 minutes??
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Answers:
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/
A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
Other Answers:
Put on your tennis shoes and get up off the sofa and go for a walk. Do anything that you want but keep moving and work it up to an hour a day but do it slowly so you don't get discouraged.
keep at it. if you work out on the treadmill, take a book with you, or turn on TV, or listen to music... whatever rocks your world.
Nobody ever said that getting fit is fun. you just keep doing it.
You should maintain you target heart rate... you can find more info about your target heart rate online.
Hi, there is a number of cardio machines you can use, I prefer the treadmill, start the first 5 min at a slow pace, then for the rest of the 25 min go hard-core, you will burn alot of fat and calories. Running is the best exercise,I like to run at the park or around my neigborhood, biking is also a fun cardio exercise. Incline is good at 6.0 that's what I do, but go your own pace everyone is different. But like they say no pain, no gain.
any activity that gets your heart rate to your target zone...
220 minus your age equals your max heart rate... you want to work out at 65 to 80 percent of this number... example
say your are 24 yrs old
200 - 24 = 196
80% of 196 = 156 this is the highest you want your heart rate per minute to be for a prolonged amount of time.
65% of 196 = 128 this is the minimum you want your heart rate to be AFTER your warm up period for cardio
Yes, I would suggest running..and outside, not on a treadmill, its just better. :) But if you don't want to do 30 minutes of running then you pretty much just have to do anything that gets your heartrate up. Jump rope, dance, jumping jacks, step aerobics, run up and down bleachers (or stairs, just kind of monotonous that way though), sprints...just about anything. And you can even mix it up...go to your local high school and run on the track for a little bit, then do some jumping jacks, then run up and down the bleachers, do some more jumping jacks, and to finish it off, sprint your hardest 200m ever! Good luck :)
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