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Building a Successful Workout Routine:

We are sorry, this section is currently under construction! Please check back later for new and updated material.

While you are here, please check out the other pages of great workouts and tip, or take a look at the Equipment page for many products and ebooks on getting your dream body

 

CARDIO WORKOUTS

There are many different theories on what the best cardio workout is, but there are two basic theories:

1) Interval Training

This the newer of the two theories, but many recent studies show its excellent ability to burn fat. It involves short bursts of high exertion, and then slightly longer intervals of average exertion. There are many different intervals that are proven to work, but no one workout has been proven as the best...at least not yet. A few are listed below. They can be done with nearly any cardio exercise, althought biking and running are the two most common workouts interval training is applied to.

Interval I (Basic Workout):

1) Warm up for 3-5 minutes
2) 1 minute HIGH intensity
3) 1 minutes LOW/Moderate intensity
4) Repeat 8-12 times
5) Cool down for 3-5 minutes

Interval II (Pyramid/Step-up Workout):

1) Warm up for 3-5 minutes
2) 30 seconds HIGH, 1 minute LOW intensity
3) 45 seconds HIGH, 1 minute LOW intensity
4) 60 seconds HIGH, 1 minute LOW intensity
5) 90 seconds HIGH, 1 minute LOW intensity
6) 60 seconds HIGH, 1 minute LOW intensity
7) 45 seconds HIGH, 1 minute LOW intensity
8) 30 seconds HIGH, 1 minute LOW intensity
9) Cool down for 3-5 minutes

Interval III (High Intensity):

1) Warm up for 3-5 minutes
2) 15-30 seconds VERY HIGH intensity (sprinting, etc)
3) 1.5 - 2 minutes RECOVERY period (walking, slow peddling, etc)
4) Repeat 6-10 times
5) Longer 5-10 minute cool down

2) Long Distance Cardio

The more traditional of the two, involves performing cardio exercises for a longer period or time. Great cardio activities are running, biking (stationary or not), swimming, step aerobics, stair climber, or any other activity that you like. Pick something you enjoy, it will make the time go by much faster. No matter what the exercise you choose, just workout at a low to moderate level for AT LEAST 20 minutes. If your workout is shorter, you will not give your body a chance to start burning off the fat, because for the first 15-20 minutes your body burns off its stored energy. This is why it is critical that your cardio workout lasts at least 15 minutes!

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Check out the EQUIPMENT PAGE for great workout routines and equipment!