RED2018 Posted July 7, 2010 Share Posted July 7, 2010 FROM A WELLNESS LITERATURE: There's a better approach to calorie burning: Choose an activity that you can sustain for a good while — say, at least 10 or 15 minutes. Sure, running burns more calories than walking, but if running wipes you out after a half mile or bothers your knees, you're better off walking. Table 1 gives calorie estimates for a number of popular aerobic activities. The number of calories you actually burn depends on the intensity of your workout, your weight, your muscle mass, and your metabolism. In general, a beginner is capable of burning 4 or 5 calories per minute of exercise, while a very fit person can burn 10 to 12 calories per minute. The table includes a few stop-and-go sports such as tennis and basketball. Activities like these are not aerobic in the truest sense, but they can still give you a great workout and contribute to good health and weight loss. The numbers in this chart apply to a 150-pound person. (If you weigh less, you'll burn a little less; if you weigh more, you'll burn a little more.) Table 1: Calories Burned during Popular Activities Activity 15 min. 30 min. 45 min. 60 min. Aerobic dance 171 342 513 684 Basketball 141 282 432 564 Bicycling at 12 mph 142 283 425 566 Bicycling at 15 mph 177 354 531 708 Bicycling at 18 mph 213 425 638 850 Boxing 165 330 495 660 Circuit weight training 189 378 576 756 Cross-country skiing 146 291 437 583 Downhill skiing 105 210 315 420 Golf (carrying clubs) 87 174 261 348 In-line skating 150 300 450 600 Jumping rope, 60-80 skips/min. 143 286 429 572 Karate, t** kwon do 192 834 576 768 Kayaking 75 150 225 300 Racquetball 114 228 342 456 Rowing machine 104 208 310 415 Running 10-minute miles 183 365 548 731 Running 8-minute miles 223 446 670 893 Ski machine 141 282 423 564 Slide 152 304 456 608 Swimming freestyle, 35 yds/min. 124 248 371 497 Swimming freestyle, 50 yds/min. 131 261 392 523 Tennis, singles 116 232 348 464 Tennis, doubles 43 85 128 170 VersaClimber, 100 ft./min. 188 375 563 750 Walking, 20-minute miles, flat 60 120 180 240 Walking, 20-minute miles, hills 81 162 243 324 Walking, 15-minute miles, flat 73 146 219 292 Walking, 15-minute miles, hills 102 206 279 412 Water aerobics 70 140 210 280 Read more: http://www.dummies.com/how-to/content/following-a-cardio-plan-for-weight-loss.html#ixzz0sywsrb99 Quote Link to comment
hoboken Posted November 7, 2010 Share Posted November 7, 2010 HIIT is the best cardio to burn fats and preserve muscles. I also do running and biking. Quote Link to comment
timayson Posted November 9, 2010 Share Posted November 9, 2010 Here is a random workout that you can try for "cardio" : 50 Pushups-50 bodyweight squats40 Pushups - 40 bodyweight squats30-Pushups - 30 bodyweight squats20 Pushups - 20 bodyweight squats10 Pushups - 10 bodyweight squats we have a lot more workouts like these in www.levelthreefitness.com Quote Link to comment
mikep Posted December 1, 2010 Share Posted December 1, 2010 i just want to ask on how can i run faster, ive ran 2 10k's and i have and average of 55minutes i want to improve more. hope u can help me guys maraming salamat........... You need to 1) Do overdistance during training runs eg: Long runs of 15k and up2) Do interval training or speedwork on the track oval. It is a timed alternate routine where you go from fast on 1 round and jog to recover on the next round. 3) Plyometrics exercises. Quote Link to comment
staringatdsun Posted December 2, 2010 Share Posted December 2, 2010 cardio training is really about consistency and sustainability...no matter how good a program is if you cannot do it with any degree of consistency then it would not produce much so look for an activity that you enjoy then take it from there Quote Link to comment
dunk Posted December 10, 2010 Share Posted December 10, 2010 try nyo yung insanity workout. 60 days sya na workout. patapos nako ng 5th week almost 30 pounds na nabawas sakin. Quote Link to comment
Jstar Posted December 11, 2010 Share Posted December 11, 2010 Personal experience.... I went to live in Taiwan for 8 months. My 1st month, I gained 10 pounds. In my 3rd month, I gained a total of 20 pounds.I signed up in a gym with group exercises.My membership was Fri-Sun only so I did a total of 4 hours workout, body combat (3x), and body jam (1x) during those days while Mon-Thurs, I just eat, eat, and eat.In my 8th month (after 5 months), I'm back to my original weight. For me, group exercises and basketball are the best way for cardio since you get to enjoy the activity with other people. Quote Link to comment
pspboys08 Posted December 16, 2010 Share Posted December 16, 2010 My suggestion is interval training running (2 minutes jogging then 2 minutes sprint). Quote Link to comment
djlo Posted December 20, 2010 Share Posted December 20, 2010 You need to 1) Do overdistance during training runs eg: Long runs of 15k and up2) Do interval training or speedwork on the track oval. It is a timed alternate routine where you go from fast on 1 round and jog to recover on the next round. 3) Plyometrics exercises. I have done my 15k I was 1hr 28min sabi nila good daw yung time ko for a starter and honestly I felt strong pagcross ko ng finishline. pano ba yan plometrics na yan. naririnig ko lang yan sa training camp ni manny pacquiao eh. sana mabigyan mo ako ng input kasi sa jan.9 ill be running again sa PSE category is 16k hope you can help me kasi goal ko makapag 21k ako sa milo marathon next year man lang.... Quote Link to comment
mikep Posted December 31, 2010 Share Posted December 31, 2010 I have done my 15k I was 1hr 28min sabi nila good daw yung time ko for a starter and honestly I felt strong pagcross ko ng finishline. pano ba yan plometrics na yan. naririnig ko lang yan sa training camp ni manny pacquiao eh. sana mabigyan mo ako ng input kasi sa jan.9 ill be running again sa PSE category is 16k hope you can help me kasi goal ko makapag 21k ako sa milo marathon next year man lang.... first and foremost why do you want to run fast 10k before moving up? by all means move up to 21k. You don't need to run fast with 21k. All you need is jogging or long-slow distance runs for 2 hours once or twice a week. Quote Link to comment
klark_kentph Posted March 17, 2011 Share Posted March 17, 2011 Basta ako run, run and run. Sobrang sarap ng pakiramdam after every run.When it comes to distance it all depends on you how farther you can challenge yourself. Ive started with 3k, then 5k now 10k. Cguro for me enough na muna ako sa 10k. Alam ko marami magsasabing mahina yung 10k pero thats where im comfortable as of the moment. Hopefully ill find enough inspiration to keep me going further, pero for now hangang dun lang muna ako. Peace brothers!!! Quote Link to comment
cocoy0 Posted March 28, 2011 Share Posted March 28, 2011 Is being fast the way to go with maintaining health? Quote Link to comment
MrGspot Posted June 24, 2011 Share Posted June 24, 2011 Mga Master, just brought a Reebok treadmill sa Trinoma, any tips for beginners like me 180 lbs.....thanks Quote Link to comment
Inday Posted June 27, 2011 Share Posted June 27, 2011 doing Turbo Fire for a week now, the best cardio workout for me. Quote Link to comment
Mild Seven Posted June 27, 2011 Share Posted June 27, 2011 Mga Master, just brought a Reebok treadmill sa Trinoma, any tips for beginners like me 180 lbs.....thanksif you are doing this for the 1st time, would suggest you have your self checked by a doctor 1st before hopping into the treadmill just to make sure. Quote Link to comment
qwertyuiop Posted July 18, 2011 Share Posted July 18, 2011 running, swimming, cycling..... most important is your having fun in your cardio and for me mas ok ang swimming less impact at di halata yung pawis hehe Quote Link to comment
Guest liltits Posted July 19, 2011 Share Posted July 19, 2011 there's so many way doing cardio workout....me, i do some intense dance program for my cardio workout,,, a lot of ladies in gym likes it very well...and for the guys who are tired of using thread mill or bikes on their cardio,i have a "military dance" cardio workout,,,guys really enjoy that routine... Quote Link to comment
chrispt21 Posted November 23, 2011 Share Posted November 23, 2011 The key in doing cardiovascular training is for you to reach the higher-end of your target heart rate which is usually 80% of the maximum heart rate. Maximum heart rate is calculated as 220 minus your age. The exercise should be of moderate intensity like jogging, and not high-intensity exercises which is considered anaerobic already. If you are a beginner, I suggest you start with lower-end of the target heart rate and gradually increase as you develop endurance. Proper warm-up and cool-downs are also very important. Most importantly before you start any exercise program, it is better to consult a physician first for medical clearance. Quote Link to comment
freestyler17 Posted January 14, 2012 Share Posted January 14, 2012 Any cardio exercise is good as long as your enjoying while doing it. Quote Link to comment
Guns of the Patriots Posted February 8, 2012 Share Posted February 8, 2012 If you can....try to be a triathlete. Quote Link to comment
chrispt21 Posted May 4, 2012 Share Posted May 4, 2012 Swimming is good for cardiovascular workout. It's low impact, so you don't have to worry as much about joint problems. Quote Link to comment
jaysonsantiago52087 Posted May 13, 2012 Share Posted May 13, 2012 i want to know how to swim like a pro but i dont know where. since you posted here that swimming is one of the best cardio. Quote Link to comment
jsa2009 Posted May 15, 2012 Share Posted May 15, 2012 i also do swimming and some runnin,, though medyo irregular ko sya nagagawa ngayon because of scheds. but its really good. for more tips o how to swim better/properly, check lozada's Quote Link to comment
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