The FASTEST Way to BETTER Cardio

[RED2018]

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

[hoboken]

HIIT is the best cardio to burn fats and preserve muscles. I also do running and biking.

[timayson]

Here is a random workout that you can try for "cardio" :

 

50 Pushups-50 bodyweight squats

40 Pushups - 40 bodyweight squats

30-Pushups - 30 bodyweight squats

20 Pushups - 20 bodyweight squats

10 Pushups - 10 bodyweight squats

 

we have a lot more workouts like these in www.levelthreefitness.com

[mikep]

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 up

2) 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.

[staringatdsun]

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

[ativan]

jog, run.

[dunk]

try nyo yung insanity workout. 60 days sya na workout. patapos nako ng 5th week almost 30 pounds na nabawas sakin.

[Jstar]

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.

[pspboys08]

My suggestion is interval training running (2 minutes jogging then 2 minutes sprint).

[djlo]

You need to

 

1) Do overdistance during training runs eg: Long runs of 15k and up

2) 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....

[mikep]

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.

[klark_kentph]

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!!!

[cocoy0]

Is being fast the way to go with maintaining health?

[Niuroujidan]

sex and yoga

[MrGspot]

Mga Master, just brought a Reebok treadmill sa Trinoma, any tips for beginners like me 180 lbs.....thanks

[Inday]

doing Turbo Fire for a week now, the best cardio workout for me.

[Mild Seven]

Mga Master, just brought a Reebok treadmill sa Trinoma, any tips for beginners like me 180 lbs.....thanks

if 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.

[qwertyuiop]

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

[Guest liltits]

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...

[chrispt21]

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.

[freestyler17]

Any cardio exercise is good as long as your enjoying while doing it.

[Guns of the Patriots]

If you can....try to be a triathlete.

[chrispt21]

Swimming is good for cardiovascular workout. It's low impact, so you don't have to worry as much about joint problems.

[jaysonsantiago52087]

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.

[jsa2009]

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