1. Intervals -- simply start by alternating between walking and running. Walk for five minutes to warm up, and then run one minute, followed by two minutes of walking. Repeat the running and walking sequence for the duration of your workout. As you become more conditioned, decrease the length of low-intensity recovery periods (walking) and increase working intervals (jogging or running). (Caution: If you are a new exerciser, vary your walking speeds for intervals before introducing running).
2. Cross Training -- Cross training combines a group of aerobic activities into one workout at steady or varying intensities. For example, take a 15-minute bicycle ride; walk or run for 15 minutes; then use the rowing machine for another 15 minutes.
3. Periodisation -- One example of periodisation is to choose a different activity seasonally. For example, you may primarily swim for a couple of months, cycle for the next few months, participate in a boot camp for a couple of months after that. These don’t have to be the only activities you do for the entire month, but it’s good for your body to adapt to a new exercise every few months to optimise fat burning.
4. Fartlek Training -- Funny name but great results! Fartlek means "speed play" in Swedish. This training method is similar to interval training (see above) but the intervals are not measured by time or distance -- they are irregular. For example, race-walk until you feel winded, and then walk until you feel recovered. Then when you are feeling refreshed again, sprint to the corner. Walk slowly to catch your breath and break into a jog again. You increase and decrease your speed (intensity) based on how your body is feeling. Accelerate when you are feeling energetic and then cut back the intensity when you are
feeling too exhausted.
5. Cycle Training -- Plan your cardio workouts in phases. For example, for the first week exercise at a lower intensity for 45 to 60 minutes. This will allow you to build your base level of fitness. For the next week, exercise at your highest intensity for 20 to 30 minutes. The following weeks exercise at a moderate intensity for 30 to 45 minutes. You can also have a transition week where you perform light amounts of exercise two to three times weekly for 15 to 25 minutes. This system allows you to maintain a high level of fitness, prevent injury and avoid overtraining. Repeat the sequence beginning the next month.
6. Circuit Train -- Perform several cardiovascular exercises in a row for several minutes each. For example, perform each of the following exercises one after the other for two to three minutes each. Step up and down on a step, jog in place, jumping jacks, jog around the perimeter of the room, jump rope, high knee kicks, and jump squats. Rest for several minutes and complete a second or third time. Circuit training is lively and less tedious than some other routines, so people tend to stick with it longer. It’s also an efficient calorie burner, increases muscular strength and decreases body fat.
7. Double Up on Your Sessions -- Exercising twice in one day gives you two metabolic boosts. You may be thinking you are having a challenging time fitting in one session, however it is possible and can even be enjoyable. For example, in the morning, engage in a 30-minute boot-camp video. Then go for a 20-minute walk after dinner. Or do a sprint workout on your bike in the morning and then take a 20-minute abs class at lunch. You don’t always have to be dripping with sweat to get benefits for a workout. If possible, keep your sneakers handy and take up any opportunity to get in an extra session most days of the week.
Give your cardiovascular conditioning your best effort. With each session strive to work a little harder than the last one. Walking is a great exercise, but eventually you must graduate from your starting level. If you keep walking at the same pace, the same course, the same amount of time and in the same heart rate range, the results will be diminishing.
In order to change your body, push your physical limits beyond what you are accustomed to now.
Remember these seven techniques only work if you practice at least one of them consistently. When you have done one for a while, incorporate another fat-burning technique. Do not try to incorporate all of them at once. The complete formula includes first making up your mind to exercise and eat healthy, then working on your meals, followed by exercising your muscles, then performing aerobic motions and finally allowing your body to recover. Cardiovascular conditioning is one important piece of the puzzle. Now take your first step.
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