Intermediate Cardio Exercise
Are you tired of your old & boring cardio routine? Do you feel the need to spice up your aerobic exercise but do not know what to do? If you have been doing cardio exercises for some time now, maybe its time for you to graduate to much harder cardio exercises or combine your aerobics with some circuit training.
Circuit training is a great way to lose fat but it can be very challenging. But this type of exercise, together with some cardio, can be the spice in the workout program that will surely spike up your interest & make working out a lot more fun again.
Circuit training involves a lot of high intensity movements that will make your metabolic rate fly skyward resulting in bigger caloric loss. Expect your heart to be pulsing more than before because circuit training & cardio will increase your heart rate up to 90% its maximum rate. Aside from that, you will find increased upper & lower body coordination and improved overall strength.
Keep in mind that circuit training is not recommended for sedentary people & those with high blood pressure.
Another great high-intensity workout that can be paired with normal pace cardio exercise is the HOC or high octane cardio. HOC is based on a type of arduous training favored by the great Mohammad Ali called “Roadwork”. To do “roadwork” means jogging or running for some distance and then after 50 yards or so, dropping down to the ground to do sit-ups or push-ups & the whole cycle is repeated for a few miles. As you can see, it takes a really primed body to do the “roadwork” but its rewards are great that is why many boxing champs still use it.
High octane cardio is a very effective way to build up cardio & muscular endurance. It is also very effective in keeping fat at bay because of its unique combination of weight training with aerobic exercise. Jogging or jump roping combined with dumbbell swings and dumbbell snatches is a whole lot better than just doing one type of exercise all by its lonesome. Not only will you get a trimmer & leaner body but you will also be rewarded with increased strength & resistance.
HOC beginners can make use of his regular jogging routine as a jumpstart & adding ballistic dumbbell exercises to add the weights to his cardio. Remember, HOC is cardio plus weights. Jogging on a track is most ideal after all, unless you can get your girlfriend or boyfriend to assist you, you really cannot leave dumbbells lying around the sidewalks. So the idea for a beginner HOC workout is to use two dumbbells & leave them at opposite ends of the track, once you get to the dumbbells stop jogging & start doing ballistic exercise for about 10 counts for each arm. You are to repeat the HOC for about 3-4 laps or the equivalent of one mile.
Four to six weeks of the HOC beginner’s program should be enough to prepare you for the advanced HOC workout. The idea is essentially the same, but adding to more dumbbells adds intensity to the exercise. As before, do four laps or the equivalent of one mile & stop at every dumbbell to do dumbbell exercises before jogging again.
The combination of cardio & weight lifting will tone your body & give you the rips & cuts you have always wanted.
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