Benefits of High Intensity Cardio Exercise

Do you have a busy schedule that doesn't allow you to go to the gym regularly? High Intensity Cardio (HIC) may be the solution you have been looking for. You will be able to complete a workout session in 5 minutes or less, and get in shape fast.

High Intensity Cardio is a type of workout that alternates between periods of peak activity with cycles of less-intense action, or even complete inactivity. This type of workout has many benefits...

#1. - It works

Studies demonstrate that High Intensity Cardio will help you achieve results 3 times faster than endurance training (less-intense activity for longer periods of time).

With regular cardio you only burn calories when you're doing it. On the other hand, HIC stimulate your body's repair mechanisms and helps you burn calories in the 24 hours after a workout session.

#2. - You don't need expensive equipment

Remember, our goal is to make our heart beat to its max. And you don't need to go to the GYM or buy any type of expensive piece of equipment to achieve that. Jumping or running will be enough to help you get results.

#3. - You won't lose muscle

HIC will help you lose weight from the right places. Regular cardio workouts promote muscle loss, as opposed to HIC that will make you burn calories mainly from your fat deposits.

#4. - Marathon runners Vs. Sprinters.

I compared photographs of marathon runners and sprinters and I made my mind in 5 seconds. I wanted to get Usain's Bolt body type, I didn't want to look like Gezahegne Abera. Sprinters have a thinner and powerfully built look compared to marathon runners, who have small shapes.

#5. - It fits your schedule
 

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Think about it, getting a good workout for the amount of time it gets you to wash your car. Don't you think it will be a lot easier for you to be consistent and achieve the results you desire? There are no excuses, if you really want, you will get in shape.

Stay motivated and soon you will have the best physical shape of your life. Simple things work, and they are able to stand the test of time.
When you are trying to find a method that will help you get in shape remember it has to be an easy to follow system. If you feel overwhelmed and stressed look for a new strategy.
If you keep it simple your mindset will be on the right place and you will see results fast.

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Building a "Superman" Core With One Exercise

Building a "Superman" core with one exercise

I'm not big on having a six pack; I focus on the function and strength of my body as a whole. Spending half of a workout to build a six pack is a waste of time considering abs are made in the kitchen.

Today's television, media, magazines and all other forms of advertisement points to having abs. We live in a vanity type country; problem is we are fatter and sicker than ever before.

The type of bodily strength I'm talking about is strength built though out the body used for all types of activities. People interested in real physical fitness and strength is more interested in building fitness and strength that you can use in all situations.

You can do a hundred different ab exercises and still never have a really strong core; most ab training is weak and ineffective. Of course you will always have someone give you some theory on the right way to build strength in the abs, the only problem is; like I said before, if you follow everyone else you will get the same weak results.

I also tell people over and over I want men and women that will work harder and sweat more than the average person so the results they get will be far better and faster than the average.

I offend a lot of people because of my brash ways and the way I train and because it goes against what the experts who learn mostly from books and not from actually doing the exercise tells them.
To build a "Superman core" you have to do exercises that will really attack the core and I know of about five exercises that are extremely effective. The only challenge is most will struggle with being able to only do a few and some won't even be able to do one.

As far as progression, I have never used a progression method for anything. I attacked the exercise and worked at it until I could do it.
 

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One of the greatest and toughest core strength builders in the "Superman Pushup"

(Lay on the floor on your stomach arms extended over your head now raise your body off the floor a few inches)

Even though you are only raising your body a few inches the strength in your abs and lower back will be tested. Most people won't be able to do one, but once you get one and your body knows the movement they will get easier.

The most I have ever done is 100 in fewer than six minutes. But I can tell you a couple of these will build strength in the core that will be legendary. Try one of these and see where you are. You don't need many for amazing results.

Johnny Grube B.C.S. is the holder of 10 bodyweight world records in physical fitness is an expert on the subject of Building Physical and Mental Toughness through bodyweight training. He has 30 training experience. Is the author of "Ultimate Physical Fitness in 5 minutes" "The wildman Training program" any other bodyweight training programs http://www.wildmantraining.com

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5 Quick Toning Exercise For Busy People

We all know that getting exercise and staying fit is important. We know that it is important for a longer and overall healthier life. However, many of us have such a busy life that it can be hard to make time for exercise. Read on for five exercises that you can do to tone your body and can be done in a limited amount of time.

1. Squats are a great exercise. They work your backside, your quads and your hamstrings. To do them correctly you want to stay with your feet shoulder length apart. While you are keeping your upper body straight, push your bottom back like you are going to sit down in a chair. When you reach the level of where the chair would be - stop and hold that position for a count of 5 and then raise back up.
2. Bridge lifts are super to tone your bottom. Lay on the floor with your knees bent and your feet flat on the floor - about shoulder width apart. With your hand on both sides of your body, push your body up with your feet while squeezing your gluteus muscles and lifting your bottom off the floor. Hold this for a count of 5 and then lower yourself to the floor.

3. Push ups are something that seems to put fear in everyone - but are a great exercise for toning your arms and chest muscles. Keep your back straight as you raise and lower your body. If you are not strong enough in the beginning to lift your whole body from your toes - it's perfectly fine to lower yourself to your knees instead.
 

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4. Crunches are another super exercise for toning your body. This is the way that I like to do them. Lie on the floor with your legs resting up on a chair or couch with your fingers behind your head. Lift your upper body toward your knees while squeezing your abs. Hold for 5 counts and then lower yourself back to the floor.

5. Reverse lunges are a great leg muscle toning exercise. While you are standing with your feet together, move one leg back until you are in a lunge. Your front leg should be at 90 degrees and your back leg extended. Lower yourself until your knee almost touches the floor. Hold for a count of two.
Most of us have a super busy life. But, getting in exercise is extremely important to your overall well-being. These are exercise that you can take 10 minutes to do daily and will work wonders!

Getting in shape and staying in shape is a goal that everyone should have - no matter how busy they are. It's that important! Visit Health and Fitness Tips for more tips on exercise and healthy eating.

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Making Exercise More Fun

Nothing beats waking up in the morning with the thought
of going to the gym to lift weights or jog on the
treadmill.  After a hard days work, the gym is one
place you don't even want to think about.  Sometimes,
even the thought of exercising at home with your own
equipment can be less than desirable. 

Sometimes, just trying to get and stay motivated to
exercise on a regular basis can be a challenge.  No
matter how you look at it, exercise can be downright
boring and even tedious at times.

So, you may be wondering just how you can get the
motivation you need to exercise on a regular basis.
If you've been wondering what you can do to make
exercise more fun, you'll find some ideas below that
just may help to make exercise more fun and a little
bit easier.
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First things first, you should exercise with a friend.
You can challenge each other, help each other out,
keep each other motivated and on track, make each
other laugh or just make a game out of your exercise
programs.

You can also try something different.  If you go
to the gym each and every day and use the same
piece of equipment or use the same piece of
equipment at home, you should try mixing things up.
Reverse your routine or just change the order of
your exercises. 

Go to a city park that has playground equipment and
use the slide, climb on the monkey bars, do pull-
ups, hang from your knees, just let your imagination
guide you.  You don't always need to follow a strict
routine, just get out there and have fun working
your muscles.

An outdoor circuit in the park is also something
you can try.  There are some parks that have circuit
courses set up with a planned course where all
you have to do is walk or jog to each station and
then follow the instructions. If there isn't a
planned course, then you should do a combination
of jogging and walking, picking a distance of a
couple hundred feet.  Jog 100 feet then drop and
do a couple of pushups, walk the next 100 feet
and then drop to do sit ups.

You can also ride a bike around your neighborhood
or hike on a hiking trail.  A walk in the park or
around your neighborhood is also a great way to
get some exercise.  Doing yoga in the park or on
a beach is also a nice and relaxing way to
exercise both your body and your mind.

Playing a competitive sport is also something you
can try.  A lot of cities have team activities
such as softball, volleyball, tennis, soccer,
and so on.  These types of activities will not
only provide you with good exercise but they will
also help you to meet new people as well.

When you exercise, try to picture your muscles
getting bigger.  Research has shown that if you
focus all of your thoughts on the muscles that
you are working, they will respond better.  Try
to watch them work with each repetition as your
muscles contract and relax.

As you can tell, there are plenty of ways you can
make exercise more fun and interesting.  You don't
need to follow the same routine day after day,
as you can do many other things to get in some
exercise.

The important thing is that you should always try
to incorporate exercise in any various form into
your everyday life and make these habits the kind
of habits that will last a lifetime.

Exercise As Power Source

This day and age it can be very difficult indeed to
go to the gym.  Life is very hectic and busy, which
will create a serious challenge for remaining
consistent with exercise each day.  Exercise is
however, just what we all need to reduce stress,
and give the body the extra energy it needs to carry
out normal living.

The best results of exercise are achieved through
the use of refined techniques, functional exercises,
cardio, the right nutrition, variety, awareness,
consistency, and motivation over a period of time.

The refined techniques mean correct form to isolate
muscles or to target areas of the body.  Efficiency
is need to ensure stimulation of the muscles.  With
weight lift training, which is also known as
resistance training, you'll need to eliminate any
type of momentum. 

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It is also important to move the weight about using
a full range of motion.  Full range of motion causes
the muscle to contract for the right amount of time
and help to ensure the right length of the tendons.
The goal here is to strengthen the joints of your
body by stimulating the muscles.

Cadence is also helpful, as it is a term that refers
to the rate in which the resistance or the weight
moves.  The best results with cadence are gained
by slow movements which will cause the muscle
to contract for a longer period of time.  You
can mix in a series of fast and slow cadence,
which is very beneficial with sports type
training.

Using the correct angles will achieve muscle
isolation in target areas and help to decrease
the risk of injuries, which is great for those
using heavy weights. 

Functional type exercise is a popular technique
that will stimulate the core and torso of your
body while you work on another muscle group at
the same time.  As an example, when you perform
a dumbell press while lying on an exercise ball.

Your abdominal muscles and the core muscles will
contract to hold your body into this position,
while your chest and tricep muscles will push the
dumbells up.  This type of exercise and challenge
will cause maximum stimulation to your body and
keep the workout interesting and refreshing.

Cardio is another exercise that is great for the
heart and lungs.  The total number of calories
you burn is very important along with maintaining
the right heart rate.  The formula for your
heart rate is 220 minus your age times 60 for
the lower number, then 220 minus you age and
times 80 for the upper number. 

This is also known as fat burning zone.  Cardio
will also de-toxify the body and help to strengthen
the immune system along with other benefits.  The
muscles will contract and pass the lymph along,
which will allow the immune system to clear away
dead cells and bring new ones in.

Anytime you exercise, warming up is very important,
as it will prepare your body for the more
demanding workout of cardio.  You should always
allow 15 - 30 minutes prior to weight lifting and
10 - 15 minutes prior to cardio exercises.  You
should also stretch as well, as this will help
get the blood flowing through your musles and
get them limber as well.

An ideal schedule for working out is to warm
up then follow with cardio.  You can lift weights
on Monday, Wednesday, and Friday then cardio
only on Tuesday and Thursday.

Even though you may think your schedule is simply
too busy to maintain a schedule for working out,
you'll find that adding exercise will actually add
more time, as you'll have a lot more energy in
your normal everyday life.  You can think of
exercise as the batteries that will help to give
your life power.

Easy Exercise Routines

Although we are aware of the benefits of workouts, our personal and professional commitments prevent us from devoting sufficient time for exercises. Visiting the gym almost everyday is a bothersome task for a large number of people. However, if you are serious about exercising, you can always find time for workouts.

Most adults need at least 30 minutes of moderate intensity cardio exercises, five times a week, and strength training, two to three times a week. Even people who are too busy to exercise can easily include workouts in their busy schedules with proper planning.

Easy Exercise Routines
Brisk Walking

Brisk walking is the easiest workout option for people who are too busy to visit the gym. If you cannot walk continuously for 30 minutes, consider walking for 10 to 15 minutes in the morning and in the evening walk for 10 to 15 minutes. You can easily find time for walking. You can walk to the nearest mall or walk in the park. You can also jog or run.

Biking

If you have an exercise bike at home, you can spend at least 15 to 20 minutes biking. You can combine TV viewing or reading with your biking exercise.

Push-up

This upper body workout can be performed two to three times a week. Push-ups help to strengthen the muscles of your arms, shoulders and chest. Perform one set of push-up of 20 reps, before moving to the next strength-training workout.

Squats

Squat with free weight is more effective than bodyweight exercises. While exercising with dumbbell, performing two sets of squats of 12 to 15 reps, two or three times a week, will help to tone the muscles of your legs. As the strength-training exercise with weight becomes easier, pick up a heavier weight for performing the squats. However, you must perform squats for a longer time, if you are exercising without weight.

Abdominal Exercises

To flatten the abdomen and strengthen the core abdominal muscles, perform abdominal crunches. Sit-ups and leg raises are also beneficial for the abdominal muscles.
 

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Lunges

Combine walking and stationary lunges, each set comprising of 12 to 15 reps.

Triceps Dips

One set of triceps dip of 15 to 20 reps can be easily added to your strength training routine.
Full Body Workouts
Full body workouts are recommended for people who are too busy for split exercise routines. As the full body workouts are performed two to three times a week, you can easily exercise the key muscles of your body.

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Exercise for a Healthier Mind

In today's society it is very easy to get bogged down in everyday life. Work, home commitments and other tasks can begin to take over. Having down time for you mind is very important to achieve good health (remember, health is physical and mental). There are lots of ways to relax your mind, yoga, going for a walk, taking part in a sport etc. For me, the preferred method of relaxation is exercise. These are some reasons why exercise can be such a good way to relax your mind.

• You can switch your mind off to the outside world. When you enter the gym or start your workout, try to forget about everything else going on in your life. You are there to focus and do one thing - train. Making your mind focus on one activity like this can help you relax and forget stressful things that are bothering you. The time away gives you a chance to recover.


• A break from working an bring new light to a problem. If you spend all day thinking about a problem or task that needs doing, but your not sure how to solve it, chances are you have been going round in circles in your head for a while. Getting a good bit of exercise done allows your mind to reset itself and start fresh. When you return to look at the problem, new ideas will come to you that had otherwise been ignored


• Emotional relief. Everyone has days when they are irritated by things around them, sometimes for a good reason, others simply because you woke up on the wrong side of bed. Use your emotion to fuel your training. Anger and frustration can be bought out by lifting weight, spurring you to greater intensity. The relief you feel once the emotion has been taken out on the weight or exercise can feel incredibly liberating. Remember, you can hurt the weights, so throw them around and give them everything you have.

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Removal from the rush. Life is so rushed these days. You need to hit this deadline and that deadline, or make it to that appointment or you'll get in trouble. Exercise is done in your time, to your plan. You are the boss of your training session and the only person to answer to is you. Having the time out where no one else is watching your every step or measuring your performance allows you to perform at your best. If you truly want to do something, you should be doing it to the best of your ability without others having to constantly push you. Hopefully, exercise and fitness is something you want to do, so the time while you're doing it should allow you to relax, while still working hard.

Brain off, body on. After you have been training for a little while, the process of performing exercises becomes second nature. You don't have to consciously think about how your technique is, because you have been doing it long enough for the muscle to know what its doing without much conscious instruction. You can choose to focus on other things, like the contraction of muscles or the rhythm of your breathing. Listening to your body operating and understanding the responses to certain actions is almost a form of meditation.

Hopefully each of these points has helped put your training sessions in a different light. Its not just about making your body stronger and fitter, it also about keeping your mind healthy.
Thanks for reading. If you have any questions or comments please leave a reply below.

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Boost Your Exercise Motivation

It's very hard to decide to work out when there are so many other things you should be doing. However, exercise is essentially good for you. It gives you a fantastic physical shape, it reduces blood pressure, it strengthens your bones, it eradicates harmful cholesterol, it cuts down on the risk of cancer and it relieves stress. Nonetheless, one very often lacks exercise motivation.

Considering how difficult it is to find time to attend the gym and exercise, below you'll find seven easy means to start out and remain motivated for workout.

• Find an activity you like

Most people at the gym spend a considerable time on the treadmill against their wishes, but there are other methods for exercising that are similarly therapeutic for cardiovascular health and weight reduction. Try different sessions, that is, instead of long cardio sessions, start training at intervals. Find something that will make you enjoy exercising, like joining a sports club with friends.

• Watch your Progress

Take note of your bodily improvements by measuring the changes in fat percentage and weight, which will give you a very clear idea of the advancements brought by your workouts. This will keep you more motivated than studying the mirror each day. Seeing how the workouts have helped you come closer to your ideal can be an excellent motivation to help you keep on going to the gym regularly.

• Note Your Feelings after Working Out

Most people feel tired and unmotivated before exercising and incredibly well afterwards. It is because a workout routine releases positive chemicals into the brain, which translates into a great relief from stress, an increased adrenaline rush and in many cases an improved level of energy. This seems to be enough to keep the motivation high.

• Have Clear Goals

Know very well what you would like to achieve through exercise: bigger muscles, greater fitness, less fat, you name it. Setting a goal before you start exercising works well for keeping you on the right track and highly motivated. Bearing in mind that unrealistic, unachievable or too numerous goals will only get you discouraged, you should focus on a few realistic and attainable goals.

• Tell Others

Letting your progresses be known to other people, such as fellow workout mates, relationship partner or an online discussion group, is another good way of keeping yourself motivated for your workouts. It is easy to avoid your workouts when nobody knows what your commitment is. Accordingly, if you inform someone about your workouts you won't blow them off as easily.

• Think about the future

Exercise is important to improve your health in the long run. It is perfectly fine to want to look great and happy now, but it is also good to remember that you are making your future better.
Believing that with exercise you can keep the doctor away, prevent immobility and give yourself more years may keep you more motivated than looking at it in terms of waistline, weight and muscles.

• Reward Yourself

That doesn't mean that you just have a chocolate box after workout, because this would be a method to halt or reverse all the progress you've been making. Nevertheless, you ought to give yourself a reward that is certainly tangible, because a treat that clearly tells us how good we've been can be very motivating.

To read more on this subject go to http://www.bestexercisemotivation.com

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