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I've been in and around gyms for longer than many of you have been alive (I know we have some young members) and I've done my fair share of cardio. I've also seen countless people doing cardio and never getting any results.
The first mistake many people make is that they never change their choice of cardio machines. If you read my "get tweaked" article (Check out part 1 and part 2), you know I covered the fact that the human body quickly and efficiently adapts to the demands that are placed on it and no more. That's why I suggested making simple changes in your training program to ensure that your body always had to adapt, therefore causing a neurological response, then recruiting different muscle fibers. I also covered that in my Video Blog on Shoulder Presses (Watch it here!).
Well, cardio is no different. If you've been doing treadmill for the past ten years I think it's time for a change because your body is cruising right along having already figured out that you aren't going to ask any more from it. I know people that NEVER change the treadmill they use either. Talk about being a creature of habit.
Well, if that is you let this simple article be your wake up call to try something different, not just the location of your treadmill, but your choice of cardio altogether. Most gyms have at least an upright bike, elliptical, and recumbent, and some of the bigger chains will have rowing machines, perpetual stairs, and running tracks.
What I would suggest is switching up every few days. Keep some variety and keep your body guessing. You'll also want to train in your THR (Target Heart Rate). This is easily determined by taking 220(subtract your age) and multiply by .75-.85. This will give you your THR. If you train in your THR, you will begin to burn fat more efficiently.
As recently as just a few years ago, it was believed that a lower training intensity was better for burning fat (as evident by seeing bodybuilders at Gold's Gym Venice walking at a snails pace on the treadmill) but recently, some experts have come to agree that a higher intensity protocol is a more efficient way to shed unwanted body fat. This is why I suggest the .75-.85% as your measurement tool.
HIIT (High Intensity Interval Training) is another widely accepted method for efficient fat burning. An example of HITT would be using the elliptical and going all out for 15-20 seconds, then simply walking for 15-20 seconds. Do this for 15 minutes or so. That same protocol can be done on the treadmill, around a walking track, and a variety of other ways, but you get the point.
I guess the overall point I'm trying to make is this, don't get stuck in a rut when it comes to cardio. Mix it up, keep it fun and burn some fat. You'll be happy you did.
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Whether you happen to be looking for cardio related fitness equipment or basic fitness equipment we at Home Fitness Equipment have been selling high quality fitness equipment including weight lifting equipment since 1998. Visit us at http://homefitnessequipment.org to find an exclusive range of fitness equipment both for your home and for professional purposes too.
Nicole.
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