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Tag Archives: cardiovascular exercise

  • Core Cardio

    Cardio serves a great purpose in improving heart health and body composition. Combining cardio with core exercises is a great way to mix up your workouts, do something fresh and knock out two workouts at the same time.

    This workout can be done outdoors in the park or inside at the gym, provided there is a running track inside your gym. Please do not run between the equipment and other members at your gym, it's dangerous and you will look crazy.


    Start off with a brisk walk or medium pace on the treadmill for 10 minutes.

    Follow with 20 minutes light stretching concentrating on the legs.


    If outdoors mark out 20 paces and if indoors do the same however you may need to lap the circuit a few times to make one lap.

    Circuit 1

    Plank for 30 seconds.

    Run one lap.

    X 5 rounds.

    30 second break


    Circuit 2

    Plank for 30 seconds.

    15 sit ups.

    Run one Lap.

    X 5 rounds

    30 second break


    Circuit 3

    Box leg & arm extensions.

    10 reps each side.

    Walking lunge one Lap.

    X 5 rounds

    45 seconds rest


    Circuit 4 (killer circuit)

    Box leg & arm extensions.

    15 reps each side.

    20 sit ups.

    30 second plank.

    Run one lap.

    Lunge one lap.

    X 5 rounds

    60 seconds rest


    Repeat circuit 4


    Cool Down

    Walk at a medium pace either outdoors or on the treadmill for 10 minutes followed by light stretching focusing on the legs for 10 minutes.

  • I am dieting. I am also running for an hour 3 times a week. But I am not losing any weight!

    Quite simply, if you're not losing weight, this would suggest that your caloric intake is similar to your caloric expenditure.

    If you consider calories in versus calories out, if calories in is greater (eg. through eating), expect to gain weight. If your calories out is greater (eg. through exercise, metabolic processes etc.), expect to lose weight.

    That said, two major aspects of your training would require attention:

    Number 1 - your diet. If you decrease the calories in your diet, this will decrease your caloric intake and thus assist in weight loss. Your current intake may be too much. Other tweaks may be in order, such as meal timing, meal frequency, meal sizes etc.

    Number 2 - your cardiovascular exercise. If you perform more cardio, you will increase your calories out and also assist in additional weight loss. In addition to this, have you considered high intensity interval training (HIIT) as a form of cardio? Whilst it may not be suitable for the beginner, it is definitely something worth striving for. Some studies have shown fat loss to be 9 times greater than endurance cardio. Check out the following article for more information:

    The Fat Burning Zone

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