If you have been following a long with my Cardio of the week’s you know that last week I assigned some form of “stepping” or another. Hopefully you gave it a shot. For those of you with access to either real stairs or a Stepmill (rolling stairs) I want you to try this program. If [...]

Step up! I’m sure you are all aware that stepping up stairs is rather taxing and is obviously a great form of cardio (assuming you don’t have leg pain that is bothered by the action). Start including some form of stair stepping into your cardio program. Here are some ways to do it and tips [...]

I’ve been throwing this into some of my training sessions and it seems to really add some stress (good thing) to your average cardio sessions. Carry a medicine ball while walking on an incline. Take your basic speed for walking at an incline on the treadmill; Beginners (3.0 mph), Intermediate (3.5 mph), Advanced (4.0 mph) [...]

Try a triathlon with cardio equipment… To keep from getting bored on one single piece of equipment “tri” moving from one to another. 1. Row Machine….15 minutes 2. Stationary Bicycle….15 minutes 3. Run/jog/spring/ walk (depending on your fitness level)  1 mile Program should take you between 35-50 minutes depending on your running speed. Moving from one [...]

This week try a new treadmill interval program. Speed: Beginner (3.0 mph), Intermediate (3.5 mph), Advanced (4+ mph) Up and Down Hill Intervals: Warm-up 3 minutes at your speed With a 2:1 ratio (2 minutes high, 1 minute rest) raise your incline level by 1 after each rest period but start with Incline Level 5. Example: Level [...]

I actually get questions like this all the time. Seems simple enough, right? To me this is a very broad question. What is the goal of the cardiovascular work? To lose weight, improve fitness, aid the metabolism? In most cases it is to lose body fat. So, how much cardio should you do to lose [...]

Many of my followers, clients and others I talk to day-to-day  have really enjoyed the effects of high intensity interval training. If you have been using it for a while switching it up is very easy. If you have been using my recommended 2:1 ratio of “high” intervals to “low” intervals it might be time [...]

Most of us are aware of and perform one kind of cardio, low intensity steady state. We may not know we are doing it but low intensity cardio or steady state is performing durational aerobic activity. Our heart rate is kept between 50-65% of our heart rate maximum and the activity is typically performed for [...]

Don’t end your workout just yet. You will miss the perfect time to burn fat. After a weight training workout can be the perfecttime to burnbody fat. While we lift weights we use all available energy to power through the workout. After our glycogen and glucose (blood sugar) is used up we have finally reached our [...]