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Showing posts with label 6 Minute Cardio. Show all posts
Showing posts with label 6 Minute Cardio. Show all posts

10 Ways to do Boxing more often

Want to do boxing more often?

#1. Do 6 minutes of shadow boxing in the morning when you wake up, combined with some morning stretches. Helps wake you up in a hurry.

#2. Install a boxing punching bag in your basement or garage - and then schedule 20 minutes every day to use it.

#3. Practice shadow boxing while you wait for water to boil. eg. When making coffee, tea, when boiling water for pasta, when making soup, etc.

#4. Buy an old used punching bag that has seen better days and take it with you to the cottage and take it out whenever you want to practice with it.


#5. Get yourself some portable boxing punching bags so you can practice while camping or on road trips.

#6. Practice boxing while waiting for a bus or taxi outside. Also keeps you warm if it is cold outside.

#7. Sign up for boxing lessons with a trainer (like me) or sign up with a local boxing gym.

#8. Encourage your friends or family members to get into boxing too, and practice boxing together in a safe manner.

#9. Go jogging and practice boxing while you jog. Great for your endurance.

#10. Install a homemade boxing bag in a nearby wooded area for everyone to use. A cheap way to do this is to use old tires like in the photos below.



8 Benefits of Jumping Rope

Jumping rope for 6 minutes is a great cardio activity that you can do every day and you can see some dramatic health benefits.
  • Fantastic cardiovascular workout that boosts weight loss dramatically.
  • Tones lower body, especially calves
  • Improves co-ordination
  • Improves agility
  • Increases heart and lung capacity
  • Increases endurance
  • Improves heart rate recovery time
  • Great for fat burning programs
The trick about jumping rope is to pace yourself if you haven't done it for a long time.

Start off doing it for 6 minutes every day.

Then work your way up to 20 minutes every day.

After several months of 20 minutes every day then work your way up to 40 minutes per day.

Jumping rope for a minute is roughly 120 jumps. That makes it a pretty tough exercise to do because it requires so much more energy and coordination.

Calories Burned

A 170 lb person burns 539.78 calories during 40 minutes of moderate jumping rope.

A 200 lb person burns 635.03 calories during 40 minutes of moderate jumping rope.

A 240 lb person burns 762.03 calories during 40 minutes of moderate jumping rope.

Note, because skipping rope is such a big cardio exercise it can also trigger the Afterburn Effect, which will cause you to burn even more calories than you thought. Thus 20 to 40 minutes of vigorous jumping rope every day can burn approx. 1 to 2 pounds of fat (or more) per week thanks to the Afterburn Effect.

A 170 lb person burns 323.87 calories during 20 minutes of vigorous jumping rope.

X 7 is 2267 calories per week, which you can then (conservatively) multiply by 1.5 because of the Afterburn Effect = 3401 calories. 3500 calories equals 1 lb of fat.

Thus anyone who weighs 170 lbs or more, doing 20 minutes of skipping rope every day, can see dramatic differences in just 1 week. So how big is 1 lb of fat? See the photo below.


Now imagine all the health benefits if you started off at say 240 lbs and wanted to lose 80 lbs, down to 160 lbs? They would be plentiful health benefits, but lets do the math to see how this could be accomplished.

Assuming an average weight of 200 lbs during this weight loss period, we use that as the number when inputting into a calorie calculator.

A 200 lb person burns 381.02 calories during 20 minutes of vigorous jumping rope.

x 720 days = 274,334.4 calories burned. That is 78.38 lbs of fat in less than two years... and that is NOT counting the Afterburn Effect, that is not counting additional exercises the person might also try / start doing in addition to skipping rope, and that is not counting dietary changes if they start eating healthier.

For best results, I recommend a healthy balanced diet with lots of veggies, lean meat, and a moderately low amount of carbs. To stay motivated I recommend listening to fast adrenaline filled music while doing your rope jumping.

For fun combine rope jumping / skipping rope with other body weight activities like squats, crunches, sit ups, push ups, chin ups, etc for an all over approach to fitness.

:)



For even more fun try to get friends and family involved too.


Calorie Crunching in 6 Minutes

Lets pretend you weigh 200 lbs and you want to lose some weight - specifically fat off your belly, thighs, under arms, etc.

But you aren't sure what exercises you should be doing. Weight lifting or cardio? Or both? And if so, how much? And which exercises produce the best results?

Well when it comes to weight loss your primary goal is to have a caloric reduction. So you should be doing approx. 70% cardio exercises (because cardio exercises burn more fat) and 30% weight lifting (to maintain muscle tone).

So for example if you had 9 minutes to exercise you might do 6 minutes of cardio and 3 minutes of weight lifting. Which is a tiny amount really, but lets do the math anyway. You have 1,440 minutes in a day so 9 minutes is really only 0.00625 of your day.

So in 6 minutes the most calorie intensive thing you could do is bicycle as fast as you can - approx. 20 mph - which would burn 145.4 calories if you weigh 200 lbs.

In contrast 6 minutes of vigorous weight lifting would burn a mere 54.4 calories. So half that if you did it for 3 minutes, so 27.2 calories.

Grant total for 6 minutes of bicycling + 3 minutes of vigorous weightlifting is 172.6 calories.

It is not a lot. But lets pretend you did that every day for a year. 364 x 172.6 = 62,826.4 calories. Just under 18 lbs of fat. (Exact results will vary on the weight of the person.)

Do that 9 minute exercise routine every day, 2 or 3 times per day and you would lose between 36 and 54 lbs in 1 year. Likely more if you add in the Afterburn Effect and a healthy balanced diet. As your endurance builds and weight drops you will start going faster and pushing yourself harder, possibly exercising for a lot more than 18 or 27 minutes per day... In which case you will reach your exercise goals faster than expected.

27 minutes is less than 2% of your day. Isn't it worth 2% of your day to achieve your exercise goals?

INTERESTING NOTE: Compare below the stationary gym bicycle calories burned vs cycling on a real bicycle. You burn way more calories on a real bicycle because you are moving your own bodyweight, whereas on a gym spinning stationary bicycle you aren't moving any weight. You burn way more calories on a real bicycle - which means the people shelling out money for spin classes would be better off just buying a normal bicycle.

The chart below shows many different activities a person can do and how many calories a 200 lb person would burn in 6 minutes doing those activities. The two best for burning calories (and therefore losing weight) are running and bicycling.


Gym Activities Calories Burned in 6 Minutes (calculated for a 200 lb person)
Aerobics: low impact 45.4 Aerobics: high impact 63.6
Aerobics, Step: 6" - 8" step 77.2 Aerobics, Step: 10" - 12" step 90.9
Aerobics: water 36.3 Bicycling, Stationary: moderate, 150 watts 63.6
Bicycling, Stationary: vigorous, 200 watts 95.4 Calisthenics: Vigorous, jumping jacks, push-ups, sit-ups, pullups 72.7
Calisthenics: Moderate, back exercises, going up and down from the floor 31.8 Circuit Training: w/some aerobic, minimal rest 72.7
Elliptical Trainer: general 65.4 Riders: general (ie., HealthRider) 36.3
Rowing, Stationary: moderate, 100 watts 63.6 Rowing, Stationary: vigorous, 150 watts 77.2
Ski Machine: general 63.6 Stair Step Machine: General, without supporting any bodyweight on hand rails  81.8
Stretching: Mild, Hatha Yoga 22.7 Teaching aerobics 54.5
Weight Lifting: Light, free weight, nautilus or universal-type 27.2 Weight Lifting: Vigorous, free weight, nautilus or universal-type 54.5
Training and Sport Activities Calories Burned in 6 Minutes
Archery: non-hunting 31.8 Badminton: general, social 40.9
Basketball: playing a game 72.7 Basketball: wheelchair 59
Basketball: shooting baskets40.9 Basketball: officiating a game 63.6
Billiards22.7 Bicycling: BMX or mountain 77.2
Bicycling: 12-13.9 mph, leisure, moderate effort 72.7 Bicycling: 14-15.9 mph, leisure racing, fast, vigorous 90.9
Bicycling: 16-19 mph, very fast, not drafting 109 Bicycling: > 20 mph, racing, not drafting 145.4
Bowling 27.2 Boxing: sparring 81.8
Boxing: punching bag 54.5 Boxing: in the ring 109
Coaching: football, soccer, basketball, etc. 36.3 Cricket: batting, bowling 45.4
Curling 36.3 Dancing: Fast, ballet, twist 43.6
Dancing: disco, ballroom, square, line, Irish step, polka 40.9 Dancing: slow, waltz, foxtrot, tango, fox trot 27.2
Fencing 54.5 Football: competitive 81.8
Football: touch, flag, general 72.7 Football or Baseball: playing catch 22.7
Frisbee: general 27.2 Frisbee: Ultimate 72.7
Golf: carrying clubs 40.9 Golf: using cart 31.8
Golf: driving range, miniature 27.2 Golf: walking and pulling clubs 39
Gymnastics: general 36.3 Hacky sack 36.3
Handball: general 109 Handball: team 72.7
Hang Gliding 31.8 Hiking: cross-country 54.5
Hockey: field & ice 72.7 Horseback Riding: general 36.3
Ice Skating: general 63.6 Kayaking 45.4
Martial Arts: judo, karate, kick boxing, tae kwan do 90.9 Motor-Cross 36.3
Orienteering 81.8 Polo 90.9
Race Walking 59 Racquetball: competitive 90.9
Racquetball: casual, general 63.6 Rock Climbing: ascending 100
Rock Climbing: rappelling 72.7 Rollerblade / In-Line Skating 113.6
Rope Jumping: general, moderate 90.9 Running: 5 mph (12 min/mile) 72.7
Running: 5.2 mph (11.5 min/mile) 81.8 Running: 6 mph (10 min/mile) 90.9
Running: 6.7 mph (9 min/mile) 100 Running: 7 mph (8.5 min/mile) 104.5
Running: 8.6 mph (7 min/mile) 127.2 Running: 10 mph (6 min/mile) 145.4
Running: training, pushing wheelchair, marathon wheeling 72.7 Running: cross-country 81.8
Running: stairs, up 136.3 Running: on track, team practice 90.9
Scuba or skin diving 63.6 Skateboarding 45.4
Skiing: cross-country, light effort, general, 2.5 mph 63.6 Skiing: cross-country, vigorous, 5.0 - 7.9 mph 85.7
Skiing: downhill, moderate effort 54.5 Skiing: downhill, vigorous effort, racing 72.7
Sky diving 31.8 Sledding, luge, toboggan, bobsled 63.6
Snorkeling 45.4 Snow Shoeing 72.7
Soccer: general 63.6 Soccer: competitive play 90.9
Softball or Baseball: slow or fast pitch, general 45.4 Softball: Officiating 36.3
Softball: pitching 54.5 Squash 109
Surfing: body or board 27.2 Swimming: general, leisurely, no laps 54.5
Swimming: laps, vigorous 90.9 Swimming: backstroke 63.6
Swimming: breaststroke 90.9 Swimming: butterfly 100
Swimming: crawl, moderate, 50 yds/min 72.7 Swimming: treading, moderate effort 72.7
Swimming: lake, ocean, river 54.5 Swimming: synchronized 72.7
Table Tennis / Ping Pong 36.3 Tai Chi 36.3
Tennis: singles, competitive 72.7 Tennis: doubles, competitive 45.4
Tennis: general play 63.6 Track & Field: shot, discus, hammer throw 36.3
Track & Field: high jump, long jump, triple jump, javelin, pole vault 54.5 Track & Field: steeplechase, hurdles 90.9
Volleyball: non-competitive, general play, 6 - 9 member team 27.2 Volleyball: competitive, gymnasium play 72.7
Volleyball: beach 72.7 Walk: 2 mph (30 min/mi) 22.7
Walk: 3 mph (20 min/mi) 30 Walk: 3.5 mph (17 min/mi) 34.5
Walk: 4 mph (15 min/mi) 45.4 Walk: 4.5 mph (13 min/mi) 57.2
Walk: 5 mph (12 min/mi) 72.7 Water Skiing 54.5
Water Polo 90.9 Water Volleyball 27.2
Whitewater: rafting, kayaking 45.4 Wrestling: one match = 5 minutes 54.5
Outdoor Home Maintenance / Improvement Activities 
Calories Burned in 6 Minutes
Carpentry, installing rain gutters, building fence 54.5 Carrying & stacking wood 45.4
Chopping & splitting wood 54.5 Cleaning rain gutters 45.4
Digging, spading dirt, composting 45.4 Gardening: general 36.3
Gardening: weeding 40.9 Laying sod / crushed rock 45.4
Mowing Lawn: push, hand 54.5 Mowing Lawn: push, power 50
Operate Snow Blower: walking 40.9 Paint outside of home 45.4
Planting seedlings, shrubs 40.9 Plant trees 40.9
Raking Lawn 39 Roofing 54.5
Sacking grass or leaves 36.3 Shoveling Snow: by hand 54.5
Storm Windows: hanging 45.4 Sweeping: garage, sidewalks, outside of house 36.3
Trimming shrubs/trees: manual cutter 40.9 Trimming: using edger, power cutter, etc. 31.8
Watering plants, by hand 22.7 Workshop: general carpentry 27.2
Yard: applying seed or fertilizer, walking 22.7 Yard: watering by hand, standing/walking 13.6
Indoor Home Repair / Improvement Activities
Calories Burned in 6 Minutes
Carpentry: finish or refinish furniture or cabinets 40.9 Caulking: bathroom, windows40.9
Crafts: Standing, light effort 16.3 Hang sheet rock, paper or plaster walls27.2
Lay or remove carpet/tile 40.9 Paint, paper, remodel: inside40.9
Sanding floors with a power sander 40.9 Wiring and Plumbing27.2
Home & Daily Life Activities Calories Burned in 6 Minutes
Child-care: bathing, feeding, etc. 27.2 Child games: moderate, hop-scotch, jacks, etc. 36.3
Cleaning House: general 27.2 Cleaning: light dusting, straightening up, taking out trash, etc. 22.7
Cooking / Food Preparation 18.1 Food Shopping: with or without cart 20.9
Heavy Cleaning: wash car, windows 27.2 Ironing 20.9
Making Bed 18.1 Moving: household furniture 54.5
Moving: carrying boxes 50.9 Moving: unpacking 31.8
Playing w/kids: moderate effort 36.3 Playing w/kids: vigorous effort 45.4
Reading: sitting 9 Standing in line 10.9
Standing: bathing dog 31.8 Sleeping 8.1
Vacuuming 31.8 Watching TV 9
Office Activities Calories Burned in 6 Minutes
Driving vehicle to work 18.1 Sitting: light office work, meeting13.6
Standing: filing, light work 20.9 Riding in a bus or vehicle to work9
Typing: Computer, electric or manual 13.6 Walking: work break31.8
Occupational Activities Calories Burned in 6 Minutes
Bartending/Server18.1 Bakery: general, moderate effort36.3
Building Road: hauling debris, driving heavy machinery 54.5 Carpentry Work 31.8
Coaching Sports 36.3 Coal Mining 54.5
Computer Work13.6 Construction: outside, remodeling50
Custodial Word: general cleaning, moderate effort 31.8 Electrical Work31.8
Firefighting109 Forestry, general72.7
Forestry: planting trees by hand54.5 Heavy Equip. Operator22.7
Horse Grooming54.5 Light Office Work 13.6
Locksmith 31.8 Masonry 63.6
Masseur, standing36.3 Moving / Pushing heavy objects >75 lbs. 68.1
Patient Care: Nursing 27.2 Plumbing 31.8
Police Officer: making an arrest 36.3 Printing: operator, standing 20.9
Sitting in Class 16.3 Shoe Repair: general 22.7
Steel Mill: general 72.7 Theater Work21.8
Truck Driving: loading and unloading truck 59 Welding 27.2

Weighted Bar Exercises

Many exercisers like using a weighted bar because of its versatility. It can be used for strength, cardio and high intensity routines - and all it is really is a big heavy stick.

The brand name version of this is the Body Bar, which is a basically heavy weighted metal stick that has been on the market since 1987, but material wise it is no different from a metal bar you could purchase at Home Depot, Home Hardware or Canadian Tire. In fitness terms the brand name Body Bar has managed to stay popular because it is versatile, despite the fact that you could easily buy any metal bar and do the same job with it.

For extra comfort you can also attach a foam insulation tube around the metal bar, or you could just wear weight lifting gloves on your hands. Either way you don't need to buy an official Body Bar - because quite frankly I don't want to promote a product that is a complete ripoff when people can purchase the equivalent for a lot less.

The beauty of a weighted bar is it can be used like a barbell or like free weights. Being weighted throughout the bar, oppose to loading plates, makes it an ideal tool for beginner barbell squats. It makes balance easier and the exerciser can practice on their own, without need for a weight lifting spotter.

You can also use the weighted bar for cardio and abs. Holding on to one for resistance when doing step ups, or placing it over the shoulders and twisting for core training, makes the exercises more challenging, but is still comfortable.

A huge issue with barbell training is that even if the bar is placed correctly across the shoulder blades, as opposed to across the neck which is improper, many people find it uncomfortable and unsettling to be resting the weight on their shoulders thusly. If you opt for the brand name version Body Bar or get the foam insulation then it is not only slightly padded, but the even weight distribution makes such exercises more comfortable and less intimidating.

The other advantage is that metal bars can be purchased in a range of weight increments from lower weights to 50 lbs or more, which means that unlike the Body Bar which has a lesser range of weights you can purchase, you can match the bar to your individual needs. Thus regardless of whether you only want a little weight or a lot of weight you can challenge yourself with heavier bars as you see fit.

It also means you don't even have to PURCHASE such things. You could easily use a big heavy wooden stick that you find while out for a walk and use that for your purposes. Or alternatively sometimes people even throw out metal bars they don't need any more.

I myself use the metal bar that came with my home gym and then wrapped it with leftover faux leather (for comfort) I had lying around from when I made a quiver for archery. So no worries there.

DIFFERENT WEIGHTED BAR EXERCISES

#1. Bench Press

#2. One Arm Row

#3. Shoulder Press

#4. Bicep Curl

#5. Skull Crushers

#6 Make up your own exercises! eg. I enjoy swinging the bar around like it is a kendo shinai sword.

#7. Chest or overhead for weighted crunches.

#8. Across the shoulders and twist from the core, while trying to touch the elbow to opposite knee.

#9. Across the shoulders for lunges

#10. Squats

#11. Yoga poses with 8 to 10 reps, such as warrior 1, 2 and 3.

#12. Deadlifts

#13. Bicep Curls + Raises

#14. Shoulder Lifts while doing Stairs Step Ups

Basically you can do a huge variety of exercises with a big heavy stick. This is but a small sample of the exercises that are possible with a weighted bar. They're perfect for your frugal home gym, so if you're looking for a new fitness toy to motivate your workouts, try it out.

I would definitely recommend making your own rather than spending the $49 to buy an official Body Bar off Amazon / etc. You can buy a metal bar + insulation / faux leather for a lot less than that.

The Afterburn Effect

The Afterburn Effect is a little known but very useful way to burn calories.

Whenever you get your heart rate up to approx. 80% of its maximum (for your age category) it kickstarts a chemical process whereby your body starts consuming more fat in your body. [Note: A similar effect is caused when you take cold showers, which starts burning brown fat.] This bio-chemical process will burn roughly 500 calories (exact results vary on the person and the exercise you did to kickstart it) over the next 24 hours.

Once started the Afterburn Effect burns through lots of calories and for the next 24 hours you feel really energetic and alive - and you are burning calories without realizing it. Over the next day you will feel less hungry and more energetic. The loss of hunger will be due to burning fat stores in massive amounts.

WAYS TO KICKSTART THE AFTERBURN EFFECT

#1. Sprinting really hard for several minutes. Lets say you sprint / run as fast as you can for 6 minutes and then stop. You will be out of breath, but the Afterburn Effect will be triggered.

#2. Cycling really hard.

#3. Fast Jogging - Not exactly running, but not jogging either. It may take longer than sprinting, but it will eventually get your heart rate way up there. Jogging by itself is not a guarantee that you will get your heart rate high enough so you have to push yourself to go faster than normal.

#4. Swimming, the faster the better.

#5. High Intensity Interval Training - The more intense the exercise the better the Afterburn Effect will be.

Basically any kind of cardio exercise which gets your heart pumping really fast will cause you to kickstart the Afterburn Effect. Any kind of high intensity training, including interval training or adrenaline sport, can kickstart the extra fat burn.

If you do a cardio exercise, like boxing for example, and then reach a point whee you are out of breath and have to stop then you probably hit the point where you kickstarted the Afterburn Effect.

HOW TO GET MORE RESULTS USING THE AFTERBURN EFFECT

#1. Exercise FASTER at the beginning of your exercise routine.

#2. Use Interval Training to give yourself breathers in between intense exercises.

#3. Use a heart monitor so you can get a measurement of how well you are raising your heart rate.

#4. Exercise once in the morning, once in the afternoon and once in the evening around 7 PM. 5 to 10 minutes each time will do it, as long as the exercises you are doing are intense and getting your heart rate up.

Number 4 above is super important, because it can cause a Double or Triple Afterburn Effect, causing you to burn intense amounts of fat in an hurry. It won't burn 1000 or 1500 calories, but it can raise it above 500 to around 700 to 900 calories. Do that 4 or 5 days in a row and you've already lost a pound of fat. Every day for a month and that is about 6 or 7 pounds, all for doing 10 minutes in the morning, 10 minutes in the afternoon, and 10 minutes in the evening.

SO WHY ISN'T EVERYONE DOING THIS?

Honestly. It is the same excuses people usually give for not exercising. "Don't have the time." "My knees hurt." "I always forget to exercise." Things like that.

The solution therefore is to make a schedule, find the time in your schedule, and if your knees hurt or something like that then find a cardio exercise which doesn't hurt your knees (eg. boxing).

If you find the time you can burn the calories so fast you will be amazed by the results.

And what is better is that these high intensity exercises also work very well for people with thyroid conditions. So you've got no excuses people. Add some intensity to your daily workout and see better results!


Attaining the Beach Perfect Body using 6 Minute Cardio Sessions

How long can you exercise at your top speed before you need to stop and rest?

Maybe 5 or 6 minutes?

Aim for 6 minutes if you can.

Lets pretend that your goal is to get a "Beach Perfect Body" by shedding some unwanted fat around your middle. Spot training doesn't work losing fat (it will actually bulk up that area with added muscle) so your only real choice is cardio - running, jogging, swimming, cycling, etc.

So you really need to burn lots of calories doing cardio. But maybe you don't have a lot of time in your day (or at least that is the excuse you keep telling yourself).



It is true that 1 hour is only 4% of your day... and that 30 minutes is only 2% of your day... And 15 minutes is only 1% of your day.

But every percentage of your day that you spend exercising - especially at your top speed - boosts your metabolism, kickstarts the Afterburn Effect, releases adrenaline into your blood, and burns calories.

6 minutes is only 0.4% of your day. It is a TINY percentage of your daily activities. But imagine if you use those 6 minutes to do vigorous jumping jacks you will burn 60 calories* right there.

* calorie estimate based on a weight of 165 lbs.

Do that 6 minutes of every day for a month and you've lost 1,800 calories - a little over half a pound.

If you are in an hurry you have to realize that you are not going to get a "Beach Perfect Body" by doing only one 6 minute session of jumping jacks every day. But what if you did them 10 times per day, spaced out evenly? Three times in the morning, twice during your lunch break, twice when you get home, and three times between 7 and 9 PM.

Well then you'd lose "at least" 18,000 calories - a little over 5 pounds. I say "at least" because you might burn a lot more if you managed to kickstart the Afterburn Effect multiple times during the day.

The Afterburn Effect is a heightened metabolic state which causes your body to burn through fat in an hurry in order to replenish your body. It is often triggered following periods of intense exercise - preferably a period of at least 5 minutes during which time you raise your heart rate dramatically.

Which means doing 6 minute cardio sessions - intense bursts of exercise - multiple times per day can give you multiple Afterburn Effects which will really burn calories fast and leave you feeling invigorated and wanting to do more because you will be on a bit of an adrenaline high.

So lets pretend that every year you wanted to lose weight for the swimsuit season... say 15 pounds. Then hypothetically you could go jogging for an hour every day for 3 months and you would shed the weight. But jogging might not get your heart going fast enough to kickstart the Afterburn Effect, which is why you can actually get better results by using the same amount of time to do high intensity exercises like sprinting, vigorous jumping jacks, basically any kind of high intensity exercise.

The adrenaline combined with the Afterburn Effect will leave you feeling very energetic and after a few days of doing the exercises you will want to do them more often - and even look forward to them.

In which case you won't lack for motivation as you shed the pounds and aim to get that Beach Perfect Body.



Bicycling your Way to Fitness

6 Minutes on your Bicycle per Day...

If you weigh between 160 to 170 lbs 6 minutes on a bicycle (cycling as fast as you can) burns 120 calories.

You are only cycling 20 mph (32 kmph), but in 6 minutes you've burned 120 calories... And when you realize you are only supposed to eat approx 2000 calories per day then that is 16.7% of your daily calories in JUST 6 MINUTES.

Now of course you don't need to be racing / going that fast. You could go at a more leisurely pace.

At 10 mph you burn 47 calories.

At 12 mph you burn 62 calories.

At 14 mph you burn 79 calories.

At 16 mph you burn 95 calories.

And this is just for someone who weighs 165 lbs. The more you weigh the more you burn when doing cardio because it takes more effort.

If you weigh 220 pounds the numbers go up dramatically!

10 mph for 6 minutes = 62 calories.
12 mph for 6 minutes = 84 calories.
14 mph for 6 minutes = 104 calories.
16 mph for 6 minutes = 126 calories.
20 mph for 6 minutes = 168 calories.

And its just for 6 minutes! Imagine if you bicycled at a leisurely 10 mph pace for 1 hour (bicycling 10 miles)... the total is 630 calories.

Go weigh yourself, visit the free calorie calculator at fatburn.com/free_tool_activity_burn.asp and then calculate how many calories you can lose just by cycling daily...

And then go bicycle every day for a month and see how much you lose.

For fun you can also take up fixing bicycles. Lose weight, fix bicycles, bicycle, save money on transportation, have fun!

Break Times = Excuse to Exercise

Ever found yourself waiting for a bus, train or taxi?

Ever discovered that you need to wait for someone to finish or deliver something before you can do something you're supposed to do?

Ever got really bored while standing in a lineup?

Well here is a hot tip!

Take that 6 minutes or 10 minutes or however much time you have available to do some basic cardio exercises.

#1. Run in Spot

#2. Jog up and down the Stairs

#3. Do Stretches or Yoga

#4. Do balancing exercises on your legs

#5. Do squats

#6. Do Counter Pressure Exercises (aka Isometric Exercises) with your arms (pulling or pushing one arm vs the other).

Now I admit some exercises may look silly if you do them in public. eg. Doing yoga while waiting in a bank lineup, but some exercises like the Counter Pressure Exercises or Stretches you can do anywhere and nobody will notice or care*.

* Although truth be told, stretching also has an effect of making people look more attractive to the opposite sex.

One famous user of Counter Pressure Exercises / Isometric Exercises was Bruce Lee, the martial artist / movie star. It made up the majority of his training exercises. His martial arts style, Wing Chun Gung Fu, placed huge emphasis on using such exercises to build up strength and speed.

Bruce Lee injured himself while exercising with free weights and swore off using weights, insisting from that point on that he would focus on using Isometric Exercises and bodyweight exercises.

The end result is if you have 6 minutes and nothing to do, why not do some quick cardio, stretching or any other kind of exercise? Think of it as an exercise break and you've got no excuse not to use that time productively.

And lets pretend for a moment you end up waiting around like that on a daily basis. Say half an hour every day while you wait to pick your kids up after school. That is 5 days per week, 30 minutes per day, 150 minutes worth of exercise. Burning 300 calories per hour you are looking at 23,400 calories per year or approx. 7 lbs. Maybe more if you're burning more than 300 calories/hour.


6-Minute Cardio Fat Blaster

Want to increase your metabolism? Apparently one of the best things to do is to have a very short vigorous workout (ie. a Quickie) and then go about your daily business.

Here is a quick 6 minute workout I found that burns fat superfast.

0:00-1:00: Bouncing Shuffle

Squat slightly with elbows bent at sides. Shuffle left to right for 4 counts each.

1:00-1:30: Jog in place

1:30-2:30 Speed Skate

Hop from side to side, swinging opposite leg behind you and arms in the direction you're moving.

2:30-3:00: Jog in place

3:00-4:00: Knee Crunch

Lunge with left knee bent, right leg extended behind you, arms to front at shoulder height. Bend right knee and pull toward chest as you crunch upper body toward right knee (as shown); extend back to lunge. Switch legs after 30 seconds.

4:00-4:30: Jog in place

4:30-5:30: Jump Squat

Twist Squat with feet hip-width apart, hands behind head. Rotate torso to left and right, then jump, hands overhead. Land with knees soft and repeat.

5:30-6:00: Jog in place
Looking to sign up for archery lessons, boxing lessons, swimming lessons, ice skating lessons or personal training sessions? Start by emailing cardiotrek@gmail.com and lets talk fitness!

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