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Showing posts with label Cardio Exercises. Show all posts
Showing posts with label Cardio Exercises. Show all posts

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

Build a Beach Perfect Body - In The Winter!!!

It is November and it is starting to snow in Toronto maybe once per week. By December it will be snowing more regularly. By January there will be a foot of snow on the ground.

But if you count the months until mid June (the start of swimsuit season) then there is November, December, January, February, March, April and May - 7 months to get prepared if your goal is to lose weight and look fit for swimsuit season.

Now pay attention... most people only start trying to get fit a month or two before swimsuit season - and most of them FAIL to meet their exercise / weight loss goal.

The reason why is because they are focusing all of their exercise goals into a month or two month period and then wonder why they failed. When asked why they will point to reasons like not enough time, the workouts were too difficult, they fell off the wagon diet wise, lack of motivation and so forth.

I argue that they need to change their approach.

#1. Stop trying to do everything a month or two before swimsuit season. Start exercising NOW, many months before swimsuit season is even close. Thus their excuse that they didn't have enough time will be null and void.

#2. By doing the first it also means the workouts don't need to be quite so intense. People burn out and lose motivation if their workouts are too intense. In contrast if they start exercising over a 6 month period their workouts will be about one third the intensity of a 2 month workout regimen designed to accomplish the same goal. Thus the second excuse about workouts being too difficult will likewise be null and void.

#3. If you are going to make lifestyle / dietary changes you need to make permanent changes that you can stick with it. Now I admit that means making changes during the Christmas holiday season - a season during which many people are prone to binge eating on chocolate treats, xmas dinners, etc. But it can be done and you can do it if you give it an honest try. Start by making the switch to dark chocolate only (70% or better) - no more sugary chocolate or "white chocolate". Eat more veggies during xmas dinners and make fruits and vegetables part of every meal you eat, and every snack. Find the fruits and veggies you love and stock up on healthy foods you love.

#4. Find ways to motivate yourself. Music I find is a great motivator. Another way to motivate is to use fun activities that you enjoy doing. eg. Ice skating, downhill skiing, or just plain going for an afternoon walk and taking your camera with you.

Wait, its cold outside! I hate going outside in the cold!

Then invest in some thermal underwear. Learn how to layer clothing so you don't feel the cold. Get tight fitting clothes that fits really well and keeps you warm. Wear 3 or 4 layers under your jacket, get good thermal gloves, a neck warmer, hat, thermal longjohns for wearing under your pants/jeans, warm boots, thick socks - and voila! You will probably be so warm you will be unzipping layers!

Dressed like that and you can go jogging / winter walks / ice skating / tobogganing like when you were a kid and you won't really be bothered by the cold at all.

Next you need to avoid the temptation to just relax all winter indoors watching cable television, mucking around on Facebook and nonsensical videos on YouTube. Cancel the cable (33% of it is advertising anyway), take a vacation from Facebook, and go outside and make your own winter oriented videos and then post them on YouTube instead of watching other people's junk.

Things To Do This Winter!

#1. Cross Country Skiing - burns a tonne of calories! Burns 500 to 700 calories per hour depending on your weight.

#2. Take Up the Biathlon - cross country skiing with a rifle on your back! Yeehaw! Who says cross country skiing isn't a manly sport???

#3. Archery Biathlon - don't like guns? Take up the archery biathlon. Basically the same idea, but using a bow and arrow.

#4. Snow Shoeing - also burns lots of calories. Good for balance training too, plus it doubles as weightlifting for your legs. Try it and you will see how hard it is.

#5. Snowboarding - Good for cardio and balance. Works your abs too!

#6. Downhill Skiing - Same as snowboarding, makes for fun cardio.

#7. Ice Skating - Great cardio and balance training.

#8. Hockey - On skates or as Road Hockey, this sport will get you outside and having fun while also providing great cardio. Just don't forget to shout CAR!!!

#9. Shoveling Snow - Okay so technically it is not a sport... but it is very good cardio and weightlifting exercise. Shoveling snow is very hard so if you have a poor heart be certain to take it easy while shoveling snow because it is so difficult people are known to have heart attacks.

#10. Taking the dog for a walk - Seriously. Pets need to get outside and exercise too. So take the dog for a walk as often as you can. Or better yet, try competitive dog jogging.



Three Great Compound Exercises

A compound exercise is a multi-joint movement which utilizes multiple muscles at the same time so you get all the physical benefits of weightlifting / cardio for those muscles.

Unlike a bicep curl, which is an isolating exercise, and only works one muscle at a time, a compound exercise works two or more muscle groups. The classic example of a compound exercise is a bench press which utilizes triceps, deltoids and pectorals.

However, not all compound exercises are geared towards weightlifting. There are compound exercises that seriously raise your heart rate, burn fat, and still strengthen and tone the body. Example: Bicycling uses multiple leg muscles, raises your heart rate dramatically, while building muscles in your legs and burns calories like crazy.

Another example is boxing, which although it is a sport, it utilizes muscle groups in the whole body and makes for a great cardio exercise - and requires great balance and agility.


As such compound exercises are great for people who want more time efficient workouts and want a workout that is more geared towards weight loss, while simultaneously building muscle. Being able to work more than one muscle at a time cuts down on the overall time requirement for your fitness regimen. Such exercises also tend to work the core from having to balance, change levels, and twist / turn.

Here are three great compound exercises for you to try at home!

1. For your lower body, back, and core try Side Lunges + Rowing

In a wide stance holding a dumbbell in each hand, turn the toes out, with your body facing forward. Lunge over to one side, keeping the knee over the ankle and behind the toe. As you lunge row the weight back like a one arm row with your opposite arm. Then place that weight on the floor. Repeat on the other side so that both weights are now on the floor. When you lunge back to the first side pick the weight up and row. Go to the other side and do the same. Alternate between pick up, drop off and rows. This one will really make you sweat!

2. For your lower body, biceps, shoulders, core try Squats, Curls and Raises

With one heavy weight held with both hands go into a squat. Remember to keep all of the weight on your heels, and push your bum far back. On the way back up to starting position curl the weight like a bicep curl and as you stand, raise it over your head. Get the weight back down hanging in front of your body before starting the next squat, curl and raise rep.

3. For your lower body, chest, triceps, shoulders, core try Lunges + Push Ups

Stand in a wide stance. Point one toe away from your body and go down into a lunge, placing your hands onto the floor. Sweep your forward leg back into a plank position and do a push up. Bring the same working leg back in between your hands and lunge back up to staring position. Change sides.

Note

The above three exercises also go well with cardio intervals (like jumping jacks or skip rope), alternated between isolating exercises, or on their own. If you grow bored with them try making up your own compound exercises that focuses on the muscle groups you want to work with the most.


The Piecemeal Workout

The concept of a piecemeal workout is simple. Divide however much time you have to workout into 1 minute segments and then do X different exercises, wherein X is the total number of minutes you have available.

So for example if you have 20 minutes available, you are doing 20 different exercises for 1 minute each. Or if you have 60 minutes to workout you are doing 60 different exercises (possibly with a few minutes break during that time).

I recommend including a couple minutes of doing different kinds of stretches in there too, closer to the middle and the end of the workout. That will reduce muscle fatigue and act like a relaxing exercise in-between harder exercises.

For fun you can also make it into an interval training workout, whereby you alternate high intensity exercises with low intensity exercises.

Or whatever you want to do. Just keep it simple and avoid too many pieces of equipment. It is better if you can limit yourself to say 4 dumbbells, a skip rope and a yoga mat.

You can make the focus of your piecemeal workout on weightlifting, or it can be cardio, or it can be a mix of cardio and weightlifting (like perhaps 70% cardio and 30% weightlifting). It all depends on whether your goals are more to lose weight, build endurance or build muscle or all three.

So for example lets say you did the following...

1. Yoga, 1 minute.

2. Burpees with push ups
, 1 minute.

3. Squats with weight
, 1 minute.
 
4. Push ups
, 1 minute.

5. Mountain climbers
, 1 minute.

6. 2 arm bent row
, 1 minute.

7. Punches
, 1 minute.

8. Alternating front kicks
, 1 minute.

9. Bicep curls on knees
, 1 minute.

10. Lateral raises
, 1 minute.

11. Walking lunges with weights
, 1 minute.

12. Jump rope
, 1 minute.

13. Jumping jacks
, 1 minute.

14. Side kicks, 30 seconds each side.

15. Overhead extension
, 1 minute.
 
16. Wall sit
, 1 minute.

17. Five Sun Salutations
, 1 minute.
 
18. Alternating low back extension
, 1 minute.

19. Bicycle Crunches
, 1 minute.

20. Front plank
, 1 minute.

If you are doing longer workouts you will need a longer list of exercises to do. In which case please browse CardioTrek.ca for more examples of exercises you can add to your list. I have hundreds of different exercises listed on here, especially in the Frugal Exercises section since most of those are bodyweight exercises.

After your workout remember to do some light stretches. Helps reduce muscle fatigue.

The 2% Workout

If I was to write an exercise book I think I would call it "The 2% Workout".

Why?

Because 30 minutes is 2.08333% of your day.

The idea of the book essentially would be to that people should exercise for 30 minutes per day and burn as many calories as they can during that time period.

And since 30 minutes is only a little over 2% of your day there really isn't any excuses for why people cannot use 2% of their day to get fit.

Ask yourself:

"Are you willing to use 2% of your day to get fit 
and get the body you've always wanted?"

And if you answer yes, then it is time to start using that 2% to achieve your goals.

SCHEDULING

Once you say yes the next thing you need to is schedule the time.

That means you need to find 30 minutes in your day to exercise and do nothing but exercise (and maybe listen to music or watch TV while you exercise).

EXERCISES

It also doesn't matter so much what exercise you pick - as long as it is burning lots of calories it is going to be beneficial. The list below is some popular / fun exercises that you can choose from or come up with your own.

Notes - I listed the moderate versions of various exercises because some people may not be able to do the vigorous exercises for 30 minutes. All calorie calculations below are for an 191 pound individual, which is the average weight of an American Male - since 67% of American men are overweight or obese, the average number should be closer to what many people are in weight. If you want more accurate calculations there are many calorie calculators available online and also apps for your SmartPhone.

Archery - 149 calories in 30 minutes.

Boxing Punching Bag - 258 calories in 30 minutes.

Calisthenics, Moderate - 195 calories in 30 minutes.
 
Cycling, 12-14 mph - 378 calories in 30 minutes.

Cycling, Leisurely - 172 calories in 30 minutes.

Fencing - 258 calories in 30 minutes.

Hatha Yoga - 120 calories in 30 minutes.

Hocky or Road Hockey - 350 calories in 30 minutes.

Jogging - 304 calories in 30 minutes.

Pushups/Situps/Etc - 206.5 calories in 30 minutes.

Swimming, Moderate - 264 calories in 30 minutes.

Weight Lifting, General - 149 calories in 30 minutes.

What this tells you is that if you want to do something more aggressive you might to choose activities like boxing and road hockey, because they burn a lot of calories because they are heavy cardio activities. Cycling, swimming and other cardio exercises also burn lots of calories and this will make a fundamental difference in burning fat.

THE AFTERBURN EFFECT

The Afterburn Effect is a metabolic condition whereby your metabolism is raised far above its normal rate and your body burns roughly 500 calories more over the next 24 - 48 hours and you end up feeling really energetic and positive about yourself.

It is caused by raising your blood pressure up to roughly 85% of its maximum potential - which is more easily done through cardio exercises that get your blood pumping fast. Thus the really high cardio exercises like running, vigorous swimming, boxing a punching bag, sports like road hockey, soccer, etc... they can vastly increase your calorie burn because they are more likely to trigger the Afterburn Effect.

Thus lets pretend you spend 30 minutes every day boxing a punching bag. Each time you do this you put some serious effort into it and get your heart rate up to 85% roughly.

Math wise for someone who weighs 191 lbs, this will mean they burned 258 calories and will burn an extra 500 calories over the next 24-48 hours.

In a week they will burn 5,306 calories - or roughly 1.52 pounds.

In 30 days 22,740 calories - or roughly 6.5 pounds.

In a year (364.25 days), 276,101.5 calories or 78.9 pounds. Possibly more if you are eating healthier as you progress. (Less if you aren't eating healthy, or if you are doing exercises that build muscle through strength training or endurance-strength training because you will gain muscle weight during the same time period.)

Don't worry about your weight so much - go based on how you are feeling physically. Your weight can deceive you if you are gaining muscle weight while losing fat at the same time. If you want to measure progress use a tape measure around your middle.

STAYING MOTIVATED

Find ways to have fun while exercising. Sports like tennis, cycling, boxing, archery, fencing, martial arts - these are all great ways to exercise and have fun at the same time. You will not lack for motivation if you are doing an activity that you love.



8 Autumn Activities and Sports to keep you fit!

It is October and it is officially Autumn now (because lets face it, the first 20 days of September are technically Summer). Many exercise enthusiasts see the change of seasons as the end to their favourite outdoor activities and an end to their fitness regimen. However before you pack it in and start hibernating during the winter try out these outdoor activities for the cooler Autumn weather.

8 Fun Fall Activities

#1. Cycling

Great cardio and it is good for building endurance. Burns calories like crazy! And it is pretty frugal as you pick up a cheap bicycle easily on kijiji or craigslist.




#2. Sports

Pick one! Football, basketball, baseball and soccer are fantastic fall sports. If those aren't you for you then try archery, tennis, golf, frisbee sports like frolf / frisbee football, etc. And lest we forget we live in Canada and that we all need to play ROAD HOCKEY!

#3. Outdoor Training and Bootcamp

Fall is the perfect season for moving your personal training outdoors. Hire a personal trainer in Toronto (cough cough me) and get lots more exercise while getting fresh air. Or join a morning bootcamp and get your workout finished before you start the day. As a personal trainer / sports trainer I offer a variety of outdoor activities / coaching options / personal training in Toronto. Check out my rates and services.

#4. Running and Jogging

Great for cardio and building endurance!

Okay so maybe running is not your idea of a fun activity. Maybe you haven't heard of "runner's high"? If you run far enough your body starts getting pumped full of hormones to drown out the pain. This is why marathon runners have a tendency to look like heroin addicts - they are literally addicted to runner's high. Now I am not suggesting that you should become an addict like Toronto Mayor Rob Ford (although frankly if he was high on marathons instead of crack the citizens of Toronto would feel safer). But I do believe in the benefits of running and that it is a more fun activity than many people give credit to.

#5. Walking and Hiking

Visiting a ravine, conservation park or even walking in your neighbourhood is great for fitness. Take the dog with you! Take your camera!

#6. Rollerblading

I know most people think of this being a summer activity, but it is still fun to do in the Spring and Autumn too. It is great for cardio and balance as it really works your core muscles.

#7. Parkour and Freerunning

This is a good idea if you are already young and fit. If you are not, maybe this is not a good idea.



#8. Mountain Climbing!

Seriously. It is like adrenaline high weightlifting for the outdoor adventurer! Burns a lot of calories too!

Although I definitely recommend using safety equipment. Freehand climbing is not for the faint of heart.


Calories Burned based on Weight
130 lb
155 lb
180 lb
205 lb
Mountain Climbing
472
563
654
745



Power Training - Speed and Weight

Power Training is nothing new.

Soldiers have been doing it for decades.

I will give you an example. Carry a 50 lb backpack uphill at a run. Soldiers do that regularly - see the speed marching training the British marines did during WWII in the documentary "The Greatest Raid of All".

But you probably are not a soldier.

But that doesn't mean you can't use similar training exercises to give yourself more speed and strength.

That is the whole purpose of Power Training - to quickly get from one place to another, often while carrying, pushing, pulling a lot of weight with you. Or sometimes not even weight, but using something to make it harder resistance wise.

Ever bicycled into the wind on a windy day? Very hard, isn't it?

But it is a really good workout because you are pushing your muscles harder than you normally would while cycling - unless you are fan of cycling uphill, in which case keep doing that!

The kind of people who take part in Strongman Competitions also love Power Training. You know who I mean, the type of people who can pull a truck down the street, do an obstacle course while carrying 300 lbs on their back, that sort of thing.

Like in the video below of a Syrian man pulling a train.



But feats of superhuman strength aren't for everyone.

But that doesn't mean you can't use Power Training techniques to give yourself more strength and speed.

THE BENEFITS OF POWER TRAINING
 
Power training exercises often use either the full body, or one limb at a time (unilateral training) to accomplish amazing results. This technique reduces muscular imbalance and is more functional for everyday life. Isolation exercises (like the bicep curl) take a lot of time, and will only focus on one muscle - and achieves very little results that can be measured on real world impact in your daily routine. An exercise like the bench press, using two arms at a time (bilateral training) will always tend to be lifted more with the stronger side and thus a person who trains that way will never balance out the strength in both limbs.

Power training improves athletic performance. Everything from running, dancing, sports and competitive weightlifting.

Increases strength and builds muscle rapidly.
 
Many power exercises have a cardiovascular benefit and double as cardio exercises.

Improves reaction time, speed, co-ordination and agility.
 
Strengthens bones, joints and connective tissue.

THREE EXAMPLES OF POWER TRAINING

Do each exercise explosively. In theory any exercise can be turned into power training by doing as much weight as you can as fast as you can. Even exercises void of weights can benefit from this, such as "explosively fast jumping jacks".
 
1. Olympic Style Lifts

Olympic lifts may seem intimidating at first but they're some of the most effective weight lifting exercises because they tend to work everything, including the core. Deadlifts, clean and press, Good mornings, and snatch pulls are exercises you may want to check out to have an effective power training program. Work on your form first and then learn how to do them explosively.

2. Plyometrics

Push ups, squats and lunges are common plyometric exercises where the exerciser "springs" up out of the form, so just do them super fast instead. You may have witnessed someone doing push ups and clapping in between each one. The hands leaving the ground makes the push up a plyometric exercise.

3. Compound One-Arm Exercises

Squat down, pick one dumbbell up from off the floor, and come back out of the squat while performing a front raise of the dumbbell to your shoulder. This exercise trains the lower body, shoulders, core, and by doing it all quickly, training for power. It's also challenging enough that you know you are getting a great workout.

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!


Trampoline Workouts - Fun and Low Effort

When it comes to unusual workouts you can't get much weirder than trampoline exercises - or trampoline sports.

 These "death traps" however are not to be taken lightly. As the classic Simpsons episode demonstrates, trampolines can cause some serious injuries so my immediate recommendation is that you start small, use a space with lots of headroom (so you don't hit your head on the ceiling), and proceed slowly with a degree of caution until you get used to the trampoline.

These days you can get a mini exercise trampoline and this will make much more sense if you are getting purely to be part of your workout. (Note that I said "part of your workout". Using a trampoline should not be sole source of your exercise.)

Like any other fitness gadget you will need to learn how to use it properly and safely - and to its full potential, and thus realize also its limitations. You will want to use it barefoot or in socks, pad the area around the trampoline (in case you fall off), and never have food or water on the trampoline with you (it has the potential to make a mess, become a distraction and cause slippery accidents).

8 Super Fun Trampoline Exercises

#1. Start by doing a simple bouncing exercise on both feet for 2 minutes to warm up. This will be relatively relaxing and fun.

#2. Boxing - Upwards, forward and sides. Alternate punching upwards, to the side and forward. Do this for 2 minutes. Take a small break and stretch if you feel tired after this.

#3. Jumping Jacks - Do 50 if you are just starting. 100 if you've done this before.

#4. Snap Kicks - Be careful doing this. You will want to get your foot back down quickly so you need to kick quickly upwards and back down again. (Snap kicks is a basic martial arts move, but definitely fun to do.) Do 20 snap kicks total. Take your time in-between each kick.

#5. Bounce Side to Side for 2 minutes.

#6. Twist Jumps - Twist your hips from side to side while jumping for 2 minutes.

#7. Marching - Get your knees up high while doing this for 2 minutes.

#8. Cool down again by doing a basic bouncing exercise, going slower until you hop off after 2 minutes.

If you get bored of the workout above try making up your own exercises you can do on the trampoline. Experiment!

NOTES

Trampolines are a low impact workout, but it also tones the legs and core muscles because it involves so much jumping and balance.

The National Ballet School in Toronto even uses mini exercise trampolines for their ballet students.

If you suddenly feel dizzy slow down and get off the trampoline. Take a break and drink a small amount of water.

You may feel a significant energy boost after exercising on a trampoline - the reason is because the fun quality of the exercise boosts your adrenaline and other "fun" hormones in your body which make you feel energized.


Trampolines work well when combined with other exercises like jogging outside, doing yoga on a mat, and even weightlifting with free weights at home (not on the trampoline, that is dangerous).

Trampoline exercises don't really burn a lot of calories by themselves. Hence why they work well as a motivator, but not so good at burning fat. Use the trampoline to motivate yourself to exercise - like a reward for completing your morning jog.


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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