Monitoring your heart rate during cardio workouts lets you know how many calories you’re burning, and how hard your heart is working. As your fitness level increases, you will likely find that you have to gradually increase the intensity of your workouts to reap the same weight loss benefits.

Taking Your Pulse

One of the simplest way to monitor your heartrate during exercise is by checking your pulse. First, find a clock with a second hand, or wear a basic wrist watch. You can locate your pulse by placing your index and middle fingers either on the side of your neck, just under your jaw, or on your wrist directly below your thumb. When you find your pulse, watch the clock and count how many pulses you feel in ten seconds. Multiply this number by six to get your heart rate per minute. For adults (ages eighteen and over), a normal pulse would read between sixty and one hundred beats per minute.

Knowing your target heart rate is one of the main reasons we monitor out heart rates during exercise. Within your target heart rate zone, you increase the benefits and decrease the chances of injury during a cardio workout. This target zone can be calculated by taking sixty to eighty percent of your maximum heart rate. Your maximum heart rate can be found by subtracting your age from 220. All of these calculations can seem somewhat daunting, but you can easily find out if you are exercising in your target zone by checking your ten-second pulse after you stop exercising. From this point, you can either increase or decrease the intensity of your exercise accordingly. Exercising above eighty-five percent of your maximum heart rate increases the risk of cardiovascular and orthopedic injury, does not burn any more calories or fat, and simply does more harm than good.

Using Your Equipment

Nowadays, many fitness clubs offer cardio machines that have built-in heartrate monitors. Holding onto the metal plate sensors on these machines will do all the work for you, calculating your heart rate and displaying it on the screen just in front of you.

Heart Rate Monitors

There are countless options to choose from when it comes to purchasing a heart rate monitor. You can visit a local health and fitness company, or take your search to the Internet. These useful tools can monitor not only your heart rate, they can measure variations in your heart beat, calories burned, speed and distance, and more! Not only that, many offer the ability to transfer and store information to a computer.

Listen to Your Body

Probably any fitness expert/enthusiast will tell you that one of the best pieces of advice they could offer would be to listen to your body. Regardless of the information that any device can give you, your body does the best job of monitoring itself. If you feel pain, shortness of breath, or become dizzy, stop immediately. And as always, make sure you contact a health professional before beginning any training program.

Monitoring your heart rate is a basic, yet necessary part of fitness. Knowing how to accurately monitor your heart rate will help you meet your goals far more efficiently.

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Everybody has to start somewhere, and cardio is always a great choice no matter who you are. Cardio workouts for beginners serve as a great way to ease people into a steady work out routine. Here are some cardio workouts that any beginner can get the hang of in no time!

Walking

No matter how sedentary you are, chances are you at least walk to and from your desk, car and couch. So you already have this cardio exercise down. Now it’s time to incorporate it into a routine. The idea is to slowly incorporate more exercise into your day, until you have a solid routine that works for you. What could be easier than putting one foot in front of the other?

When you are first starting out, aim for at least 15 minutes per day. Then slowly increase your time from as much as 20 to 30 minutes per set. Also, make sure that you go at a reasonable pace. If you go to slow, you won’t get as much out of your workout.

Cycling

It’s as easy as riding a bike. You can choose to use a cycle, or dust off your old 10 speed in the garage. You can ride your bike for 10 minutes or 20. Again, make sure you feel it out, and see what pace works for you. The idea is not to kill yourself the first go around. Most people who do this either end up injuring themselves, or they lose their motivation, or both. Don’t let this happen to you.

If you choose to workout indoors, then you can choose to have little resistance on your bike. Just getting your body moving is a good start for a beginner. Once you get used to a pace, you should increase the intensity.

Jumping Jacks

Here is another exercise that is great for any beginner. With the jumping jack, you will start off in an upright position, and jump up while simultaneously raising your hands above your head and together in a clapping motion. As your feet come down to the floor, you should have them at about a shoulder’s length apart. Then jump up once more, and return to your starting position. It’s really a very simple exercise.

The average healthy male or female could probably complete two jumping jack sets of ten to start. For the beginner, this is a good place to start. But this varies depending on your health and strength. It is a good idea to start where you are comfortable, and then work your way up. You can possibly add 1 rep to your jumping jacks after you get comfortable.

Remember, the key to beginning your cardio workout routine is not to press yourself to the limit all at once. You must first find out where you are, to know where to go from there. The first step is always the hardest, but you can do. It just takes a little hard work and dedication.

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Options for cardio workouts are as plentiful as food and diet choices–you pick the one that best suits your tastes and lifestyle. The beauty of it is you don’t have to like everything you try. You’re bound to find certain styles of cardio exercise more enjoyable than others. Once you find a style or type of exercise you enjoy, you’re much more likely to stick with it. To find the best cadio workout for you, take the following steps.

Explore All of Your Options

It’s easy to write things off without trying them first, especially in the case of cardio workouts. Kickboxing, for instance, might sound too intense and advanced, while you may think water aerobics sounds too simple. When you’re searching for the right workout for you, you’ll want to check any biases at the door–at least at first. You never know what you’re going to like until you at least give it a chance.

If you absolutely hate whatever you try, you’ve only lost 30 minutes to an hour of time. You may be surprised by which forms of cardio you end up enjoying. At the same time, you should listen to your body and know your limitations. If you have bad knees or are recovering from surgery, for instance, you’ll want to steer away from high impact workouts.

Think about What You’re Looking for in Your Workout

People work out for different reasons, and you probably have a specific reason for doing cardiovascular activities. Knowing what you’re looking to get out of your workout will guide you in selecting the best possible type. If you’re looking for something low impact (especially in the case of any pain or injuries you commonly experience), you’ll want to stick to low impact cardio. The stationery bike or elliptical trainer are excellent options. For group classes, you’re best taking classes like choreographed aerobics, Zumba and water aerobics.

If you’re looking to build up your endurance, running on the treadmill is a great option. If you’re looking to transform your body and lose weight (and don’t have any health restrictions), classes like Boot Camp, Turbo Kick and Body Conditioning will push you both physically and mentally. You’ll want to stick to intense, high impact classes. Spinning is another great option.

Some people prefer working out for its social aspects. If you’re one of those people, aerobic classes and team sports are best for you. If you prefer to do cardiovascular workouts alone, working out on cardio machines or doing at home videos are better options.

Remember, too, that cardio isn’t limited to the gym. Activities like team sports, climbing, hiking and dance are all great ways to get your heart rate up.

Find What You Enjoy

The best cardio workout for you is going to be the one that you enjoy and look forward to doing. If you try a certain exercise or class and absolutely hate it, don’t continue doing it! You want to find a plan that will stick.

Variety is good in any workout regimen. Mix up your cardio workouts, and you’ll not only see better results, but also be less likely to become bored.

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Cardio workouts are among the best ways to lose weight and promote fat loss. Sometimes, though, it seems like a cardio workout has hit a dead end, and it isn’t providing the results you want to see. When your cardio workout isn’t melting away the fat and the pounds the way it used to, it’s time to take it up a notch. One great way to do this is by adding step aerobics.

Basics of Step Aerobics

Step aerobics is a popular addition to any workout because it is a great combination of effectiveness and simplicity. Adding a step aerobics component to your workout is not a difficult task, but the results can be impressive.

All you need to add step aerobics to your workout is a step. This can be a step purchased from a fitness supply store specifically for step aerobics, or can be easily constructed from scratch. Next time you do your regular cardio workout, add stepping on and off the step to the routine. At first, the step should only be about four inches high, which doesn’t seem like a lot, but you’ll be surprised at the extra energy it takes to move on and off the step for a few minutes (within the course of your usual workout).

As you get used to the basics of step aerobics, try adding more complex movements to bring your workout up yet another notch. More advanced step aerobics workouts incorporate a higher step, diagonal movements, kicks, arm movements, and other additions designed to increase the aerobic benefits even more. Once you’ve gotten used to easier movements, step aerobics can be easily modified into a full-body workout

Benefits of Step Aerobics

Aside from just increasing the intensity of your workout, step aerobics provides other important benefits, including:

• Offers an intense but still low impact workout
• Helps work the knees and legs and strengthen the muscles that hold the patella in place
• Provides cardiovascular health benefits similar to those gained from running, but without the wear and tear
• Does not require expensive equipment
• Is easy to learn

To maximize these benefits, observe the following precautions:

• Limit steps up to five repetitions per side for each step aerobics section within your workout
• Be sure the step is an appropriate height–four inches for a beginner, no more than twelve inches for an expert
• Don’t bend your knee past a ninety degree angle when stepping up
• Keep the workout pace between 118 and 122 beats per minute

For additional ideas about how to keep your step aerobics routine fresh and new, check out different moves and sequences available on various fitness sights, or consult with a personal trainer. As always, be sure to consult with your doctor before beginning a new fitness routine to be sure you won’t aggravate existing conditions. With step aerobics, this is particularly important if you have had problems in the past with your knees. While step aerobics can significantly strengthen the knees, it is important to build up the workout gradually to prevent causing additional damage if your knees are problematic from the start.

Above all, enjoy your workout, and happy stepping!

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Cardio workouts are a powerful tool for achieving weight loss and greater fitness. When you hit a plateau with your cardio, though, it can be discouraging, especially if you’re still working hard but not seeing the kind of results you want. When this happens, you can step your cardio workout up a notch–or several notches–by adding interval training.

What is Interval Training?

Put simply, interval training involves alternating intense periods of exercise with less intense periods. Any workout can be easily modified by simply upping intensity for a short period at three or four intervals during the full workout. A walking workout can be stepped up with short jogging sessions, or a jogging workout phased up to a run for short intervals. For a treadmill, increase the speed or the incline for a minute or two, then go back to the original settings for three or four minutes before shifting again.

The benefits of interval training are many, and stepping up your workout in this way can bring rapid, dramatic results. In addition, interval training:

• Increases endurance and stamina
• Improves cardiovascular health
• Varies your workout to prevent boredom
• Does not require additional equipment
• Can be applied to any workout type, or adapted to function as training for any sport

For a great step forward in your aerobic routine, interval training might be just the answer to get you over a plateau or help you get tuned back into a routine that’s gotten to be, well, routine.

Circuit Training

Another workout approach that can step up the intensity an everyday workout is circuit training. Circuit training involves a series of different exercises, usually focusing on cardio, strength training and endurance training alternately. A “circuit” consists of repetitions of several sets of exercises. Once one full set of the circuit exercises is completed, another set begins. The number of individual exercises and the number of circuits performed depends on the desired results.

Circuit training is commonly used in personal training regimens, and is a great way to build up for various sports or endurance activities. The specific exercises used in a circuit can be customized for specific kinds of training, such as boxing, cycling or circuits to increase endurance for an upcoming marathon.

Like interval training, circuit training can often be accomplished efficiently without expensive equipment, and can also be adapted to fit in a small space if necessary. Overall, circuit training is a very flexible approach to exercise that also provides impressive results.

Many fitness experts feel that circuit training is the most effective approach for those wishing to burn fat and lose weight. In fact, studies have shown that women in particular who use circuit training as their regular routine are able to lose more weight and keep it off than with other exercise approaches.

Whether you decide to try regular interval training or set up a circuit training routine for yourself, either of these approaches will help spruce up your exercise regimen, bring better weight loss results, and keep your workout fresh and new. Best of all, interval training can help get you over that latest plateau and get you motivated again.

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Yoga has become more and more popular in the US over the last several years, and is a great way to keep in shape. For those looking to tone muscles and keep fit, yoga toning can be a great option.

Yoga Basics

Don’t you have to be able to twist yourself into a pretzel shape to do yoga? Many people have this misconception about this ancient Eastern art, but it’s not at all true. Granted, many advanced yoga poses do seem to require almost superhuman flexibility. However, the beginning practitioner, or someone who’s interested in the physical fitness aspects over the spiritual aspects of the art, can find much in yoga practice that is practical and helpful to overall strength, health and, yes, flexibility.

The demands of yoga poses naturally lead to increasing muscle tone and overall fitness. A good beginning yoga class will offer options to modify poses to fit your individual level of fitness. This will keep you from overextending and pulling muscles, and will help you build your abilities gradually. Many runners, known for tight hamstrings, use yoga postures to increase flexibility in this area.

Another misconception about yoga is that it is not an aerobic activity, or that it always involves standing still in certain poses for long periods of time. In fact, there are several approaches to yoga practice, and some are very active and aerobic. Even those moves that do involve holding poses are a great workout! Focusing on the form of those poses increase strength and muscle tone, due to the challenging nature of maintaining the body in the proper position. Yoga also offers a certain amount of resistance training, though the resistance is generally provided by your own body rather than by weights or an elastic strap.

Types of Yoga

Hatha yoga is the most familiar yoga practice. Hatha yoga does focus largely on exact form and stationary poses. However, even hatha yoga makes use of vinyasas, sequences of movement that lead from one pose to another. While you’re not likely to work up much of a sweat at a hatha class, you’ll definitely feel it the next day.

For those concerned with aerobic activity, weight loss and muscle building, ashtanga yoga, popularly known as power yoga, is a great choice. Power yoga makes extensive use of vinyasas, so when you’re in a power yoga class, you’re constantly moving. A typical power yoga sequence features graceful movement through a sequence of poses, with some time spent in each pose, but not as much as is typical for a hatha yoga class. In a power yoga class, you will work up a sweat, build muscle, tone your body, and increase overall indurance.

Yoga seems to be underrated by many physical fitness experts who overlook the potential for strong aerobic activity and the very real effects of muscle building and toning. Increase in flexibility is also highly valuable to prevent muscle pulls and other injury in a body that is used to a traditional exercise regime such as running. Overall, yoga provides a wide range of benefits helpful to anyone seeking to increase overall health or decrease overall weight.

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A toning ball, that large inflatable sphere you see at the gym and in stores, has become all the rage over the last several years for those looking for a low-impact, straightforward workout to help sculpt and tone those problem areas. They work by incorporating your own sense of balance in order to work core muscles, especially in the ab and back regions. But what are the advantages and disadvantages of working out with one of these devices? How do you know if it’s the right fit for you?

Pro: Versatility

Versatility is the toning ball’s biggest advantage. It can accommodate any number of exercises and strength training combinations. You can use the ball on its own to do crunches, or you can add some free weights for a more balanced program. The toning ball is also used in many pilates-based techniques.  Whether your goal is to trim body fat, strengthen your abs or tone other problem areas, this device has got you covered.

Pro: Back Pain Relief

Doctors tell patients every day, the best treatment for a sore back is strengthening your core. The muscles in your abs and back are responsible for supporting your spine. If these muscles are weak, as you age, gravity as well as poor posture and normal weight gain will cause the spine to move out of alignment, leading to an increase in lower back pain. The only sure-fire way to prevent this is by strengthening the core muscles. Using a toning ball, you can concentrate on oblique toning and lower back strengthening and stretching that will promote back health.

Pro: Easy-to-Use

The only thing needed to set up a toning ball is either a pump or a strong pair of lungs. Otherwise, this it’s ready to go right out of the package. All you need is an open space in your living room and a list of recommended exercises and you’re ready to go. You can even get caught up on exercising while watching your favorite primetime drama or the evening news.

Con: Low impact

One thing to note is that, by itself, the toning ball does have some limitations. It provides a low-impact workout, which requires a bit of patience and perseverance and needs to be accompanied by a sensible diet in order to provide optimal results. You’ll definitely feel the difference in the first few weeks—your flexibility will increase and you’ll feel more energized—but it will take time for those six-pack abs to develop. So, make sure you’re mentality is geared for the long haul.

Con: Balance is Important

The toning balls also requires a good sense of balance. Although this can be acquired through repeated use of the device, poor balance can also lead to straining and injury. Since the ball relies heavily on slow shifts in balance, sudden movements can lead to overstretching the muscles you’re trying to tone. So, know yourself and don’t try to do too much too fast. The expert exercises will come with time.

All-in-all, the toning ball is a great device to help you strengthen your core. Ensure you are using it properly, and enjoy your new abs!

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Struggling to squeeze into a once comfortable pair of jeans is any woman’s nightmare. Prevent popping off buttons by doing these lower body toning exercises five to six days a week; you’ll feel great in no time!

Exercise #1:  Butt Toning Series

This is a continuous series of exercises. For each exercise, do 15 reps and then continue onto the next exercise without rest. Once you’ve completed all the exercises on one leg, repeat on the other leg.

1. Lay on your side with your lower arm straight out with your back, your head rested on your arm and your legs slightly bent. Leading with your heel, lift your top leg a few inches into the air, and then lower to starting position. Repeat.
2. Bend your top knee to a 90 degree angle and lift a couple inches off the ground. Move your leg in a forward bicycle motion. After 15 reps, reverse so you’re doing the same thing backwards.
3. Straighten your leg outward and make forward large circles for 15 reps, keeping your toes pointed. Then repeat in the reverse direction.
4. Straighten your leg, with a slight bend at the knee, a couple inches off the ground. Make small forward circles for 15 reps, keeping your toes pointed, then reverse and repeat.

Exercise #2: Leg Lifts

1. Lay on a mat, with your hands under your head (to make the exercise easier, put your hands under your butt). 
2. Lift your legs with your toes pointing to the ceiling.
3. Lower your legs to right above the ground, and then spread your legs like your doing the splits while they are still hovering over the ground.  
4. Close your legs, and then return to the starting position and repeat. Do three sets of 15-20 reps.

Exercise #3: Outward Squats

1. Take two light weight dumbbells, and lift them right above your shoulders.
2. Spread your legs and point your toes outward, making sure your knees align up with them.
3. Squat down, putting most of the pressure on your heels and making sure your knees do not go past your toes. Then, return to the starting position (to make exercise more difficult, hover for a couple seconds while legs are bent before returning to starting position). Do three sets of 15-20 reps.

 Exercise #4: Front, Back and Side Kicks

1. Stand with shoulders width apart, with knees slightly bent and arms in a punching position. Make sure you keep your core straight.
2. Do 20 forward kicks on each side, keeping your toes pointed.
3. Return to first position, and then do 20 backward kicks on each side, keeping your back heel facing the ceiling.
4. Return to first position, and lean slightly to one side, and do 20 side kicks on each side while keeping your toes pointed.
5. For an easier workout, you may tap your toe on the ground in between each rep of each exercise. If you want a more difficult exercise, don’t tap your toe on the ground between reps.

Exercise #5: Butt Raises

1. Lay on a mat, with your arms at your side and palms facing down.
2. Bend your knees to a 90 degree angle, where your feet are flat on the ground and your toes are facing forward.
3. Lift your buttocks up off the floor, while squeezing at the same time.
4. Hold for a couple seconds and return to starting position. Do 25-30 reps.

When doing these exercises, don’t be afraid to increase reps or sets when they get easy. By doing this, you can assure yourself the flab will be gone for good!

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Strengthening the core of the body helps maintain spine health, prevents back pain, encourages good posture, and helps the body function more efficiently. Learning how to tone abs helps develop the body core, giving you a lighter step, an improved posture, and a better ability to perform everyday tasks without difficulty or injury.

The Importance of the Body Core

Core muscles are those around the trunk and pelvis. These muscles are, unfortunately, often ignored in many fitness or weight loss plans. Sure, many plans might encourage sit ups or push ups here and there, but concentrated core work is often left for bodybuilders seeking six-pack abs.

Strengthening the core of the body, though, is important to overall fitness. A strong core helps the back, abdomen, hips and pelvis all work together more smoothly and efficiently, increasing your ability to perform other exercises, as well as sports activities and general, everyday tasks. In addition, even if you lose a significant amount of weight, if your core muscles remain flabby, you’ll still look flabby. Core exercises won’t burn the fat off the belly, but they’ll help keep the underlying muscles tight while your regular aerobic routine melts off the fat.

Some good reasons to work on the core muscles are:

• Core muscle strength improves stability and balance
• Core muscles help support the spine, preventing back pain and injury
• Core muscles also help support the internal organs

Spending part of your workout time on this vital area will pay off in a slimmer silhouette and a more confident posture.

Exercises to Tone Abs and Other Core Muscles

One effective way to tone the abs is with that old standby–crunches. It’s important to perform crunches correctly to avoid straining the back, but properly performed crunch reps can rapidly tighten and strengthen the abdominal muscles. Push ups also work the core. Until your abdominal and lower back muscles become strong enough, perform push ups with your knees on the floor instead of pushing up from the toes.

An advantage of core exercises is that many effective exercises in this family don’t require special equipment. However, core work can benefit from use of a balance ball. Just sitting on a balance ball requires your core muscles to put in considerable effort to keep from falling off. Once you are able to effectively hold your balance on the ball, you can graduate to more complicated exercises. With your hands behind your head, circle your hips on the ball, first in one direction, then the other. You can start with your hands on the ball if balance proves a challenge.

Pilates for Core Strength

Another type of exercises that is excellent for working the core muscles is pilates. Focused largely on balance, toning and strength building, pilates can be performed at home or in a class, with or without extra equipment depending on your approach and individual goals. For intensive core work that also tends and tones the rest of the body, pilates is an excellent choice, as is yoga.

It might seem difficult to add something new to your exercise routing, but core exercises will pay off in the long run, so find some exercises you enjoy and get started on tightening those abs.

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Six-pack abs and buns of steel are just some of the expressions used to describe the end result of muscle toning exercises. It is undeniable that having a slim and toned physique is desirable, and there are many ways to get there (just as there are many tricks designed to make you think you can get there without the work).

The Facts about Muscle Toning

Toning is something of an inaccurate expression, as you cannot really tone your muscles. The expression is understood as getting leaner and adding definition to your muscles. Your muscles cannot be lengthened, without surgery that is, but you can make them bigger, thus making your muscles more visible. The end result of this is a toned look. The way you get a toned body is by lifting weights and this strengthens and increases your muscles.

Toning exercises are great, but they will not remove the fat around the muscle. This is why muscle toning exercises should entail a combination of weight lifting, diet and cardio exercise. As long as there is no fat in the way of your muscles being seen, you will have a toned physique.

Weight Lifting and Stretching

The first is weight lifting. The idea is to use low weights with a high number of reps. This will gradually increase the size of the muscle, while building strength. High weight with few reps builds bulk, and this is not what you want for a toned look. An important step in weight lifting is stretching before and after working out. This will help to protect the muscles and the stretch reflex action from being overworked (and damaging the muscle).

The stretch reflex is the action by which the muscle stretches in reaction to the contraction of another part of the muscle. This is a natural design which helps to protect the muscle from damage due to overstretching. If pushed too hard, especially in a cold state, this action can be damaged causing tearing or rupturing of the muscle. This is why it is important to warm up with very light dynamic stretching before a work out session.

Reps, Reps, Reps

The key to muscle toning exercises lies within the reps. Using low weights and a high number of reps, the muscles are slowly stretched and contracted, giving a leaner look and feel. Working all the muscles evenly helps to bring about a smooth and chiseled look to the body. Using too much weight will lead to overly bulky muscles and a bodybuilder look instead of a toned look.

Beware of The Shortcuts

If you have ever watched late night infomercials, you’ve seen the ads for the devices that do all the work for you. These are bunk and should be avoided at all costs. Do not use these things, as they are useless and could cause damage. Also, any advice on how to get toned really fast probably ignores safety, and there is nothing more important than protecting yourself during workouts.

Take the time to do weight lifting correctly, use proper and well trusted equipment, and it’s best to do this with someone else. Weight lifting deserves to be done right, even if it means taking a bit longer.

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