Cardio Fat Busters

Cardio Fat Busters

Australia is a great place to keep fit. Remember, fitness is all about balance; balance in attitude, balance in lifestyle choices and balance between fun and hard work. So make the right choices when it comes to cardio and exercise. The cardio you choose needs to suit your lifestyle, time commitments and your personality. Now let's get into the nitty gritty of Cardio with Rocco Sorace!

What is Cardio?
Cardio training or aerobic training is a great way to raise the heart rate, which in turn conditions the heart and, lungs and more importantly, burns fat.

Cardio fact: Did you know that Cardio workouts improves your mood and increase the concentration of several biologically active molecules, such as adrenocotrophic hormone?

Cardio is your natural high and it's free! Are you ready for the Cardio Trip?
Step one: Get the all clear from your local GP before starting any cardio regime!
Step two: Goal setting. Make a realistic and achievable goal.
Step Three: Music. Music is a great motivator for movement and can kick start any cardio regime. What ever music makes you feel good and motivated is the key; the new Madonna CD or ACDC? It's your choice.

Top 10 Cardio Fat Busters
1.Your boots were made for walking!
Walking is cheap. Walking is free. Walking should be your best cardio friend because you can bring him/her anywhere and you will never be alone. Walking is the easiest form of cardiovascular exercise and its low impact will help to prevent stress injuries to the body. Walking up hill will burn more calories.
Tip. A pedometer is a great motivator. Aim for 8,000-10,000 steps daily.

2.Running Jogging/Running
Running is an extension of walking but it places more stress on the body. If you are a first time runner begin with a fairly short distance. Don't try to run a marathon all at once because then you'll be too sore to do it again! Make sure you have proper fitted running shoes and include warm up and cool down exercises as part of your routine.

3. Cycling
Outdoors or indoors, cycling is a great cardio workout by utilising all the lower body muscles you'll increase endurance while burning lots of calories. In fact you can burn anywhere from 250-500 calories in 30 minutes, depending on how fast you go and how high your resistance is.
Food thought: 600ml bottle of cola contains approx 250 calories.

4. Elliptical Trainer
The elliptical trainer provides a low impact exercise which gives you a complete upper and lower body workout while protecting your aching joints from high impact activities. Did you know an 80kg person can burn about 600 calories in 60 minutes on this equipment!
Food thought: Whopper with mayonnaise contains approx 670 calories

5. Rowing
This exercise is greatly overlooked as a fat buster. Vigorous rowing can really increase your heart rate. If you row with that extra little oomph and you weigh 80kg you can burn approximately 300 calories in 30 minutes.
Food thought: McDonalds Medium size fries contains approx 340 calories

6. Aerobics
No, aerobics is not dead! It has been revamped, to be a fat burning workout under many titles.
Food thought: Pan Pizza BBQ Chicken, 2 slices contains approx 465 calories

7.Rock Climbing One of the best fat burners and upper body strength builders. Remember this sport requires specialist training.

8.Boxing
This action packed cardio class is best suited for those with medium to high level fitness.

9. Home Video Fitness Workout
A well paced walk to your nearest JB HIFI store will reward you with a fine selection of fitness videos ranging from Fitness Pilates or Cardio Boxing workouts.
Food thought: Subway Meatball classic sub (6") on white bread contains approx 490 calories

10. Swimming
While swimming is a low impact sport. This sport involves all the major muscles and is a good mind workout as well.
Food thought: Fish & chips: 1 serve, 240g contains approx 600 calories

Yes Sir! Boot Camp
For all those die-hard enthusiasts who want tough physical army training. Boot camp intensives can last from 45 minutes to two hours over a one month period.
So, cardio is the word. A well paced heart, and a centered mind can lead to a healthy and fit body.

Eating and Exercise Plan
Portion size: Downsize your dinner plate's. When serving use entrée or small dessert plates. Keep in mind, if you're still hungry after your meal, it takes up to 10 to 20 minutes for your brain to get signals from your stomach that is full.

For more information, check out: www.focussfitness.com/
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