It has become a long standing myth that performing cardio exercise means to execute the exercise at a steady pace over a long period of time.

It’s also paired up with what we call aerobic exercise meaning in the presence of oxygen. During aerobic exercise oxygen is consistently delivered to your lungs and muscles.

A large proportion of people as illusrated in the gym enevironment for one are accustomed to this type of cardio training as shown by the large proportion of joggers.

However not all cardio is equal and using the method outlined above is not that efficient at burning fat tissue.

An outcome that we desire is to work the muscle tissue sufficiently in order to create an increase in metabolic rate and in doing so burn fat tissue instead of wasted muscle. This is what we call anaerobic training.

In this case we are still talking about cardiovascular exercise and what options to use but now it is defined as NOT in the presence of oxygen.

Sounds harsh but there is no need to be alarmed and fear that you are going to stop breathing. All this simply means is that the conversion of oxygen to energy is not enough to complete the activity and so your body moves to other energy systems to create movement.

What are the benefits of this type of cardio training?

Time – It can be performed very quickly, no requirement for a 1 hour window.

Fitness – Anaerobic exercise can improve all components of fitness including aerobic. However, aerobic cannot offer the same cross benefit

Metabolism – Anaerobic energy system training burns calories hours after the exercise is finished. The net result is that your are burning more fat tissue. Aerobic training will actually bite away at your muscle tissue and slow down your metabolic rate. In doing so your body will become less efficient in burning fat.

Picture this image of a sprinter and marathon runner next to one another. Sprinters carry less body fat than long distance runners because of their muscle mass.

Stands the test of time, there is no end point – Consistently performing aerobic exercise will get you fitter but as mentioned above will not increase your metabolic rate. By performing this type of exercise only over and over you are adapting so much that it will be harder and harder to get any gains from it. Anaerobic exercise does not get easier and will consistently bring results because the muscle will always try to work harder or you can challenge them more.

On question that will always come up with this format of training is whether you are getting any “fitter” and why it never gets easier?

Trust me; this is a good thing because as you are getting fitter you are able to increase your effort which results in better results and a system that you can benefit from for life because small changes can be made so that you never adapt.

The same method cannot be applied to aerobic exercise. If you try harder, it will then become anaerobic so the question becomes why not utilise anaerobic type training to begin with and save loads of time?

And when you adapt to aerobic exercise you do not need to expend as many calories and so less fat is burned!

One form of anaerobic training that is cardio vascular is interval training which prevents and adaptation and will improve your fat loss results.

Interval training is simply performing a period of intense activity followed by a period of active rest meaning you can perform at a higher intensity using your muscle tissue for a longer period of time. The ratio of the work to rest periods and actual length of them can be changed to serve all manners of purposes and in doing so means there is no end in sight. As you progress, so will the challenge, there is no down side!

Here is a simple structure for performing interval training using running.

After a warm up of 5 minutes

Perform a run/sprint for 60 seconds as fast as you can. The level of exertion rated at at least a 9 out of 10. On completion, walk at a moderate speed or a perceived level of about 3/10 And repeat 5 more times

Understand that the speed and intensity will decline as you do repeat and as you get closer to the conclusion of each work interval.

if you then include a cool down to end the session, the total time from start to finish would be about 25 minutes.

Then as you get better reduce the active rest to 60 seconds also making a total of 15 minutes end to end.

Nothing to it and time to spare. Trust me; your improvements in burning fat tissue and creating a better body shape will explode as will your general fitness.

Visit Your Personal Trainer Manchester for more information on his methods and beliefs.

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Working out and getting fit, let’s face it, can get boring. The last thing I want to do is spend an afternoon running in place on a treadmill, going nowhere. Worse even than that is standing in a gym next to a guy in too tight gym shorts while he admires his beautiful arms in the mirror and curls until his biceps are about to explode. I am not knocking going to the gym, or even running on a treadmill, I am just saying that to stay motivated and keep your exercise program going in the right direction, sometimes you have to mix it up a bit. Urban Cardio training can certainly do that.

Urban Cardio Training is a term used to describe a workout that utilizes the natural surroundings of a city setting to give the participant a fantastic cardiovascular workout. These types of workouts stemmed from some of the training sessions developed by Police Swat teams to help train the police officers for real life urban combat situations. A cityscape can be an incredibly varied environment and this training allowed the officers to experience a wide variety of obstacles to basically get them ready for anything. The same is true for the avid fitness professionally simply looking to take their cardio workout to the next level.

Take a close look at the environment the next time you are driving or walking through a city environment, what do you see? Park benches, huge staircases, swing sets on public playgrounds, outdoor tables, all of these things can be perfect "equipment" for an urban cardio session. A short urban cardio session may look something like this:

• 1 mile run to the city park
• 100 jumping jacks completed in 3 minutes or less
• Quick sprint to local schoolyard
• Complete 25 pull-ups on the monkey bars as quickly as possible
• 25 incline push-ups using bench of picnic table
• Run backwards back to the park
• Complete 50 plyometric jumps using park bench
• Jog to museum and climb museum steps to top and run down

This is just one example of the multitude of exercise routines that can be comprised using the model of the Urban Cardio training model. Your body will respond quickly to such a rigorous workout, but it is not recommended for the beginner. Often, these types of sessions are boot camp or military style and are very intense. They combine regular cardio such as running with muscle building exercises like pushups and pull-ups all designed to "shock" your system into burning fat, building muscle, and increasing your cardio vascular output.

So, is an Urban Cardio workout for you? The variety and intensity of the workouts themselves make this type of training a favorite of regular exercise enthusiasts. The results of those who regularly perform these workouts are similar to what one might achieve in a 6 week boot camp if the regimen is followed consistently. Sometimes, you have to mix it up to keep your exercise interest high. If you have reached a plateau in your workouts and boredom is setting in, you might just want to give an Urban Cardio training session a try.

http://www.m2fitnesspros.com, aka, Emile Jarreau is 31 year veteran fitness professional and co-owner of MrFatLoss.com in Long Beach, California. Also having 19 years of bodybuilding and figure coaching and previous NPC judging experience, he specializes in fat loss and all its aspects and freely shares online resources to the world.

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Are you looking for a fast and effective way to strengthen and define your muscles? Rowing machines will test the waters of your workout by targeting large muscle groups, giving you a cardio and strength training workout! Whether you’re looking for a basic rower for your home or a heavy-duty rowing machine for you gym or personal training facility, the following information will benefit you.

Rowing machines are great for a full body workout. They combine cardio exercise and strength training to give you the best kind of exercise you can get. All of your large muscle groups, including your legs, back, shoulders, arms and abs will benefit from a workout, as well as your heart and lungs.

In addition, using the machine can also be beneficial in your workout because it is low-impact. The rhythmic, consistent motion of a rowing machine will reduce the amount of strain on your joints and muscles. They also have great calorie-burning potential and require less time than a stationary bike or stair climber. You can tone thighs, buttocks, arms and back muscles using one machine!

When using a rowing machine, proper form is of the utmost importance. Improper form or use can lead to muscle strains in your legs, back and arms. Be sure to keep your elbows close to your body and avoid over-extending your knees and elbows. Rowing machine exercise isn’t just about your arms; it’s about your legs, too. Drive through strokes with your legs and body core.

With so many machines available, it can be difficult to find the one that suits your requirements and/or budget. Look for a machine that has various difficulty settings that will cater to your workout. You may also want a digital display that tracks heart rate, distance traveled and calories burn. Some machines also fold up for easy storage in your home.

Also keep in mind that buying a rowing machine shouldn’t be a chore! Although your large "chain store" may offer basic home fitness equipment, a better choice is a store dedicated to helping you find the best equipment for your needs. This includes your being able to try out any piece of equipment before you buy it. Make sure that before you purchase any piece of home fitness equipment (including a rowing machine if that’s what you’re looking for) you feel comfortable with the way the equipment works.

Oh, and remember – you get what you pay for. You’ve seen the commercials for the most recent "equipment of the week". It seems as though every time you change the channel, there is a new piece of home fitness equipment advertised that will "give you washboard abs in 30 seconds". The reality is, most of the equipment being advertised on these infomercials may be of dubious quality – at best. To get the best from your workouts, avoid injury, and avoid equipment breakdowns, it pays to invest in your equipment. Keep in mind that a good piece of home exercise equipment can last 10 years – and the cost of ownership over that time can be less than what you would pay for a health club.

Bob Lachniet is the owner of Fitness 4 Home Superstore, a specialty fitness equipment dealer recently named the #1 choice for home fitness equipment in Arizona by BestFitnessDealers.com! For the best deals on rowing machines and other fitness equipment, visit our website today.

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