Crank up your Cardio!

We all love our cardio, right? Hang on... what was that? Did I happen to hear a collective sigh? Yes, cardio is usually the most hated portion of a work out. Especially if you haven't yet found your cardio  zone.

Or, perhaps you have found your cardio zone... but now you've reached a plateau and don't seem to be breaking through to the next level of fitness that you're striving for. Don't despair. I have a few ideas to help you break through those barriers, be more effective with your cardio sessions and help you to maximize your cardio time.

Feel the Force

 Take the time to try  different forms of cardio and get a feel for what works for you and what you enjoy, it shouldn't feel like a choir! It needs to excite you and get you pumped. Try anything and everything. Some of the best forms of cardio include the usual suspects, like running, bicycling, elliptical trainers, swimming, aerobics, rowing, and walking. If you enjoy what you do, you're going to be motivated to continue. And not just continue... you'll be motivated to keep moving forward, to keep challenging yourself and achieving more goals. That will help prevent the plateau effect!

Here's an Outdoor Cardio challenge from inside the Circuits4life members area.

Adjust the distances and reps to suit the fitness levels of participants. Get it here>>

Find the Time

Make your cardio work out fit into your schedule, so it feels like just a normal part of your day. Is there a time in which you're most likely to work your hardest? For some people, it means first thing in the morning. They're up, they're focused, and they're not being distracted by other things. Other people prefer the afternoon because they're more energetic at that time. Again, whatever your preference may be, you need to take the time to find out. Try doing your cardio at different times. See what works best. Then make that time your cardio time. It takes decision making out of the equation. "Oh look, it's 5:00pm. Time for a run." To be honest, it doesn't matter when you do your cardio, as long as it works for you, and as long as you're actually doing it!

Here's an 20 min Cardio challenge from inside the Circuits4life members area.

Adjust the distances and times to suit the fitness levels of participants. Get it here>>

Find Your Challenge

Whether you vary the speed, the distance, the intensity, the type of movement, or the type of cardio entirely, you need to challenge your body. Don't keep cycling 10 miles in 45 minutes if you always cycle 10 miles in 45 minutes.

Work out in intense bursts, and then pull back a little for a break. There is any number of combinations suggested by researchers. For example, you could cycle as fast as possible for 8 seconds, followed by a 12 second lighter intensity "rest period". Or run for 2 mins at high pace, recover for 90 seconds and repeat that 5 time for a short, sharp effective cardio session.  Other researchers talk about intense bursts of activity with lighter "rest periods" in terms of minutes. It's all up to your fitness level and your ability  work at your pace!

Don't Be Slack!

If you're working out for an hour, but average around 60% effort, then you're wasting that extra time. You would be better off working out for 30 or 45 minutes at 80% effort. You will save yourself 15 minutes, and your body will adapt, and therefore become fitter and stronger, at a faster rate due to the higher level of effort. Plus your more likely to get it done and stick to it if you know you have only 30 minutes to get it done!
Why not grab a mate or group of friends and make a commitment to each other to meet up for your cardio sessions!

Here's an tough Team Cardio challenge from inside the Circuits4life members area.

Adjust the distances and times to suit the fitness levels of participants. Get it here>>

Cardio should form a part of everybody's health and fitness routine, and with a little trial and error of different forms of cardio, you can ensure that you reap the benefits of your effort, safely and effectively!

To get more "Done4you" circuit sessions and workout plans with video samples click here>>

All the best, Peter.

Building Firmer Abs

What you can do to achieve the Australian dream of a six-pack set of abdominal muscles.

You've been doing sit-ups and crunches for the past three decades, and they're just not doing the trick any more. So what can you do to get back your six-pack today? You're about to find out.

Lose the First Layer

You may have heard the notion that a killer set of abdominal muscles is hiding just out of sight, tucked away neatly behind a layer of fat on your stomach. In case you thought this was a quack idea dreamed up by people who wanted an excuse for their beer bellies, you may be surprised to find out this claim is true.

Before you can firm up your abs, you have to get rid of that first little layer of flab. Of course, you can do thousands of sit-ups and relish the knowledge that a fabulous six-pack rests beneath a protective shield of fat, but wouldn't you rather show off the abs you're working so hard to accomplish? To do this, you'll need to either reduce the calories you eat or burn off more calories each day. Regardless, a full-body workout is the only way to lose weight and begin to see your rock-hard abdominal muscles peak out.

Get on the Ball

To help your abs get the biggest impact without too much extra effort, try taking your workout on top of an gym ball. As any exercise on a ball requires additional balance, you'll strengthen your core and your abs during any exercise.

In addition to sit-ups and other abdominal-specific exercises on the ball, do any other exercise activities you can think of using your gym ball. To get a good work out when you're not working out, keep a gym ball at your office desk. Every other hour, swap your regular desk chair for your gym ball. Getting used to sitting on an oversized bouncy ball will take some time, but the effort will be well worth it, as your abdominals reap the tight, muscular rewards.

Keep Them Off Balance

Want those regular old abs to turn into washboards that could be used for cleaning clothes if needed? You're not going to get there if you only push your abs with one or two specific exercises. In order to drive your abs to their muscular limit, add plenty of variety into your abdominal routine.

If you want abdominal exercises beyond the traditional sit-ups and crunches, get "inside" the circuits4life members area for some unique exercises to get maximum performance out of your abs. A few good exercises to help your abs shape up include Core rotations with a resistance band, Twisting sit-ups with a medicine ball, and the Single leg lift with a gym ball. Sound fun? Then what are you waiting for? Stronger, better-looking abs await!