If you’re trying to burn calories and lose weight using cardio machines, here is a challenge for you: put down the magazine, turn off the television and stop looking at your watch. Okay, you can keep the walkman, but everything else has to go.

Why the drastic measures? If you aren’t paying attention, you may not be working as hard as you think.

The following workouts should give you some ideas on how to spice up your workouts and burn more calories by raising and lowering the intensity. Modify each workout according to your fitness No prescription cialis level and feel free to increase or decrease speed, incline and/or workout time to fit your needs.

For each exercise, warm up with five to ten minutes of light cardio and keep track of your perceived exertion or monitor your heart rate. You can get a reliable and inexpensive heart rate monitor at any athletic store.

Use this calorie calculator to determine how many calories you’re burning. End with a cool down and stretch.

If you are on a treadmill, start with incline at zero and speed at a comfortable pace, either walking or jogging. Perceived exertion or PE equals level five on the perceived exertion scale.

Start with one minute with a raised incline of one or more percent every fifteen seconds. Next try one minute with a reduced incline one percent every fifteen seconds.

For one to three minutes, next walk or jog at a steady pace, focusing on relaxing your muscles. If you breathe deeply you can get the oxygen in your muscles that you need.

Repeat the entire cycle for thirty more minutes. You will burn approximately three hundred and twenty calories or more, based on your starting weight.

If you are going to use an elliptical machine, which is highly recommended for anyone suffering with muscle of joint problems or past injuries, here is an easy program to follow. Make sure you are wearing the proper clothing to keep you comfortable and will allow you to breathe.

Using a manual program, enter your workout time as thirty minutes and choose the appropriate level. For six minutes set your ramp incline and resistance level to a medium level, around there or five.

For the next two minutes, set your ramp to the highest level, and increase your resistance level to a medium level. Next, lower your ramps and resistance to a comfortable level for two minutes.

For the next six minutes, set your ramp and resistance level to medium, and go backward. This will help to work a different set of muscles, and give you a more well rounded workout.

Repeat the entire cycle for the remaining time. Your calories burned should be around two hundred and fifty to three hundred, based upon your weight.

If you are using an exercise bike, use the manual program, and enter your workout time as thirty minutes and choose appropriate level. Cycle for five minutes at a comfortable pace.

Cycle for five more minutes while you raise the level several increments, and decrease the level every thirty seconds. Cycle at a comfortable pace for your next five minutes.

Next, raise to a high resistance level than before, and pedal as hard as you can for thirty seconds on and off. Bring it back down to a comfortable pace for five more minutes and allow yourself to cool down.

Repeat this a couple more times, increasing your level every minute. Your calories burned should be around two hundred and forty five, depending on your weight.

If you don’t want to e stuck in a gym, instead of spending that time indoors, head outside for a walk or run. Warm up with a brisk walk or slow jog for five to ten minutes.

Jog or walk briskly for three minutes, and then sprint or speed walk for thirty seconds. Repeat this cycle while your heart rate increases.

As you can see, it’s easy to spice up your workouts by playing around with your speed, incline and resistance and alternating high intensity intervals with recovery periods. This not only keeps you from getting bored, it also helps burn more calories and increases your endurance very quickly.

Use this technique with any cardio activity to keep things interesting. Your strength will increase more every day.

Author Bio: Tom Selwick is a personal trainer and author of numerous articles relating to physical training and elliptical. He has been helping others find a greater fitness level since the 80’s.

Contact Info:
Tom Selwick
TomSelwick09@gmail.com
http://www.freemotionfitness.com/webapp/wcs/stores/servlet/Category_-1_10001_17851_59503_Y

Category: Fitness/Equipment
Keywords: elliptical