dance cardio workout

Jogging is not only one of the best ways to burn fat and lose weight; it also makes your heart and lungs stronger. You can jog almost anywhere and just about any time you want
making it very convenient to do. This is why there are so many people who do it.

The trouble that most people have in the beginning is not knowing how to get started properly and they usually end up doing it wrong. This has prompted scores of people to quit doing it before it has had enough time to do them any good.

Let’s take a look at some things that may make it a little easier to get started on a jogging routine without running yourself into the ground.

The first and probably the most common mistake people make when starting a jogging routine is that they start out too fast. They go out and pace themselves much to fast and end up huffing and puffing out of breath after 5 or 10 minutes. This is an instant recipe for failure and many people quit within a few days.

Some people who are a little more resilient may keep going for a while thinking that if they just stay with it long enough
it will start to get easier. Usually what happens is it gets harder because even though they might be getting in better condition
they continue to push harder along the way so it seems that there is no progress.

When you are about to set out on a jogging routine
the best thing you can do is buy a heart rate monitor before you ever jog your first step. With one of these
you can set up a pace that is comfortable for you and you can keep within that level throughout your jog. This means that you will not have to “guess” about the pace and you will not have to feel like your lungs are on fire when you are finished.

The key here is to always jog between 50% and 70% of your maximal heart rate. This is easy to do with a heart rate monitor because you can keep a close check on your heart rate as you go. You can speed your pace up if it goes a little low
and slow down if it goes a little high. You can even slow to a walking pace if your heart rate goes too high
and resume a jogging pace once it goes below 50%.

The way for you to know where your heart rate should be to be between 50% and 70% is by using this formula:

Subtract your age from 220. This will be your maximal heart rate. Now
simply multiply this by .50 and .70 and that will give you your targeted heart zone. Below is an example of this formula.

Say you are age 40

220 minus 40 equals 180

180 times .50 equals 90

180 times .70 equals 126

By looking at this example
you can see that if you are 40 years old
you would keep your heart rate between 90 and 126 while doing your jog.

The fact is
you do not need to go fast to get benefits from jogging
it is how long you are moving that counts. It is more beneficial to cover a mile in say
15
minutes than to cover it in 7 minutes and then be exhausted.

If you stay within the limits of your heart rate capabilities
you will begin to add more time and miles to your jog as you go and jogging will become something you look forward to instead of something you dread doing.

Have you ever wondered which cardio exercises are best for burning off extra body fat? Is walking (low intensity) better or running (high intensity) better for burning body fat?

Well
both low and high intensity exercises will help you burn off body fat. The question is which is more effective and burn more body fat. What is your fat burning zone?

When scientists first reported that during intensive exercises
your body burn glycogen
which is a form of stored carbohydrates stored in your liver and muscles for energy and during low intensive exercises
your body burn body fat
everyone suddenly change their workout routines to perform low intensity exercises to burn body fat.

Does it work? Obviously it does not work because there are still so many fat people around although they are working out with low intensity exericies isn’t it? Why is that so?

Well
the scientists were right when they said that our bodies burn more body fat during low intensity exercises like walking or a leisurely swim. But during a high intensity exercise like running
our bodies burn a lot more calories. Even if some of the calories burnt are from glycogen
we will still burn many fat calories as well.

To add icing to the cake
when your store of glycogen is low
the carbs from your meal you eat later gets converted into glycogen to fill up the store and will not be converted to body fat when left unused for energy.

Furthermore
high intensity cardio exercises crank up your metabolism even after your workout is done. This means that you body will continue to burn body fat hours after you have left the gym. This effect is almost non existent in low intensity cardio or aerobic workout. Accumulatively
your body burns up many many more calories during and after high intensity cardio exercises than lower intensive ones.

You can inject high intensity exercises to your cardio workout by introducing some interval training. You can walk briskly for 5 minutes
then breaking into a jog for another 5 minutes. Then walking briskly again until you caught your breath and then sprint for a minute before walking again for another minute. From this point
alternate between a sprint and a walk
a minute each and do this for the next 15 minutes and you are done.

Do this for 5 days a week and before long
you will be steadily losing unwanted body fat and weight healthily and naturally.