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.

Cardio Exercise Machines – Common Cardio Workout Mistakes

Cardio exercise machine workouts are great and fun for burning excess body fat and building good cardiovascular health. These exercises not only help to burn body fat fast it will also strengthen your heart and lungs and thus reducing your chances of getting high blood pressure
stroke and heart diseases. Regular cardio exercises can also reduce bad cholesterol and raise the level of good cholesterol.

However
are you getting the most out of your cardio machine workouts? Are you using the cardio workout machines efficiently to gain maximum benefits of the exercises?

Well
you probably are not if you are an average gym user without any personal trainers to guide you because you will probably commit common cardio machine mistakes when exercising.

We shall now examine the more popular cardio workout machines and the common mistakes people commit when using these machines for their workouts.

Common mistakes when using cardio workout machines are :-

• Step up stair climber – This is perhaps the most common mistake for not getting the most out of the step up stair climber machine. Almost invariably
everyone when exercising with this machine will rest their arms on the railing. By doing so
the railing now becomes sort of like a crutch as it will now support some of your body weight making the exercise less intensive.

• Treadmill – The treadmill is perhaps the most popular cardio workout machine in the gym. A careful observation will show that many treadmill users run with too much up and downs. This mistake will wear out the person’s ankle and knee joints over time. The correct method is to take long
smooth and purposeful strides during the exercise.

• Stationery Bike – When exercising on the stationery bike
do adjust the height of the seat to a comfortable level. I really don’t understand why many stationery bike users adjust their seats to be either too high or too low. I mean
why be uncomfortable when exercising when you can be comfortable.

When the seat is too low
it adds strain to your knees and spine. When too high
your will butt will rock from side to side. So besides not getting the best from your cardio workout on the stationery bike because your body weight will be involved when you peddle
you will also look weird. It is such a silly workout mistake right?

Another common mistake is that I often see stationery bikers reading a book when exercising. That means that they exercise at a very low intensity level. Hey
how can low intensity cardio exercises work your heart and lung effectively?

• Elliptical Trainer – This is also another bewildering common cardio workout mistake. You use the elliptical trainer to tone your body and to exercise for your cardiovascular fitness right? Then why is it I often see people who use the elliptical trainer exercising at a high speed? So what is the mistake? The mistake is that they have set the resistant level too low.

You see
if you do not puff
pant and breakout in sweat
you are not getting the best out of your cardio exercises. Is it any wonder then that people are not losing weight and not improving on their cardiovascular health even when they are doing their cardio exercises regularly?

Now that you know how to avoid these common cardio machine exercise workout mistakes
you can now head for the gym and get the best out of these exercises. In a very short time
you will see your body toning up nicely
improvement on your cardio health being felt and visibly losing excess body fat.