Cardio Exercise for Gay

Swimming is the best option. Zero impact on your joints and a decent workout. I also like to use the elipticals (cross-trainers) at the gym because they are fairly low impact as well. If you go to a gym you could also use the rowing machines, I generally don't because I find them incredibly boring but they do provide a really good workout.

Running. Run until your out of breath. Stop catch your breath repeat. Do this at first for 30 minutes a day then increase to an hour as you get better.



1) An intense cardio workout prior to your strength training program depletes your stored glycogen (energy) levels, leaving you fatigued and unable to perform an aggressive weight training routine.

2) After your body depletes its glycogen reserve, it must turn to excess fat for energy.

Another approach is to schedule strength training and cardio workouts on different days, or separate these activities by four or more hours (cardio in the morning, weight training in the afternoon) to maximize performance in both areas. Remember, it takes 20 minutes of aerobic activity for the body to begin to burn fat, so aim to complete three to four 45-minute cardio sessions for best results.

The truth is, there is no specific cardio exercise for gay. Everything is the same!

Afternoon Workout Routine

Forget about morning and evening workouts! According to a recent issue of Spa Magazine, working out in the afternoon is better for you.

The air resistance in your lungs is lower in the afternoon, making it easier for air to circulate as you execute dance and aerobic workout routines. Draw a big heart in your workout plan grid when you pencil in 2 p.m. and try your swimming, aquatics workout, or mountain biking workout program in the afternoon.

*If you enjoy hot California weather year-round, remember that UVA and UVB strength is still high around 2 p.m. PST so include the note, “need extra sunblock,” in your workout plan.

All in all, a vigorous morning exercise routine can be easier to adjust to and just makes you feel good to face your day. So now, you may be thinking that you should definitely hit your workouts first thing. However, there are a few drawbacks to early workouts. These include:

Low body temperature when you first wake up
Decreased levels of blood flow in the morning could lead to more muscle injuries
Decreased blood flow also makes you feel tired and listless so it can be hard to get started if you just are not a morning person.
Lower glycogen levels after fasting also contribute to the tired feeling
Increased blood flow and body temperature in the afternoon increases your strength and endurance for training, leading to better results
Working out later in the day can lead to better, deeper sleep

As we know, muscles are broken down under the stress of exercise. When we sleep, they are rebuilt, and if we have a lifestyle conducive of an anabolic state, they grow back bigger and stronger. A simple and sound approach to recovery is to get at least eight hours of quality sleep every night.

Another basic goal of recovery is to minimize stress outside of working out. Worrying and that kind of chronic mental stress takes a good deal of energy, the same energy we want to use for growing bigger. Also, for those that have the time, techniques such as stretching, massages, and hot/cold contrast baths also aid recovery, reduce stress, and should definitely be looked into.

Tips for Beach Running and Losing More Calories

Many people start running because they want to lose weight. As one of the most vigorous exercises out there, running is an extremely efficient way to burn calories and drop pounds. A 150-pound person will burn approximately 100 calories per mile when running. If you're hoping to use running to lose weight, here's some advice on how to be successful.

Do start on the hard sand, near the water, first. It will be best to ease yourself into sand running, otherwise your joints and calves can become unusually sore. Keep in mind though, ultimately sand running is much better for your joints than running on pavement--it's much softer than asphalt and builds great stability in your knees and hips.

Do make sure you're running on an even path and not on a slant. Again this can wreak havoc on your joints and throw off the alignment of your spine.

Don't expect to run as fast as you usually do. Your body has to work much harder, when running on the sand and your pace will be slower, as a result. Don't fret! It's worth it! You're burning approximately 30% more calories running on the sand vs. the road.

Try to do this!


The Move: Intervals

Target: Unless you've been living under a rock, you've heard how great intervals are for your body (and fat loss.) In order to integrate the hard-core, calorie-burning, sand running into your weekly routine--intervals between the harder and softer sand is the answer.

How to do It: Start with longer intervals in the hard sand and integrate shorter ones with the soft sand. Then start to switch the two.

For beginners: start with 90 sec on the hard sand and follow it with 30 sec on the soft sand. Do this 8-10 times, at a steady pace

Running on Treadmill Tricks to Burn More Calories

Running outside isn't always optimal, so it's common to take refuge in an air-conditioned gym. There are no bugs, no risk of sunburn, and no worries about getting lost on a trail. And, for many, it's easier to run on a treadmill.

Don't make it too steep.
At the same time, don't set the incline too steep (more than 7%) -- this may lead to Achilles tendon or calf injuries. Also, don't run at an incline of more than 2% for your entire run.

Don't hold onto the handrail or console.
Some people assume that they need to hold onto the handrails when walking or running on a treadmill. The handrails are only there to help you safely get onto and off of the treadmill. When running on the treadmill, practice proper upper body form by keeping your arms at a 90 degree angle, just as you would if you were running outside.

Do sprinting intervals. Running at a consistent pace is great for longer training runs, but during your intense workouts, take advantage of intervals. By alternating between running a few minutes at a moderate pace and throwing in sprinting bursts, you'll end up burning more calories, building your endurance, and becoming a faster, stronger runner. Not to mention, intervals have also been proven to fight belly fat.

alories Burned Running - Drop Weight By Running

What is Dean Karnazes made of? When the US ultra-marathoner announced his plan to run 50 marathons through 50 American states in 50 days, people thought he was either superhuman or insane. Mainly the latter. "Mad... 50 marathons??!! He must be..." said RW member Dark Vader of Karnazes, in the title of his forum thread. "Mad," agreed Brizo. And when we rang sports physician Dr Patrick Milroy, his first comment was: "Mad."

But just as Karnazes was announcing his own plans, his fellow American Sam Thompson was reaching the end of his own feat of endurance – running 51 marathons in 50 days. So maybe it's not such a rare (or crazy) talent, after all? Forty-three-year-old Karnazes, who embarks on the North Face Endurance 50 on September 17, is first to admit that he's not unusual. "I really don't consider myself to be gifted in any sort of way," he says. "I just really love to run." He claims that, with
a reasonable level of fitness and the right mental attitude, we’d all be surprised by how far we can run.

To get the most out of 10-minute cardio workouts, you want to focus on working harder than usual. The following workout offers some ideas for how you can work hard during the time you have.

1 minute - Brisk walk or march in place
1 minute - Light jog outside, around the house or in place
1 minute - Jumping jacks
1 minute - Long jumps - jump forward, landing with both feet
1 minute - Light jog
1 minute - Jumping jacks
1 minute - Squat and kick, alternating legs
1 minute - Light jog
1 minute - Long jumps
1 minute - Brisk walk to cool down

If you're feeling creative, make your own workout using some of the activities listed below. Each exercises will burn about 100 calories (depending on your weight, fitness level, and intensity) in 10 minutes:

Running - 1 mile
Jumping rope
Stepping - 30 steps per minute, 7 inch step
Cycling - 13 mph
High-impact aerobics
Running up stairs
Circuit training
Calisthenics - pushups, jumping jacks, plyometric jumps and kickboxing-type moves

Burn Your Fat Routine

Obesity and excess weight is a perennial problem. The problem with fat loss is that there are no simple solutions. Everyone’s body is different and every individual will need a slightly different approach to reach optimum levels of fat loss.

However, there are some general tips on how to burn body fat that will help almost anyone, regardless of age or sex. If you really want a high performance fat loss program, you will be well advised to follow a professional fat loss module that will put you through a high profile exercise routine program in addition to giving you a specialized diet to follow.

The majority of exercisers today still rely on long duration moderate paced aerobic exercise as their primary routine to burn fat fast. But recent studies have shown that this is a big, I mean big mistake. In fact, you could say that the whole aerobics explosion of a few decades past was one of the biggest mistakes in the health and fitness industry. Why?

There are several reasons, but I’ll focus on the two main issues here. When you exercise at a moderate pace for extended periods of time (as in the typically recommended percent of your target heart rate), your body is burning fat during the exercise. While this may sound good, it’s actually bad news.

This sends a signal to your body to keep a certain amount of stored fat available for your next workout. You’re essentially telling it that it needs fat available to burn, ‘because you’ll be doing this exercise again. So while we may be burning some calories during this exercise, after the exercise is over, our body begins storing up some fat for the next workout. Obviously not what we’re looking for in terms of maximum ability to burn fat fast.

The other big concern with moderately paced aerobic exercise performed several times per week is that it trains your body (heart, lungs, muscles, etc.) to become efficient. Again, this may sound good, but what is actually happening is bad for long term health. You are working only within your existing aerobic limits, without improving your aerobic capacity.

This is important because your aerobic capacity is what determines how your body responds in times of physical, emotional, and mental stress. If you reduce your capacity for work, as you do in this type of exercise, you’re reducing your long term health, no to mention a poor chance of burning fat.

The good news is, you can reverse these effects by instead focusing your workouts on high intensity resistance training, with workouts that last 15-20 minutes on average, and can only be performed 2-3 times per week.

Increasing Your Stamina

If you take a look at virtually any activity in which increased strength would be beneficial, you'll notice that for increased strength to be beneficial, you to take advantage of strength over an extended period of time ...

Having incredible endurance means being able to work hard for a long period — without punking out or puking. For mixed martial arts (MMA) fighters, it's the most important physical skill you can have (after the martial arts technique itself). For the rest of us, endurance training is the ideal way to become leaner, more durable, and mentally unflappable.

Interval training involves short bursts of high intensity activity followed by short cool down periods of low intensity training. For example, a minute of high-knees would be followed by 30 seconds of step touch. Or running 8 mph for three minutes would be followed by a minute of jogging 4 mph, for a short time period. Quick bursts of energy followed by short breaks to catch your breath are a great way to improve your stamina.

Most people think of aerobic exercise when trying to increase stamina, but the truth is that real fitness magic happens when you simultaneously improve your muscular AND cardiovascular systems. Use weight machines, free weights, fitness bands and your own body weight (my favorite) to drastically increase your stamina.

Best Cardio to Burn Belly Fat

What’s really wild is your body continues burning more calories hours after your workout. And the best part is, you burn stomach fat faster by working out less!

Yet, too many people still do the same, slow even paced 30 to 45 minutes of cardio day in and day out. They assume by doing longer cardio workouts everyday, they'll burn more fat. Big mistake!

Doing 30 to 45 minutes of cardio every day is great. But if that 30 to 45 minutes is slow and low-intensity, you’re not burning any fat! You have to be working at the optimum intensity level--not just half-@ssed! Just like anything else in life, you can’t do it half-@ssed and expect to see great results…

But, how many of us can really do cardio (or anything for that matter) at an optimum intensity level for 30 to 45 minutes straight? We can’t. It’s humanly impossible. Our bodies aren’t build that way. We need to be able to take a break.

Running is probably the best form of cardio exercise that yields maximum result in minimum time. It does not require complicated and costly equipment, and there’s no need to visit the gym every other day too. All you need is a comfortable pair of shoes. Make it a habit of running for a while, either in the morning or late in the evening. Do this at least 5 days a week. You should however alternate your running speed between fast and slow to achieve the best result.

According to Professor Steve Boucher, the Australian co-author of the latest interval training study to show intervals work better than slow cardio, "high intensity intermittent exercise may result in greater fat loss in the abdomen".

Surprisingly, Boucher recommends stationary cycling as one of the best ways to burn fat with intervals. Seems like another fat loss expert has been saying that for years now...oh yeah, it was me! I know, and research shows that using both resistance training and interval burns more fat than slow cardio workouts.

Try to do squat jumps too. This is probably going to be one of the most fundamental exercises on this list but it’s still one of the best. To perform a squat jump place your hands behind your head and then squat down until your thighs are parallel to the floor and then explosively jump in the air as high as you can. It’s important to land back in the squatting position and as softly as you can to prevent knee pain.

Cardio Alternative : Beach Running

Running on the beach can not only be a peaceful, beautiful running experience, but it can also help make you a stronger runner. Running in the sand, especially dry sand, is tougher than running on pavement, so you'll definitely work harder on the beach. But being able to jump in the water after you're finished will make it worth your effort.

That soft, granular surface offers excellent resistance, so it's not only an inexpensive way to keep up with your workouts, but walking or running on sand burns about 30 percent more calories than you would on a harder surface such as asphalt.

Start on wet sand. If you're new to beach running, start out on wet, firm sand -- it's much easier to run on than the soft, dry sand. You can slowly add 2 or 3-minute intervals on the softer sand, with longer recoveries on the wet sand. As you get used to the dry sand, you can start running on it for longer stretches.
Stick to flat ground. Avoid running along a beach that's sloped because it can lead to injuries in your knees and ankles.

For other important tips read more.

Don't expect to run at your usual pace. Hitting the sand is much more challenging than pounding pavement or a treadmill, so you'll need to slow down your speed until you build up strength and endurance.

Protect yourself from UV rays. Running on the beach offers no protection from the sun, so lube up on a broad-spectrum sunscreen, or you may prefer to wear a lightweight long-sleeve shirt if you're especially prone to sunburns. A hat will shade your face and neck, and sunglasses will protect your eyes from the glare of the sun's reflection on the water.

Finish barefoot: Post-run, take off your shoes and cool down by walking barefoot on the beach for a few minutes to strengthen your feet and ankles. Sand is a great exfoliator, too, so it’s like you’re getting a natural pedicure.

Running Stairs Workout

There is no doubt that there are cross-over benefits from running stadiums. In line with the the specificity of training principle, you are using muscle groups in a running-specific motion. It is not like swimming, cycling or even walking/hiking. It is indeed a running motion. It also isolates muscle action similar to running hills. For runners in the great mountains of Florida (In case you’re wondering, that’s sarcasm – their biggest hill is a highway overpass.) it can substitute for hill training. If stadiums are combined with other strength oriented drills and exercises it becomes a powerful base training workout.

First of all stairs are everywhere you look so there is no reason to say you can’t find some and besides that running stairs is “free” and I know we all love that word. Besides being free running stairs will definitely get your heart rate going and help you achieve that lean, toned and sexy body.

It will also of course help to firm up your bum. Now what female doesn’t want to firm up her butt? Another benefit is the running stairs is a quick way to get a workout done in less than 20 minutes and not to mention it will also work your abs.

First up, you’ll need to find a flight of approximately 30 stairs - perhaps there is a track with stadium seating nearby or even an apartment block or car park with a series of flights of stairs. Improvise and find something that you think could work.

1.) Once you have found your set of stairs or steps you need to begin your warm up. Walk up the stairs all the way to the top and back down again - continue this for 3-5 minutes or until you feel hot and are puffing slightly.

2.) As you finish your warm up return to the bottom of the stairs and then sprint up them with 100% effort.

3.) Once you reach the top, walk down to the bottom - this is the recovery phase.

4.) After reaching the bottom of the stairs, turn around and sprint up them again.

5.) Keep repeating this sequence. Depending on your fitness level you could complete anywhere between 3 and 15 sets - work until you feel like your have worked enough - your legs should feel rubbery and you should be breathing heavily.

Best Time to Do Cardio Exercise

Morning is the best time for Cardio as the carbohydrates are to a minimum at this time.

Another time to perform is after a Weight Training Session as your body has depleted carbs and while cardio will use up body fat for energy. But if you want to do it later in the day just ensure that you do cardio on empty stomach.

The fat burning benefits of doing cardio exercise in a fasted state don’t appear to be anywhere near as significant as most people incorrectly make it out to be. In fact, the more fat you have to lose, the less these benefits exist in the first place.

Which means in many cases, the advantages might not truly be big enough to warrant going out of your way to do these workouts fasted.

At the same time, while this might technically be the best time to do it in terms of weight loss, fasted morning cardio (specifically when done at the moderate to high intensity it usually is) is the worst way to do it in terms of performance (meaning it will be harder for most people if they don’t eat something first) and probably for maintaining muscle while losing fat as well.

Early in the morning before you eat, your levels of muscle and liver glycogen (stored carbohydrates) are low. If you eat dinner at 7 p.m. and you eat breakfast at 7 a.m., that's 12 hours without food. During this 12-hour overnight fast, your levels of glycogen slowly decline to provide glucose for various bodily functions that go on even while you sleep. As a result, you wake up in the morning with depleted glycogen and lower blood sugar - the optimum environment for burning fat instead of carbohydrate. How much more fat you'll burn is uncertain, but some studies have suggested that up to 300% more fat is burned when cardio is done in a fasted, glycogen-depleted state.

Effective Cardio Workout in 20 Minutes

The perfect workout routine is one that combines strength training and some form of cardio. The problem is that most people hate doing cardio and fill any excuse not to. A popular excuse is not having enough time. This article, however, will show you how you can spend only 20 minutes for a cardio workout and still reap the rewards.

Interval training is perfect for running. If you're working out on a treadmill or running outdoors, it's the same routine. Start out with a warm up jog followed by two minutes of a challenging pace. This won't be your all out because you have to maintain it for two minutes, but a pace that will be very hard for you. You then follow this with two minutes of either a walk or a very slow jog. Repeat four more times and you've got yourself an effective cardio workout in only 20 minutes.

One of the most effective cardio exercises for fat burning is backpacking. One need not be in the woods, or other special nature setting to backpack. Walking outside, at a mall or even on a treadmill work equally well for fat burning. As with all cardio workouts one must gradually build the length of workouts over a period of months. In addition, with backpacking one can gradually increase the weight. It is best to start walking without weight, build up distance and then add 20 pounds. Later add another 20 and if desired yet another 20. Once one is walking seven miles three times a week with a 40 pound back pack most of the extra pounds will have melted away.

Run on a treadmill. Warm up for 3 minutes, increasing your pace from a jog to a comfortable run. Following the warm up, run 1 minute intervals: Start with a challenging pace for 1 minute, then recover at a slow run for 1 minute. Repeat. As you run lengthen your stride, lift your knees and pump your arms.

King of Cardio : Running

What makes running the best cardio exercise for weight loss?

Running is an ideal exercise for weight loss. But what is it about running that makes it so ideal?

Well, there are mainly two things that happen when you run:

You use a lot of oxygen when you do the activity; you need oxygen to burn fat.
You perform an intense activity, which not only burns energy during the activity, but also 20-30 minutes after the activity.

Both of these things work in favor of your weight loss goals.

Before you go running, I would recommend not eating or drinking just before you go out as you will be uncomfortable and you will probably get the dreaded stitch. I like to have a protein bar or a banana about 1 hour before my run to keep my energy levels up. Also remember to re-hydrate yourself after your run.

To warm up before my run, I normally walk for five minutes. I read in Runner's World magazine that you shouldn't stretch before a run, but that is still debatable. Studies have shown that stretching 'cold' muscles (before any exercise) can cause more injuries than they prevent. After your run, it is best to wait about 30 minutes before stretching to cool down, as the sudden difference in muscle movements can cause a shock and may lead to injury. Again, after my run I like to walk for the remaining five minutes to cool down gradually, rather than running and finishing with a sudden stop.

A higher intensity method compared to walking, running (not sprinting, which is anaerobic) is an efficient, although high impact way to lose body fat and improve cardiorespiratory fitness.

The main benefit to running for weight loss purposes is that it is sufficiently high intensity to burn a greater number of calories, while stimulating the metabolic rate for a longer period afterward.

For fat burning purposes, the variation on running that could be considered is jogging, as this method - although higher intensity aerobic - does not cross the anaerobic threshold to burn carbohydrates as a primary fuel source. Running, as does walking, involves all of the lower body, only on a much larger scale.

Stay Slim with Cardio

Start staying slim by fitting exercise into your daily life (no matter how impossible it may seem). Do cardio fitness most days of the week, including using the treadmill or elliptical machine for 30 to 60 minutes. If you don’t have time to make it to the gym, try walking an extra mile, hiking with friends or taking a bicycle rides on the weekends instead.

Walking, along with any other type of cardio is one of the easiest ways to blast fat and calories. Switch up your walking routine and add some flare. Combine short, high-intensity workouts with longer, slower-paced sessions throughout the week.

Not many people add variety to their cardio sessions; you’ll burn more fat and calories when changing your typical routine.

Follow these easy 7-day steps to a thinner new you!

Day 1: Take a long walk at a moderately steady pace for about 40-60 minutes and enjoy the weather!

This day is devoted to distance. Calories burned: Approx. 400

Day 2: You will achieve the most weight loss and calories burned by adding in another aerobic activity at least one to two days out of the week., try biking or swimming.

Day 2 is devoted to cross training. calories burned: Approx. 400

Day 3: Add in timed intervals throughout your routine.

As follows: Time (Min) Interval

0-5 Warm up

5-10 Add speed, working towards hard exertion

10-15 Decrease speed to less exertion

15-18 Add speed

18-22 Decrease speed to medium exertion

22-25 Add speed

25-30 Decrease speed for 2 minutes, add speed again

30-35 Cool down

Calories burned: Approx. 450

Day 4: Walk on an incline. You will burn more calories then continuing to walk along a flat surface. Inclines are a great way to strengthen your lower body. If you have trails close to you, find one with a series of small to moderate hills throughout it. Or use a treadmill and adjust the incline. Do not over exert yourself though, stay at a comfortable pace. Test yourself if you’d like, but if you tire quickly, back off and continue at a slower pace. Calories burned: Approx. 400

Day 5: Take a day off!

Day 6: Repeat Day 1

Day 7: Do some low circuit cardio for about 40-60 minutes. Incorporate a 20-minute circuit training session including the following basic exercises. Do 10-12 reps of each exercise, and perform the circuit about 2 to 3 times.

Avoid high-impact jumping movements, such as rope jumping. Swimming, walking, cross-training and the elliptical trainer are great to slim down calf muscles. The elliptical trainer is an excellent tool for low-impact cardio. However, keep the resistance on the low. Instead of burning calories by increasing resistance, exercise for longer periods. Walking slims down the lower legs as it lengthens the muscles between the back of the knee and the ankle.

Is Your Cardio A Waste of Time?

As a trainer I here the question all the time. "How long should I do cardio for?".

Its a multipart question. How long you do cardio for depends on the type of cardio your doing, and the level of fitness your at.

There are two basic types of cardio.
1) High intensity cardio
2) Slow steady state cardio

Now, how long to cardio for fat burning can be interpreted in two different ways:

For how many weeks or months (I believe you are not thinking days!!) do I have to do cardio to get in a good shape? Or how long in duration a cardio session should be for effective fat loss.

I’d answer the first question like that: You will do cardio for as long as it takes. You will do it till you reach your goal. It might be 3 months, or it might be 2 years. It all depends on your current shape and your desired final destination. But keep in mind you should be losing not more than 2lb a week. 1lb is ideal. And it should all come from fat and not muscle tissue.

In order to be effective at doing cardio you need to know these basic rules:

You are better off doing cardio in the morning on an empty stomach or any time during the day, after the workout with weights. The reason being only then your glycogen stores (your own carbohydrate stores) will be depleted or at least very low. In this situation your body will resort to using fat for energy.

Cardio Workout : Running

The best cardio exercise is simply the one you will do day in and day out consistently. Choose one which you enjoy doing and don't be afraid to mix the exercises up. Running is an excellent cardio exercises because all you need is a pair of quality running shoes. Running burns serious calories. A 145 LB person can easily burn 300 calories in 30 minutes. The downside is, it takes lots of practice and you should watch your knees and ankles for any discomfort or pain.

Running is simple.

You don't need a room full of pricey equipment or to phone in advance for a tee time. Running doesn't even require much skill--nothing could be easier. Naturally, there are tons of rules. Not for the act of running itself, but about the code, largely unspoken, that governs behavior and informs decisions in situations that every runner encounters sooner or later: Did that driver really just cut me off, and am I within my rights to flip him the bird? What do I tell a marathoner lurching along at mile 20 like a zombie in search of brains? Here are some answers to such quandaries. None of these are rules in the USA Track & Field Competition Rules Book, because you won't find rules there on passing gas during a group run. Instead, these are guidelines to make running a little bit happier, healthier, and more fun for everyone. Because the first rule of running is just that: Have fun.

You may even find you feel less pressure and have more fun going short. If your goal race doesn't live up to your dreams, you can try again a few weeks later since you'll need less recovery time. And if what you like most about races is enjoying the carniva-like atmosphere, you can do that more often. There are more races to choose from, the entry fees are lower, and you're rarely at the mercy of a lottery to get in.

So go ahead, reset your goal. With the following six-week training plans, you can adopt a new target distance, ramp up your fitness, and simply enjoy the pleasures of running.