Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal! My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.
Natural Weight Loss
What Cardio Should You Do?
You go to the gym and there are rows and rows of different machines to choose from.
So how do you know which kinds of cardio are best?
Do you walk, row, step, or climb your way to fitness?
The answer is all of these.
You should do whatever you enjoy the most.
Just make sure you’re pushing yourself and keeping your heart rate at 85% of your maximum while you’re doing it.
Sure, there are machines that are more effective than others, but if you dread and avoid certain machines, it’ll be harder to motivate yourself.
Make sure to keep it fresh.
If you’ve been doing the treadmill for a while, switch to the stepper for a few weeks.
If you only have access to one type of cardio machine, change the way you use it every once in a while so you’re avoiding the workout plateau and keeping yourself challenged and motivated.
You can perform this activity on a treadmill or outdoors.
The key is to mix it up and keep it challenging.
Don’t stroll on the treadmill.
That’s totally useless.
To burn maximum calories, you have to get your heart rate up to the 85% mark mentioned earlier.
There are a few different ways of doing this.
You can walk on an incline, walk fast, run, or jog, depending on what you’re ready for at your current fitness level.
Try performing intervals by running or jogging in quarter-mile bursts.
You can also work different muscles in your legs by running backward every once in a while.
Obviously you can’t do this everywhere.
You might also try sports drills like running sideways, or karaokes, which is trying to run sideways crossing your right foot over your left foot, then your left foot over your right foot.
You can perform this exercise on a stair-climber or step-mill.
The key to getting the most out of this exercise is taking full steps.
Make sure you let your bottom leg fully extend, without touching the ground, before stepping back up.
Don’t lean on the machine or hold onto anything.
If you need to set the speed lower in order to go hands-free, do it.
You’re still better off moving your upper body as you step.
You can also perform this exercise sideways, and alternating your right leg over your left leg, and vice versa.
This type of cardio will also tone your hamstrings, glutes, and calves.
This machine is great because it tends to have a lot of variables built in.
Many of these machines have adjustable incline ramps, letting you to work different muscles in your legs.
Some also have movable handles allowing you to work your upper and your lower body.
If the machine you’re using has these options, use them.
This machine is also good for people with knee problems, because it’s low impact and easy on your joints.
With elliptical trainers, it’s important to increase the resistance on the machine; otherwise, gravity will be doing all the work for you.
You can vary the ramp incline in order to target different leg muscles.
If the ramp is inclined and you’re pedaling forward, you’re working the back leg muscles: the hamstrings, glutes, and calves.
If the ramp is at a lower incline and you pedal backward, you’re working the front leg muscles: the quads and dorsiflexors.
We’ll talk about more cardio machines in the next post.
Come join me on my weight loss journey! I’d love to have you along!
Have an awesome day!
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If you’d like to read Jillian’s book, you can get it here: Winning by Losing
Dick and Lenay
email: Lenay@dickandlenay.com – 715-431-0657