Once your body is used to activity and movement (see Exercise Plan 1), it is time to move on. You may have started with an activity such as walking or swimming. There is no need to stop this activity, but it is time to introduce something else.

If you are walking you should aim to keep your heart rate up. Try to walk briskly, so that you are making an effort to breathe. Aim for a heart rate of between 60-70% of maximum (see Target Heart Rate Calculator). Optimum cardio durations for fat loss are between 35-55 minutes. Many athletes believe that cardio for longer than 60 minutes can have a catabolic (muscle loss) effect.

Circuit Training

Circuit Training is carried out at a gym or fitness center. It will help you preserve muscle mass while you are trying to lose fat.

Circuit Training involves high repetition resistance exercises with little or no rest breaks in between each exercise. Most gyms have a circuit training room. The weights used are typically low.

When joining a gym, most instructors will create a program for you.

See a full circuit training workout (excerpted from the abs diet). One popular circuit training program is Curves Fitness.

Mix It Up!

If you have been doing a single exercise (such as walking), try to introduce some more exercises into your plan, such as a rowing machine, or jogging, or cycling. Your body needs the variety to prevent it from adapting too quickly to your current program. This is essential during any weight loss plateau.

High Intensity Interval Training (HIIT)

As mentioned before, the body is very clever when it comes to adaptation and conserving fuel. If your goal is fat loss, applying some different techniques can be helpful. Studies have shown that when cardio sessions are maintained at exactly the same pace for a long duration, the body will adjust itself to the exercise, and will attempt to conserve energy.

This can be overcome by interval training. Exercise at a moderate pace for, say, 4-5 minutes, then go all out for 1 minute. Then bring the pace back down for a couple of minutes (until you feel you’ve recovered).

Continue this process throughout your cardio session and you will ‘trick’ your body into consuming more calories. The exact benefits (i.e. fat loss or muscle loss) of HIIT are hotly debated – if it works for you – use it! Other wise stick to lower intensity cardio (long duration).

This is useful when using cardio equipment, or running, swimming, cycling, etc.

http://www.freedieting.com/exercise_plan_2.htm

11110 Responses to Exercise Plan – Cardio, Circuit, and HIIT
  1. You’ve gotten superb info in this article

    • Congratulations are in order, Jim. I have saved the link to put up against the other 100+ from all the other Beeboids. One vs. 50? That’s me convinced again. So Andrew Neil and James Landale balance out the rest of them? Is that your coptnetion? &nbsn; 5 likes

  2. Very good content you have there

  3. thank so a lota lot for your site it helps a lot

  4. Hey there! Do you know if they make any plugins to assist with
    Search Engine Optimization? I’m trying too get my blog to rank for some targeted keywords but I’m not seeing very
    good success. If you know of any please share.
    Kudos!

  5. Everyone loves it whenever people get together and share ideas.
    Great blog, continue the good work!

  6. Can I simply say what a aid to find somebody who actually is aware of what theyre talking about on the internet. You definitely know tips on how to convey a difficulty to mild and make it important. Extra individuals need to read this and understand this facet of the story. I cant believe youre no more common because you positively have the gift.

  7. Oh my goodness! a tremendous article dude. Thank you Nonetheless I’m experiencing issue with ur rss . Don抰 know why Unable to subscribe to it. Is there anybody getting similar rss downside? Anybody who is aware of kindly respond. Thnkx

  8. I and my buddies have already been looking at the excellent tips and tricks from the website and instantly I had a horrible suspicion I had not thanked the web site owner for them. All of the men are already as a consequence warmed to read through them and have certainly been enjoying them. Many thanks for really being indeed kind and also for pick out varieties of extraordinary issues most people are really eager to discover. Our honest regret for not expressing appreciation to you earlier.

  9. Spot on with this write-up, I actually suppose this website needs rather more consideration. I抣l probably be once more to learn rather more, thanks for that info.

  10. you’ve got a terrific blog right here! would you wish to make some invite posts on my weblog?

  11. My spouse and i got now ecstatic when Jordan could finish off his web research via the ideas he gained in your blog. It is now and again perplexing to simply be freely giving information which often others may have been trying to sell. And now we understand we’ve got the blog owner to be grateful to because of that. The most important explanations you have made, the simple blog menu, the friendships you give support to promote – it is everything exceptional, and it is leading our son in addition to our family feel that the matter is interesting, and that is rather mandatory. Thanks for all!

  12. Your home is valueble for me. Thanks!?