Cardio workouts are arguably indispensable to an effective weight loss program but you would be surprised how little time you are required to exercise in order to achieve good health. Some ignore the facts. Others excel by following them.
By definition, cardiovascular workouts are any exercise that raises and maintains your heart rate over an extended amount of time. Think about the things that can accomplish this for a moment.
Whether you are jogging, running, biking, swimming, climbing stairs, hiking, jumping rope or even WEIGHT LIFTING you can raise and maintain your heart rate.
The question remains, are you breathing correctly? Are you breathing deep enough to get oxygen to the hardest to reach cells within the body? If not, you can perform cardio for years and never see a difference. This could mean you are still storing fat and look out of shape.
If your body fat percentage is not where it should be, chances are your body is storing more fat than it burns. Most people believe that after 20 minutes of cardio work your body begins to burn fat, that is only true if you are in excellent physical condition to begin with. You could be running the risk of losing lean muscle.
Knowing when to perform cardio exercise and how to do it correctly, you not only strengthen your heart and lungs, which lowers your resting heart rate (a good thing), but you will become healthier as the body uses the extra oxygen to nourish cells and dispense toxins from your system.
Deep breathing is what increases the amount of oxygen that is absorbed into the bloodstream. Most of us do not breath properly and only use a fraction of our lung capacity. We do aerobics to stimulate fat loss through deeper breathing.
It does not matter that over time the effort that allows you to run a 12-minute mile will be the effort used to run a 10-minute mile. No. You want to propel yourself a mile and a half as you become conditioned.
What matters is not running faster or longer but running further in the same period of time. That is when your cardio workouts begin to burn fat. Forget about endurance, human beings do not require the ability to run marathons... You simply need the ability to excel in bursts.
The benefits of adopting the 12-Minute Aerobics Solution as explained in Don Lemmon's KNOW HOW Book One are as follows:
- Increased metabolic rate while at rest means a stronger heart.
- Increased growth hormone secretion to burn fat while resting.
- Reduced stress levels & increased ability to relax under pressure.
- Increased blood flow to the brain means better memory retention.
- Decreased cholesterol levels by simply getting oxygen circulating.
- Improved digestion, increased bowel movements, & less toxicity.
- Last but not least, immunity; boosts your white blood cell count.
Keep in mind; a little amount of hard exercise stimulates the body. Too much of a good thing tears it down. Optimally, we perform aerobics after completing our weight lifting session. However, we do not save our energy for it; we give it our all as well.
If you are smart, you will never do cardio before weight lifting, and you'll also work so hard while doing cardio that you simply MUST quit in 12 minutes, like it or not. Anything easy enough to tolerate for 20 minutes to an hour is a waste of time. Everyone who has taken this advice resulted in greater successes than anything else they ever did. If you have doubts, it is because you haven't tried.
