The document discusses why treadmill and elliptical machine workouts may not be as effective as other types of exercise for fat loss and fitness goals. It provides 5 reasons why these cardio machines are ineffective and a waste of time, including that they are boring, create a disconnect between mind and body, may be less effective than outdoor running, are expensive, and do not stimulate the metabolism as much as other options. It then provides 10 alternative exercises that are presented as more effective options, such as jumping rope, kettlebell training, sprinting, hill sprints, rowing machines, swimming, heavy bag workouts, shadow boxing, dumbbell circuits, and bodyweight training. These are said to engage the mind and
Cross training offers a variety of benefits for fitness and fat loss. It builds up the strength and endurance of the heart, lungs, and blood vessels. It has also some tranquilizing effect on the nerves, and it burns up calories as much as it makes your losing weight more bearable.
Cross training offers a variety of benefits for fitness and fat loss. It builds up the strength and endurance of the heart, lungs, and blood vessels. It has also some tranquilizing effect on the nerves, and it burns up calories as much as it makes your losing weight more bearable.
For many people, the idea of cardiovascular exercise, otherwise known as "cardio" or aerobic activity, brings to mind sweatdrenched people in a group fitness class or running on treadmills. While those visions are accurate examples, cardio actually
encompasses a lot more exercise options, which we'll cover below.
Ever since the fitness craze in the 1980’s, we have become a nation increasingly aware of our health and physique. Millions of dollars are spent every year in the quest for a perfect body. Gyms are big business, personal trainers are making a tidy living helping people stay fit, and body building supplements are at an all-time level of performance.
We as a whole realize practice is beneficial for us. It offers archived medical advantages and is likely perhaps the best apparatus we need to battle weight, a few sorts of malignant growth, diabetes, coronary illness, and other persistent diseases. Simultaneously, it very well may be difficult to try that information. There are such countless various ideas on the sorts of exercises and the ideal recurrence, it can prompt data over-burden and overpower.
Weight loss diet to quickly get in shapeTheinfoway
Most ways to lose weight fast will make you extremely hungry and difficult to achieve your weight loss goals. If you do not have an iron will, hunger will make you quickly give up on your weight loss plan. Therefore, you should patiently build a diet and exercise to lose weight instead of losing weight quickly.
There are many training programs and multiple methods to promote body conditioning. This program is designed to obtain specific athletic goals and aspirations. These include biking, contact sports, running, swimming and different aerobic activities and exercises. Training for a sport is not at all an easy job, it requires a great amount of dedication, focus and hard work.
This Ebook will help you to come back in figure.
Top 10 Daily Morning Exercise for Healthy BodyBlogVitamins
Exercise is the best way through which anyone can make their body fit and healthy. There are many form of workouts such as exercise, cardio, yoga, etc. To make body in shape, you can follow any of the workout strategy.
In the given slide, we share 10 very important morning exercises.
Proteins 4 me has variety of health products. Sure; you can search for leading brands including our original & quality products. If in case you cannot see the product you are searching, send a request via email or contact us directly and we are ready to bring it to you at affordable price. We offer our consumers authentic alternatives depending on available products. We provide natural, effective with good packaging. We also educate our customers by providing reliable information on best products that suit them.
For many people, the idea of cardiovascular exercise, otherwise known as "cardio" or aerobic activity, brings to mind sweatdrenched people in a group fitness class or running on treadmills. While those visions are accurate examples, cardio actually
encompasses a lot more exercise options, which we'll cover below.
Ever since the fitness craze in the 1980’s, we have become a nation increasingly aware of our health and physique. Millions of dollars are spent every year in the quest for a perfect body. Gyms are big business, personal trainers are making a tidy living helping people stay fit, and body building supplements are at an all-time level of performance.
We as a whole realize practice is beneficial for us. It offers archived medical advantages and is likely perhaps the best apparatus we need to battle weight, a few sorts of malignant growth, diabetes, coronary illness, and other persistent diseases. Simultaneously, it very well may be difficult to try that information. There are such countless various ideas on the sorts of exercises and the ideal recurrence, it can prompt data over-burden and overpower.
Weight loss diet to quickly get in shapeTheinfoway
Most ways to lose weight fast will make you extremely hungry and difficult to achieve your weight loss goals. If you do not have an iron will, hunger will make you quickly give up on your weight loss plan. Therefore, you should patiently build a diet and exercise to lose weight instead of losing weight quickly.
There are many training programs and multiple methods to promote body conditioning. This program is designed to obtain specific athletic goals and aspirations. These include biking, contact sports, running, swimming and different aerobic activities and exercises. Training for a sport is not at all an easy job, it requires a great amount of dedication, focus and hard work.
This Ebook will help you to come back in figure.
Top 10 Daily Morning Exercise for Healthy BodyBlogVitamins
Exercise is the best way through which anyone can make their body fit and healthy. There are many form of workouts such as exercise, cardio, yoga, etc. To make body in shape, you can follow any of the workout strategy.
In the given slide, we share 10 very important morning exercises.
Proteins 4 me has variety of health products. Sure; you can search for leading brands including our original & quality products. If in case you cannot see the product you are searching, send a request via email or contact us directly and we are ready to bring it to you at affordable price. We offer our consumers authentic alternatives depending on available products. We provide natural, effective with good packaging. We also educate our customers by providing reliable information on best products that suit them.
Each technological age has been marked by a shift in how the industrial platform enables companies to rethink their business processes and create wealth. In the talk I argue that we are limiting our view of what this next industrial/digital age can offer because of how we read, measure and through that perceive the world (how we cherry pick data). Companies are locked in metrics and quantitative measures, data that can fit into a spreadsheet. And by that they see the digital transformation merely as an efficiency tool to the fossil fuel age. But we need to stretch further…
Weight loss presentation series 2010 session 1John Reynolds
In Session 1, of the Reynolds Performance Weight loss Presentation Series 2010, we will discuss three important topics:
How long should you exercise
What's the best exercise for Weight loss
Is exercise necessary for weight loss
_Fitness classes for beginner. |weight loss tips| lose 30 pounds in just 1 monthsujanshrestha113
The industry offers all kinds of products and services, all designed to
sustain or enhance physical health. There are medical and sports
facilities devoted entirely for health and fitness, and diet regimens for
weight loss programs are usually accompanied by workout routines
that not only are meant for addressing weight but also for promoting
general fitness and healthy lifestyles.
Burn fat and look younger is a book by Robert Stackly, a noted author on weight loss / diet / fitness topics. It shows you how to burn fat fast, while both putting on lean muscle and looking years younger!
Bradford l. huebner want to reach your fitness goals faster try these ideasBradfordhuebner
Bradford L. Huebner Skilled tips provider. Some may find it difficult to start exercising. Getting into shape, however, can be a rewarding experience. Increased activity, done right, is good for you! This article will provide you with the essential information to better fitness.
Grade 11 learning module on aerobic fitness and muscle-bone conditioningcaasijoey
Produced by Arjay A. Antonio, Carmy R. Bonifacio, Joey E. Caasi, Jacquiline De Jesus, Neil Esteban,Abigail P. Ninonuevo, Karissa C. Eay, and Irish-Kee J. Dela Masa - Master in Physical Education & Sports (MPES) students of Bataan Peninsula State University, Balanga City, Bataan
Report Back from SGO 2024: What’s the Latest in Cervical Cancer?bkling
Are you curious about what’s new in cervical cancer research or unsure what the findings mean? Join Dr. Emily Ko, a gynecologic oncologist at Penn Medicine, to learn about the latest updates from the Society of Gynecologic Oncology (SGO) 2024 Annual Meeting on Women’s Cancer. Dr. Ko will discuss what the research presented at the conference means for you and answer your questions about the new developments.
Explore natural remedies for syphilis treatment in Singapore. Discover alternative therapies, herbal remedies, and lifestyle changes that may complement conventional treatments. Learn about holistic approaches to managing syphilis symptoms and supporting overall health.
Pulmonary Thromboembolism - etilogy, types, medical- Surgical and nursing man...VarunMahajani
Disruption of blood supply to lung alveoli due to blockage of one or more pulmonary blood vessels is called as Pulmonary thromboembolism. In this presentation we will discuss its causes, types and its management in depth.
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Flu Vaccine Alert in Bangalore Karnatakaaddon Scans
As flu season approaches, health officials in Bangalore, Karnataka, are urging residents to get their flu vaccinations. The seasonal flu, while common, can lead to severe health complications, particularly for vulnerable populations such as young children, the elderly, and those with underlying health conditions.
Dr. Vidisha Kumari, a leading epidemiologist in Bangalore, emphasizes the importance of getting vaccinated. "The flu vaccine is our best defense against the influenza virus. It not only protects individuals but also helps prevent the spread of the virus in our communities," he says.
This year, the flu season is expected to coincide with a potential increase in other respiratory illnesses. The Karnataka Health Department has launched an awareness campaign highlighting the significance of flu vaccinations. They have set up multiple vaccination centers across Bangalore, making it convenient for residents to receive their shots.
To encourage widespread vaccination, the government is also collaborating with local schools, workplaces, and community centers to facilitate vaccination drives. Special attention is being given to ensuring that the vaccine is accessible to all, including marginalized communities who may have limited access to healthcare.
Residents are reminded that the flu vaccine is safe and effective. Common side effects are mild and may include soreness at the injection site, mild fever, or muscle aches. These side effects are generally short-lived and far less severe than the flu itself.
Healthcare providers are also stressing the importance of continuing COVID-19 precautions. Wearing masks, practicing good hand hygiene, and maintaining social distancing are still crucial, especially in crowded places.
Protect yourself and your loved ones by getting vaccinated. Together, we can help keep Bangalore healthy and safe this flu season. For more information on vaccination centers and schedules, residents can visit the Karnataka Health Department’s official website or follow their social media pages.
Stay informed, stay safe, and get your flu shot today!
Tom Selleck Health: A Comprehensive Look at the Iconic Actor’s Wellness Journeygreendigital
Tom Selleck, an enduring figure in Hollywood. has captivated audiences for decades with his rugged charm, iconic moustache. and memorable roles in television and film. From his breakout role as Thomas Magnum in Magnum P.I. to his current portrayal of Frank Reagan in Blue Bloods. Selleck's career has spanned over 50 years. But beyond his professional achievements. fans have often been curious about Tom Selleck Health. especially as he has aged in the public eye.
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Introduction
Many have been interested in Tom Selleck health. not only because of his enduring presence on screen but also because of the challenges. and lifestyle choices he has faced and made over the years. This article delves into the various aspects of Tom Selleck health. exploring his fitness regimen, diet, mental health. and the challenges he has encountered as he ages. We'll look at how he maintains his well-being. the health issues he has faced, and his approach to ageing .
Early Life and Career
Childhood and Athletic Beginnings
Tom Selleck was born on January 29, 1945, in Detroit, Michigan, and grew up in Sherman Oaks, California. From an early age, he was involved in sports, particularly basketball. which played a significant role in his physical development. His athletic pursuits continued into college. where he attended the University of Southern California (USC) on a basketball scholarship. This early involvement in sports laid a strong foundation for his physical health and disciplined lifestyle.
Transition to Acting
Selleck's transition from an athlete to an actor came with its physical demands. His first significant role in "Magnum P.I." required him to perform various stunts and maintain a fit appearance. This role, which he played from 1980 to 1988. necessitated a rigorous fitness routine to meet the show's demands. setting the stage for his long-term commitment to health and wellness.
Fitness Regimen
Workout Routine
Tom Selleck health and fitness regimen has evolved. adapting to his changing roles and age. During his "Magnum, P.I." days. Selleck's workouts were intense and focused on building and maintaining muscle mass. His routine included weightlifting, cardiovascular exercises. and specific training for the stunts he performed on the show.
Selleck adjusted his fitness routine as he aged to suit his body's needs. Today, his workouts focus on maintaining flexibility, strength, and cardiovascular health. He incorporates low-impact exercises such as swimming, walking, and light weightlifting. This balanced approach helps him stay fit without putting undue strain on his joints and muscles.
Importance of Flexibility and Mobility
In recent years, Selleck has emphasized the importance of flexibility and mobility in his fitness regimen. Understanding the natural decline in muscle mass and joint flexibility with age. he includes stretching and yoga in his routine. These practices help prevent injuries, improve posture, and maintain mobilit
Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2–3 criteria; moderate AUD: 4–5 criteria; severe AUD: 6–11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
Anti ulcer drugs and their Advance pharmacology ||
Anti-ulcer drugs are medications used to prevent and treat ulcers in the stomach and upper part of the small intestine (duodenal ulcers). These ulcers are often caused by an imbalance between stomach acid and the mucosal lining, which protects the stomach lining.
||Scope: Overview of various classes of anti-ulcer drugs, their mechanisms of action, indications, side effects, and clinical considerations.
1. How To Lose 10 Pounds
Just recently I had the pleasure of meeting a fellow fitness professional
named Mike Geary of TruthAboutAbs.com (insert aff link). Now Mike is a
well-known expert who deals exclusively with the most effective strategies
for losing stomach fat so that you can finally uncover those elusive six pack
abs that everyone desires.
Some of Mike's strategies deal with nutrition aspects and others deal with training techniques,
but I was impressed to see that Mike has put together one of the most comprehensive
resources for dealing with all of the aspects necessary to finally get rid of that nasty belly fat
for good.
The key is that Mike focuses on the REAL techniques that are going to get you lasting results,
and teaches you how to avoid all of these "quick-fix" scams and gimmicks that are all over the
infomercials and the internet these days.
Several of the mistakes that Mike see's every day where people are going wrong in their fat
loss attempts are:
1. Most people are wasting too much of their time doing hundreds of reps of ineffective
crunches, situps, and other "abs pumping" exercises in their attempt at losing stomach fat.
Mike has discovered that there are certain highly effective exercises that stimulate your
metabolism much better, and increase your fat burning hormone levels much more. These
exercises that Mike outlines are the best of the best for getting a lean, chiseled body.
Surprisingly to most, the majority of these most effective exercises for stomach fat loss are
NOT "abs-specific" exercises. Not only that, but Mike shows you how to combine and
sequence them to get the best metabolic and fat loss results possible, changing the shape of
your entire body.
2. Most people are wasting way too much time doing hours upon hours of boring monotonous
cardio routines.
Mike has researched this topic extensively, including an entire course he's taken comparing
different modalities of cardiovascular exercise. After all of this research, we've come to the
conclusion that the majority of people out there are not doing the right types of cardio
exercise. In fact, most people may actually be inadvertantly decreasing their metabolic rate by
doing too much of the wrong types of cardio!
The strategies that Mike reveals in his program go beyond "interval cardio" too.
3. Most people are failing miserably with fad diets.
Mike reveals exactly why most low-carb or low-fat diets are actually working against what
your body needs to become lean and ripped and maintain it for life! Mike shows you exactly
how to stop falling for the gimmick diets and finally develop a truly healthy eating style that
you can actually enjoy for life without being overly restrictive. It's actually easier and more
enjoyable than you believe!
2. Go to Mike's Truth about Six Pack Abs site today and discover the exact system that Mike is
using to help thousands of his clients from all over the world get leaner than they've ever
been before. This system will help you to lose that stubborn stomach fat that has plagued you
for years, so you can finally get that sexy six pack that you've always wanted.
Here's the site:
http://HowILost10.com
The Importance of Physical
"Variability" in Cardio
Exercise
Your Cardio Workouts may NOT be helping you unless you incorporate a high range of heart
rate shifts in your training
Are you a cardio junkie? Everyone seems to think that "cardio" is the best way to get in
shape and lose body fat. I'm going to show you with this article why I disagree!
It is quite common to hear fitness pros, doctors, and other health professionals prescribe low to
moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose
weight. Most often, the recommendations go something like this:
"Perform 30-60 minutes of steady pace cardio 3-5 times/week maintaining your heart rate at a moderate
level"
Before you just give in to this popular belief and become the “hamster on the wheel” doing endless
hours of boring cardio exercise, I’d like you to consider some recent scientific research that indicates
that steady pace endurance cardio work may not be all it’s cracked up to be.
First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by
recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting
that "physical variability" is one of THE most important aspects to consider in your training.
This tendency can be seen throughout nature as most animals tend to demonstrate "stop-and-go"
motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do
“endurance” type physical activities such as running long distances at the exact same speed the whole
time.
3. Most competitive sports (with the exception of endurance running or cycling) are also based on stop-
and-go movement or short bursts of exertion followed by recovery.
To examine an example of the different effects of endurance or steady state training versus stop-and-go
training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is
very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often
emaciated and sickly looking. Now which would you rather resemble?
Another factor to keep in mind regarding the benefits of physical variability is the internal effect of
various forms of exercise on our body. Scientists have known that excessive steady state endurance
exercise (different for everyone, but sometimes defined as greater than 60 minutes per session most
days of the week) increases free radical production in the body, can degenerate joints, reduces immune
function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can
potentially lead to chronic diseases.
Highly variable cyclic training
On the other hand, highly variable cyclic training has been linked to increased antioxidant production
in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can
encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist
with weight loss). Furthermore, steady state endurance training only trains the heart at one specific
heart rate range and doesn’t train it to respond to various every day stressors.
On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a
variety of demands making it less likely to fail when you need it. Think about it this way... Exercise
that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of
handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly.
Steady state jogging and other endurance training does not train your heart to be able to handle rapid
changes in heart rate or blood pressure.
The important aspect of variable cyclic training that makes it superior over steady state cardio exercise
is the recovery period in between bursts of exertion. That recovery period is crucially important for the
body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is
that it is much more interesting and has lower drop-out rates than long boring steady state cardio
programs.
To summarize, some of the potential benefits of variable cyclic training compared to steady state
endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection,
improved immune function, reduced risk for joint wear and tear, increased muscularity (versus
decreased muscularity with endurance training), increased residual metabolic rate following exercise,
and an increased capacity for the heart to handle life’s every day stressors.
Sports Workouts and Sprinting
There are many ways you can reap the benefits of stop-and-go or variable intensity physical training.
Most competitive sports such as football, basketball, volleyball, racquetball, tennis, hockey, baseball,
etc. are naturally comprised of highly variable stop-and-go motion which trains the heart through a
MUCH wider heart rate range compared to just steady walking or jogging.
Doing swimming workouts in a variable intensity fashion may also be more beneficial than just
swimming for a long duration at the same speed. Same goes for bicycling -- that is why mountain
biking, which involves extreme ups and downs at various intensity levels may also be more beneficial
4. than just a long flat steady pace bike ride.
One of the absolute most effective forms of variable intensity training to really reduce body fat and
bring out serious muscular definition is performing wind sprints. Wind sprints can be done by sprinting
at near max speed for 10-30 seconds, and then taking 60 seconds to walk for recovery before your next
sprint. 6-12 total sprint intervals is usually a very challenging workout for most people.
In addition, weight training naturally incorporates short bursts of exertion followed by recovery
periods. High intensity interval training (varying between high and low intensity intervals on any piece
of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For
example, an interval training session on the treadmill could look something like this:
Warm-up for 3-4 minutes at a fast walk or light jog
Interval 1 - run at 8.0 mi/hr for 1 minute
Interval 2 - walk at 4.0 mi/hr for 1.5 minutes
Interval 3 - run at 10.0 mi/hr for 1 minute
Interval 4 - walk at 4.0 mi/hr for 1.5 minutes
Repeat those 4 intervals 4 times for a very intense 20-minute workout.
Also, don't overlook other great ways to incorporate variable intensity cardio training by using a jump
rope, a rowing machine, stairs running, or even outdoor hill sprints.
The take-away message from this article is to try to train your body at highly variable intensity rates
for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss,
and muscle maintenance.
Full-body strategically-designed resistance training programs along with
high intensity cardiovascular training programs guaranteed to strip off body fat when
combined with a healthy diet are included in my book The Truth About Six Pack Abs. If you’re
serious about getting lean for good, this book is a must-read.
5. 5 Reasons that I Think Treadmill and Elliptical
Machine Workouts are a Waste of Time
Now that I pissed off all of the treadmill and elliptical machine worshipers... let me say that if
you truly enjoy mindlessly pumping away on a treadmill or elliptical (or exercise bike for that
matter too), then by all means, keep doing what you enjoy, because enjoying your exercise is
one of the most important aspects to sticking with any exercise program...
However, don't say that I didn't warn you that you were wasting your time with all that
mindless cardio machine boredom.
If I haven't mentioned it before, I don't believe in cardio machines, and to be quite honest, I
don't think I've personally used a treadmill, elliptical, or exercise bike for at least the last 7-8
years or so.
As a matter of fact, I don't even use cardio machines anymore for warmups before a workout
(I did before occasionally)... Nowadays, I prefer to do dumbbell or kettlebell snatches and
swings mixed with bodyweight exercises as the perfect full body warmup at the beginning of
my workouts.
So why do I have such hatred for cardio machines? Well,
here are 5 reasons:
1) Treadmills, ellipticals, and exercise bikes are mind-blowingly BOOOORING! Personally, I
can think of a million things I'd rather be doing than pedaling my way to nowhere!
2) Mindless steady state cardio exercise while watching TV or reading creates a mind / body
disconnect resulting in poor results from your exercise routine. Instead of reading a gossip
magazine or watching a cheesy reality TV show on the TV screen in front of the cardio
machine, a REAL workout consists of actually having your mind engaged strongly in what
your body is doing!
3) I've seen studies that indicated that treadmill running may be less effective than outdoor
running for various reasons such as stride abnormalities on treadmills vs natural running,
slightly less caloric burn compared to outdoor running, etc.
...although I never recommend just "jogging" anyway (or as Ron Burgundy would say,
"yogging") ... Instead, variable intensity walks / runs or sprints are so much more effective,
training your heart rate in a much wider range instead of just the same pace during the entire
workout. I choose to do a lot of hiking up mountains and also wind sprints, but never steady
state jogging.
4) Treadmills and ellipticals are ridiculously expensive and a waste of money for people that
workout at home... there's so many better options for home workouts you could have spent
your money on rather than wasting it on a treadmill, bike, or elliptical.
The perfect home gym setup is MUCH cheaper... there's no reason you need anything other
than a jump rope, bodyweight exercises, a few dumbbells, stability ball, maybe a few
6. kettlebells (if you want to get fancy), and perhaps high tension bands for some more variety.
And of course... the great outdoors has some of the best workout options of all... hiking,
mountain biking, kayaking, skiing, sports, and more!
5) Treadmills and elliptical machines are just a very ineffective way to workout compared to
other options. The metabolic response is much lower compared to the types
of workouts ideas that I describe below. Why should you do treadmill or elliptical workouts
when you can get better results by doing more interesting forms of training that actually
stimulate a fat-burning hormonal response and stimulate your metabolism to a greater
extent...
So what are the alternatives to treadmills, exercise bikes, and elliptical trainers? Here
are TEN of my favorite types of alternative workouts:
1. jumping rope - great mind-body connection - try speed jumping, crossovers, and
double jumps once you get skilled at it. An amazing metabolic exercise with one of the
cheapest pieces of equipment available. There's a reason that every world class boxer
uses this exercise!
2. kettlebell training - nothing will get your heart pounding like high repetition KB swings
and snatches or clean & presses (can be done with dumbbells too, but I prefer
KBs). Personally, I think one of the most intense body changing exercises ever
invented are double kettlebell snatches (snatching both kettlebells at the same time
overhead from the floor).
3. outdoor wind sprinting (the ultimate exercise for a rock hard ripped body... just look
at the chiseled powerful bodies of world class sprinters, and compare that to the
weakling withered physique of a typical marathoner... nuff said! I generally do wind
sprints 2-3 days a week during the warm times of the year, and I'll do something such
as 50 yards, 60 yards, 70 yards, 80 yards, 90 yards, 100 yards, and then repeat (with
about 40-60 second rests between sprints). By the way, for the international folks, a
"yard" is just slightly shorter than a meter.
4. hill sprinting - yet another classic exercise for a rock hard lean and powerful body! I
like to do 30 yard sprints up a steep hill and then walk down and repeat a bunch of
times for maybe 20-30 minutes. Amazing workout.
5. The rowing machine - ok, I don't really lump this in as a "cardio" machine like
treadmills and ellipticals... I think the rowing machine is actually a great full body
workout that actually uses resistance... The best results come from using variable
speeds and really pulling hard to challenge your body.
6. Sprint style swimming workouts - a more muscular workout than steady state
distance swimming... I actually love the upper body pump I get from sprint style
swimming -- this is the same concept as sprinting vs jogging but in a pool instead. It's
all about intensity!
7. heavy bag punching / kicking workout, speed bag, rebound bag - all are great
forms of training and much more interesting than boring cardio machines. These
exercises are also great examples of exercises that require an intense mind-body
connection, which is missing in boring cardio equipment like treadmills and elliptical
machines.
8. shadow boxing - This is an awesome workout, but if you're shy, this is best saved for
your home workouts since you'll get some crazy stares doing this at a typical gym from
people who think they're "too cool" for stuff like this.
9. dumbbell circuits -- This is a super metabolic type of workout that involves alternating
7. between various full-body multi-joint exercises to get a crazy fat-burning workout in minimal
time. A good example would be alternating between dumbbell lunges, overhead presses, bent
over rows, step ups, and squat presses all with minimal rest between.
10.bodyweight training - bodyweight squats, pushups, lunges, jumps, bear crawls,
mountain climbers and jumpers, planks, and the list goes on and on. Another example
of great mind-body connection and much more metabolic type of training than
treadmills and ellipticals. My fitness buddy, and world class trainer, Craig Ballantyne has 101
killer bodyweight exercises formulated into awesome fat-burning workouts here.
Well, I hope this article helps give you ideas on how you can get away from all of these mindless and
ineffective treadmill and elliptical trainer machines (and exercise bike) workouts that are just wasting
your time and energy that could be better spent on more effective workouts.
If you want maximum results, it's all about your intensity levels and also your mind-body connection...
and that all important mind-body connection is usually missing when it comes to elliptical and
treadmill workouts, that most people do while watching TV or reading.
Full-body strategically-designed resistance training programs along with
high intensity cardiovascular training programs guaranteed to strip off body
fat when combined with a healthy diet are included in my book The Truth
About Six Pack Abs. If you’re serious about getting lean for good, this book
is a must-read.