I just signed up for a professional organization and they sent me a journal contain some great research that people have done. You know you picked the right career path when you truly get excited for reading research on the subject!

The article was something that I have heard before in school, but never seen the research. It finally hit me reading this research that I have to spread the word on it.

Most people that are overweight or obese cannot walk for 40 minutes consecutive. This is either due to joint problems, lack of cardiovascular fitness or an array of other issues. So they will get discouraged about trying to complete that exercise bout and more than likely won’t do it at all.

A study posted in the American College of Sports Medicine Journal of Health and Fitness says that by breaking that cardio up, you get the same exercise benefits as walking consecutively. So now you have no excuse. If you can’t muster up the energy for 40 minutes, or if your knee starts hurting after 10 minutes, doing four 10 minute bouts of exercise will yield the same exercise effects as walking continuously.

Now this isn’t a reason not to be lazy. If you can sustain cardio for the consecutive 40 minutes,  you will yield better cardiovascular endurance than only going 10. But if you are one of those people who need to start exercise because you need to change your life fast, but just can’t do the 40 minutes, BREAK IT UP!

Today’s post is by Craig Ballantyne, CSCS, MS. Craig owns a great fat loss product called Turbulence Training. Regular readers know how much I am against information product because in today’s day and age, everyone is an expert. Well, Craig is an expert. He holds a masters degree, high level certifications and writes for some of the most prestigious magazines on the markets. He stuff is legit and I highly recommend you heading over to Turbulence Training and check out his product. You will not be disappointed.

Why Cardio Doesn’t Work for Fat Loss

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn’t add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.

British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren’t previously exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That’s a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great – I was positively surprised by the results.

So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was huge. Check this out…

The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.

The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the “Compensators”
and the “Non-compensators”.

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.

Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge “compensatory” increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.

So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are “compensating” for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
burning benefits.

In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.

Beat the curse of cardio with high-intensity Turbulence Training.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author

Learn about the “Dark Side of Cardio” in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

If you are like most Americans, you walk into your gym to get some good cardio work in and are met with too many choices of machines. Treadmills, elliptical, bikes, recumbent bikes row machines, it is hard to choose. Hopefully, after reading this article, you will have a better sense  of what the best machine for you is. Now, although choice is a good thing because it can vary your program, the more choice the more confusions.

Now, every exercise machine will build fitness, but not all exercise machines are created equal. Treadmill running burns plenty of calories, but may be unacceptable if you have knee problems. Stationary bikes and stair climbers are easier on the joints, but are too boring and take too much muscle power. The best cardio machine burns plenty of calories, but is also easy on the joints.

As far as burning calories and fat, running on treadmills is the best, stationary cycle are the next best, and walking n a treadmill is the next best. The reason treadmill running is the best cardio is that during running there is a period when both feet leave the ground. This takes a lot of energy and force to go airborne, even if you are running slowly. You maintain contact with the exercise machine at all times when walking or working on a cycle.

As far as joint health, good cardio machines promote a stress free environment on the joints. If you have kneecap pain or knee joint pain, you are going to want to avoid machines that cause high joint tension, such as cycling or stair climbing. Treadmill climbing may cause ankle, knee, hip or back pain. The elliptical machines in by far the bet in joint integrity as it uses a smooth motions and does not put stress on the joints.

So if you are free of joint pain, the best cardio you can do is running on the treadmill. If you have, or develop joint pain, give the elliptical machine a try.

No matter what cardio machine you use, the only way a good cardio routine will work is if YOU work hard. Don’t plague your workout by getting lost in your music or reading a magazine. Put in the work and time and the results will follow.

This question gets posed many time. Should I be walking outside, or on a treadmill? Is there even a difference? Martica Heaner, who writes for MSN Health and Fitness, gives a great answer to this. “Walking fast or running on a treadmill feels tougher. Outdoors, the time can fly because you get distracted by playing kids, barking dogs, birds, cars and passing scenery. And you may even get the benefits of a cool breeze. But on the treadmill you tend to feel every drop of sweat. And it’s like waiting for a pot to boil as you watch mere seconds pass while you try to meet your time or mileage goal for the session.

A recent study found that treadmill workouts are, in fact, as hard as they feel. Researchers at Missouri State University put eight trained runners through their paces on a treadmill and outside. While working at the same intensity in both conditions (measured by heart rate), the runners not only felt like they were working out harder when they were on the treadmill, they ran faster.

Why? Outdoor sidewalks, trails and tracks can provide a little give during a workout. You can naturally and automatically slow down, or you might have to stop at a traffic light or get out of someone else’s way. When you come upon a hill, you get to run downhill, which gives you a little breather. You may also slow down if you get distracted by things around you.

Treadmills are a great home exercise tool. They provide a great home workout that you ca really do anytime, they are lower impact, and you do not have to worry about the hustle and bustle of a busy gym. You get a great cardio workout on your time. Treadmills can range in prices. One good treadmill is the Bowflex Series 7 Treadmill. You can buy it on Amazon Fitness site.  Amazon Fitness is running specials this June, so now is the time to buy. Treadmills now-a-days are space saving, lighter, and more conveient for customers. They are a great tool to help you achieve the fitness goals that you have set for yourself. Here are a few more treadmill options:

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