For a great cardio workout why not try interval training? Anything that causes the heart to pump stronger, rest, and then pump stronger in no particular predictable manner can do a lot of good. Take time to rest during exercise sessions, and you can burn more fat. This is because a workout break speeds up the metabolism, say researchers at the University of Tokyo.

Investigators studied the effects of stationary bike exercise combined with rest periods. What they learned surprised them. On day one the subjects pedaled the bikes for an hour without a break. On the second day, they pedaled for 30 minutes, took a 20 minute rest, and then did another 30 minutes of biking. The metabolism of those who took spontaneous breaks based on their perceived level of exertion (PLE); more on this later, actually burned more calories, (up to 300 kcal in one half hour!) in a shorter amount of time than did those who took no breaks.

Treadmills at the gym are a good way to go if you are under doctor’s care for a heart condition or are otherwise concerned about over doing it. Those monitors and health club staff are there to keep a watch over you in case you should over exert yourself. For the rest of us, young, healthy and probably just too sedentary folk can do the same sort of training without an expensive gym membership. We can save our cash for a couple of inexpensive yet essential workout aids that we may keep at our disposal.


A good pair of hiking boots will run you less than the initiation fee to an overcrowded health club. A set of low weight dumb bells ranging from 2 to 10 kilos each, an exercise ball for warm up stretches and if you enjoy cold weather sports, snow shoes, or cross country skis will work your heart while you take in some fresh air. Many communities have intramural, age specific, basketball that you may want to try.

A great recipe for success in any cardio program is of course stretching and a pre- event warm up. Stretching that is often times overlooked are the type that uses a stretching ball and includes ultimate gravity resistance. This type of prop may be purchased at your local health food store or athletic equipment store. A stretching routine is usually included with the product. These balls are made for specific heights so be sure to buy the one best suited to your stature.

Keep your set of dumb bells within easy reach and available for alternate day use. You will want to work your upper arms front and back to best prepare you to do military pushups at some later point. The specific groups of muscles used for breathing are next in line of importance to preparing yourself for your best cardio workout possible. This group includes the intercostals muscles, front and back. Lift your light weight outward along the frontal plane as high as you can take it and then slowly lower the weight. Do this in 3 sets of 12.

You will be prepared and even eager to get out and enjoy the outdoors if you will do these simple preparatory maneuvers. Your best cardiovascular workout will come to you while you are having fun and enjoying the company of your co conspirators in health; whether climbing a 6000 foot mountain trail, or snow shoeing across the side streets of your well populated city. You will enjoy the exercise a great deal by concentrating on your perceived level of work and enjoyment rather than on the rudimentary run of the mill isolated affair at the local sweat shop. You can follow the latest research findings which point to the fact that rest periods are important in keeping the aerobic capacity of your body functioning. You will want to allow for your body to catch its breath so to speak while pushing your self as much as you like. Intent is 70% of the work. Do you intent to have a great time while giving your body a nice tune up cardio work out? With this as your mind set from the start- your workout will seem like Childs’ play and you will only remember the way you feel when the work is over; exhilarated.

As mentioned earlier in this article a good rule to follow regarding perceived level of difficulty is the simple rating scale of 0 to 5.

At level 0 you could just as easily perform this activity in your sleep, no effort. Number 1 you may need to focus a bit to keep going but are able to carry on an inspired conversation with a friend while performing the activity. Number 2 may find you taking a few deep breaths and beginning to sweat some. At level 3 you are sweating, breathing hard and speaking to your friend in bursts only. Number 4 finds you near maximum out put and you are a bit anxious about coming to the next resting point. Number 5 will be equivalent to running for your life from a snarling teeth gnashing wild beast.

Here is a scenario you may find yourself in. You are hiking with friends; your body is feeling the PLE at level 2 or 3. You have a choice to take a rest now or to take it to the next level; take that steep incline now or go the longer more level route at a faster pace. You can do the incline if you want but only if you are not yet at level 4. You want to be able to continue breathing. If you start gasping for air you will not be burning body fat but your body will begin to burn carbohydrates or worse yet, protein. You do not want to burn your hard earned protein, and carbs are not burned as efficiently as fat for fuel. Your heart muscle is best trained by keeping it guessing. Start out slow… increase to a harder or faster level… slow down…,speed up… slow down… speed up… work harder… rest….no particular order except easing into the work. Do this in no particular order but put the same amount of time into your work outs. Prepare your body to be a portable exercise machine by doing strength building as described here-in during any available time that you find for yourself.

If you pay close attention to your level of exertion you will become a virtual exercise machine on to yourself! It will become not only possible to burn the maximum amount of calories in the shortest amount of time, but you will perform at peak fuel burning efficiency as well.

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