Cardio Workout Challenge
A total body workout challenge designed to tone and tighten every area of the body from the legs to the shoulders should focus on one muscle above all others: The heart. A powerful heart with a slow steady rhythm doesn’t just deliver oxygen and nutrients efficiently to the cells. It also allows the body to transition quickly into different metabolic zones, which can help you burn maximum fat during cardio exercises, strength training exercises, rest, and even sleep.
How Cardio Exercises Tone Up the Entire Body
How does a strong heart help the body burn fat? Trainers and exercise scientists have discovered a clear connection between the speed at which the heart beats and the different metabolic processes the body uses to store, distribute, and process energy. The body seems to take its cues from the heart when it needs to make decisions about the use of energy resources. For example, a person running a marathon needs to access long burning sources of energy, preferably in simple packages that can easily be broken down, and these resources should preferably be taken directly from storage areas in the muscles, so a stressed body doesn’t have to go through the multistage process of transporting glycogen energy from the liver.
But the way the body decides to shift from one source of energy to another depends on the activity of the heart. A short burst of intense activity with a sudden heart rate spike followed by a period of rest will elicit different energy decisions than a sustained period of moderate activity.
The Best Cardio Exercises for Efficient Fat Loss
The best and most efficient cardio exercises for those of you trying to burn fat appear to be those that bring the heart rate into a very specific zone (known as the fat burning zone) and keep it there as long as possible. The fat burning zone takes place when the heart is operating between 40 and 65 percent of its maximum speed.
Since every heart beats at a different speed, you can determine your fat burning zone by measuring both their resting and maximum heart rates. While the body is at rest, you should find a pulse point and measure the number of beats that occur during a six second period. This number multiplied by ten will equal the resting heart rate. After several minutes of activity at the highest possible intensity, you should measure their heart rate again. This number will equal the maximum heart rate, or MHR. When strength training or cardio exercises bring the heart rate above 40 percent of this number, the body’s metabolic processes are beginning to shift, and the muscles are beginning to draw their primary energy resources from stored deposits of fat.
In the video above, the Kbands trainers demonstrate an excellent full body workout challenge designed to bring the heart rate quickly into the fat burning zone and keep it there for a period of about six minutes. These cardio exercises, when done at home several times a week, can help you target stored fat and burn it away efficiently. In the meantime, cardio exercises like these tone up all the large muscle groups of the body, strengthening muscle and improving circulation and oxygen delivery to the core, hips, shoulders, arms and legs. Stronger and more efficient muscle tissue can help you burn fat even when they aren’t moving at all.
Cardio Exercises: Reverse Lunge Press
This complete set of cardio exercises involves four cycles of two moves each: reverse lunge presses and squat jumps. For the reverse lunge press, you will need to attach the Kbands to their upper legs with the short band in the back and the long band in the front. Then they’ll need to grip a handle of the KB PowerBands in each hand and place the right foot on the center of the band, holding it to the floor.
you should then lunge backward with the left foot while reaching toward the ceiling with the handles. You should be sure to keep the raised arms in front of the face, since allowing the arms to move behind the plane of the body can be dangerous for the shoulders. This move should be repeated ten times with the right foot on the bands and ten more times with the left foot.
Cardio Exercises: Squat Jump
After twenty total repetitions of the first cardio exercises (ten on each side), you should put down the bands and move over to KB Duo for a series of squat jumps. you should not pause between these two sets of cardio exercises, since even a few seconds of rest can allow the heart rate to slow down below the fat burning zone.
you should hold a handle of the KB Duo in each hand and take a few steps backward until the KB Duo is tight. you should then lean slightly away from the anchor point so the straps are supporting their weight. Then they should drop into a squat position, jump into the air, and drop back into a squat position upon landing. you should repeat this move with high intensity 20 times.
After 20 repetitions of the second set of cardio exercises, you should move quickly back to the KB PowerBands and repeat the entire cycle from the top.
By the time you finish four cycles of these cardio exercises, you should be feel a strong burn in almost every large muscle group. But most important, their hearts and lungs should be under intense pressure. You should focus on breathing deeply as these cardio exercises become increasingly challenging, and they should slow down if necessary in order to maintain proper technique.
If these four cycles are completed at a rapid pace with proper body alignment, you will quickly begin to tone up the arms, legs, glutes, and shoulders. But most important, they’ll develop a strong heart muscle that can keep the body working efficiently even after the exercise comes to an end.