Top 7 Cardio Fat Burning Techniques

By Kelli Calabrese MS, CSCS
2004 Personal Trainer of the Year
For eDiets

If you have tried and failed at exercising more times than you care to count, you are not alone. In fact you are in the grand majority. I don't want you to feel bad or blame yourself. It's not your fault. You are not an exercise expert and the information can be very misleading. Past failures simply teach you more ways not to go about exercising.

The fitness pros at eDietscan show you how to combine exercise and nutrition to get the best results. This is what you’ve been looking for. You will need to make the commitment, but isn't it time to finally take care of you?

If you are left feeling confused, without hope and more desperate than ever, I'm here to share the secrets that work. These secrets are going to not only steer you clear of failing, but leave you in the best shape and health of your adult life -- when combined with one of the eDiets food plans.

The cardiovascular techniques will contribute to changing your shape and allow you to live longer, stronger, vibrant, energetic years. These are secrets that anyone can afford and can be a natural part of your lifestyle. These seven secrets have had proven themselves time and time again with the longest lasting effects.

As a 20-year fitness-industry leader who had transformed the bodies of thousands of people just like you, I can tell you with 100-percent guarantee that there is a way to improve your body. It’s not quick, it’s not easy and it does not work like magic! It takes work, patience, dedication and consistency, but it works every time.

7 Cardiovascular Techniques That Optimize Fat Burning
Variety is not only the spice of life, but the key to Fat Burning when it comes to cardiovascular conditioning. The following methods will help to motivate you to exercise, push you past a plateau and give you the most return for investment of time.

Here are the seven key cardiovascular fat-burning secrets:

1. Interval Training -- Interval training combines brief periods of high-intensity exercise interspersed with periods of lower-intensity exercise in the same workout. Intervals not only increase your cardiovascular efficiency, but burn more calories and fat in the process. Lower-intensity exercise such as walking allows for recovery so that you can work harder during the higher-intensity intervals.

For example, simply start by alternating between walking and running. Walk for five minutes to warm up, and then run one minute, followed by two minutes of walking. Repeat the running and walking sequence for the duration of your workout. As you become more conditioned, decrease the length of low-intensity recovery periods (walking) and increase working intervals (jogging or running). (Caution: If you are a new exerciser, vary your walking speeds for intervals before introducing running).

2. Cross Training -- Cross training combines a group of aerobic activities into one workout at steady or varying intensities. For example, take a 15-minute bicycle ride to the local track; walk or run for 15 minutes on the track; then bicycle home for 15 minutes. If you have access to exercise equipment, you might use the rowing machine for 15 minutes, then the stair climber for 15 minutes, followed by 15 minutes on the elliptical trainer. This is a perfect time to incorporate a new activity you have always wanted to try.

3. Periodization -- One example of periodization is to choose a different activity seasonally. For example, you may primarily swim in the summers, cycle in the fall, participate in a boot camp in the winter and hike in the spring. These don't have to be the only activities you do for the entire season, but it's good for your body to adapt to a new exercise every few months to optimize fat burning.

4. Fartlek Training -- Funny name but great results! Fartlek means "speed play" in Swedish. This training method is similar to interval training (see above) but the intervals are not measured by time or distance -- they are irregular. For example, race-walk until you feel winded, and then walk until you feel recovered. Then when you are feeling refreshed again, sprint to the corner. Walk slowly to catch your breath and break into a jog again. You increase and decrease your speed (intensity) based on how your body is feeling. Accelerate when you are feeling energetic and then cut back the intensity when you are feeling too exhausted.

5. Cycle Training -- Plan your cardio workouts in phases. For example, for the first week exercise at a lower intensity for 45 to 60 minutes. This will allow you to build your base level of fitness. For the next week, exercise at your highest intensity for 20 to 30 minutes. The following weeks exercise at a moderate intensity for 30 to 45 minutes. You can also have a transition week where you perform light amounts of exercise two to three times weekly for 15 to 25 minutes. This system allows you to maintain a high level of fitness, prevent injury and avoid overtraining. Repeat the sequence beginning the next month.

6. Circuit train -- Perform several cardiovascular exercises in a row for several minutes each. For example, perform each of the following exercises one after the other for two to three minutes each. Step up and down on a step, jog in place, jumping jacks, jog around the perimeter of the room, jump rope, high knee kicks, and jump squats. Rest for several minutes and complete a second or third time. Circuit training is lively and less tedious than some other routines, so people tend to stick with it longer. It's also an efficient calorie burner, increases muscular strength and decreases body fat.

7. Double up on your sessions -- Exercising twice in one day gives you two metabolic boosts. You may be thinking you are having a challenging time fitting in one session, however it is possible and can even be enjoyable. For example, in the morning, engage in a 30-minute boot-camp video. Then go for a 20-minute walk after dinner. Or do a sprint workout on your bike in the morning and then take a 20-minute abs class at lunch. You don't always have to be dripping with sweat to get benefits for a workout. If possible, keep your sneakers handy and take up any opportunity to get in an extra session most days of the week.

Give your cardiovascular conditioning your best effort. With each session strive to work a little harder than the last one. Walking is a great exercise, but eventually you must graduate from your starting level. If you keep walking at the same pace, the same course, the same amount of time and in the same heart rate range, the results will be diminishing. In order to change your body, push your physical limits beyond what you are accustomed to now.

Remember these seven techniques only work if you practice at least one of them consistently. When you have done one for a while, incorporate another fat-burning technique. Do not try to incorporate all of them at once. The complete formula includes first making up your mind to exercise and eat healthy, then working on your meals through eDiets proven plans, followed by exercising your muscles, then performing aerobic motions and finally allowing your body to recover. Cardiovascular conditioning is one important piece of the puzzle. Now take your first step.

eDiets offers 23 different health and fitness programs, including Mayo Clinic Plan. Get started today by clicking here and completing a free personal profile.

Kelli Calabrese, MS, CSCS 2004 Personal Trainer of the Year, is the author of "Feminine Firm & Fit" and is a 20-year fitness industry leader. She is the editor of "Personal Fitness Professional Magazine."