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cardiovascular training
four laps
explosive exercise
high intensity cardio
interval training
intensity level
rapid fat loss
straight side
cardio training
lean muscle
hamstrings
Beginners Guide To Cardiovascular Training
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Are you new to cardiovascular training? Everyone was a cardio beginner at one stage or another. The days of boring and tedious aerobic training are over. It’s time for you to enter the world of high-intensity cardio.

Anaerobic (high-intensity) cardio is the most effective way to lose weight, and keep it off for good. This is because these exercises build lean muscle, and muscle is the ultimate defense against fat.

Below, I’m going to explain several cardio training exercises you can start using to see the results you deserve. Make sure that you dynamic stretch before these exercises to prevent injury and ensure that you have a great workout.

Every high-intensity beginner should begin with the sprint. Sprints are the foundation of high-intensity cardio, and are probably the most effective exercise you can use. This explosive exercise absolutely destroys fat, and will also help you build lean muscle in the quads, glutes, hamstrings, and core. In addition, you should expect increases in athleticism as well.

If you’re just starting out then I recommend beginning with the traditional sprint. This “traditional” variation is performed at distances less than 60 yards and on flat ground. Avoid sprinting further than 60 yards because you will decrease intensity level, and your running form will significantly deteriorate.

Once the traditional sprint becomes too easy, you can transition onto interval training. Interval training targets both the anaerobic and aerobic energy systems in combination. This leads to rapid fat loss results. The most favorable interval training technique is performed on a track. You will simply jog the straight side of the track, and sprint at 100 percent intensity around the curve. Repeat this motion for about four laps or more depending on your level of cardiovascular development.

Use this variation until you can successfully perform about six high-intensity laps. At this stage, you will be ready for hill sprints. The hill sprint is a personal favorite of mine because of how effective it is. Make sure you choose an incline that is appropriate to your level of cardio advancement. Obviously, the steeper it is, the higher the difficulty.

Sprints are the best high-intensity cardio training exercise you can use, but there are also many other effective techniques. If you’re looking to spice up your routine and challenge yourself even further, then I recommend trying plyometrics, agility’s, or bodyweight exercises. Each method presents its own unique challenge, but can really help you improve your cardiovascular results.

What now? The only thing you need to do now is get out there and get started!


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