When we think about cardio, we tend to associate it with running, and swimming and biking. Those are the prototypical “cardio” workouts so it makes sense that people would think that. The fact though, is that cardio is really anything that elevates your heart rate and makes you break a sweat. Really, any intense form of weight lifting can be categorized as cardio as well as those obvious ones. These types of workouts really burn the most fat while also building lean muscle (which increases your metabolic rate, allowing you to burn fat easier). Now there are of course people who will challenge this and ask WHAT? How so? Hence, I will give you an example of one of the most effective exercises that most people have never even heard of. This is the Kettlebell snatch or dumbbell snatch (if you don’t have kettlebells available). Possibly one of the most intense and difficult, yet rewarding exercises in the world of fitness, this exercise utilizes virtually every major muscle in your body. The kettlebell or dumbbell snatch is also one of the highest calorie burning exercises known to man (in addition to the clean and press, or squat and press).

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There are very many ways and routes, which you can follow to get success in muscle building. These routes serve different as per an individual and this is where many people make mistakes which haunt them in the later stages of muscle mass building. These mistakes are mainly about the diet programs, routine exercises or the rest periods chosen for the muscle building. Injuries are some of the ways that people end up paying for their wrong choices. Injuries in muscle building come in from wrong types of exercises. By choosing a particular exercise, it means that your body has the capability of handling the stress and strains involved in that particular exercise. There are exercises, which require a lot of strength and involve a lot of motion for example weight lifting. However, many people fail in their choices of weights to lift with some going as per what their friends can hold not knowing that we are very different in our body’s capability. As a result, they lift heavy weights, which lead to deformations in the body muscles, bone breakages, and other critical conditions which my eventually lead to death.

The other element is on side effects brought about by steroids. In muscle building, people have developed a concept that, they cannot make it without the help of steroids. They therefore end up engaging in illegal and unsafe steroid use, which eventually turns negatively to their body and cause long-term defects. The alteration of behaviors, physical feature development and other side effects are some of the conditions an individual has to undergo when using steroids. There are instances where these complications develop into extremes, one has to dig deeper into the pocket for further treatment, and this is not what a wise body builder should risk. There is an option of natural muscle mass building and this is good since it involves natural ways of building the body without terminal and dangerous substances being input in the body.

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Your health is important, and so is your cardiovascular health. It can ensure you a longer and a happier life and it can also strengthen your heart and lungs and decrease your risk of cardiovascular disease. To help you improve your cardiovascular health, I will share with you 10 ways that you can do just that. Here they are:

-Eliminate unhealthy fats – Unhealthy fats (saturated fats), like the ones found in red meat, sweets, pastries, cookies and red meat only clogs up your arteries. Its best to stick to the healthier fats (unsaturated) that will protect your heart and head.
-Do regular cardio exercise – Cardio exercise is one of the best ways of improving your cardiovascular health. The cardio type that is the most effective for improving it is cardio interval training.
-Stress less – Stress is bad for your cardiovascular health. Good ways of managing your stress are exercise in general, yoga, meditation and Pilates.
-Avoid refined sugar – Refined sugar are not only bad for your cardiovascular health, but it can increase your risk of heart disease and diabetes.
-Focus on low GI carbs – You should try to make low GI carbs your main carb choice, it normalizes blood glucose levels and prevents cardiovascular disease.

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Cardiovascular exercises can often times be among the best ones for the human body. They include many different types of exercises, ranging from beginner to advanced, to the somewhat impossible. I’ll take a look at the most commonly used types of cardio exercises and delve into how they can help you transform your body, one day at a time.

- Walking. Perhaps the most easy and well-known cardio exercise. Walking can be done by most people of all ages and is a common trait among Senior citizens. While this may sound like an elementary exercise, it’s effects are long lasting and when done properly (for 45 minutes or greater) walking can be a great way to lose weight by burning calories. An hour walk can burn 200+ calories and be a great start to the day.

- Jogging. Very simple, jogging is the next step up from walking. Again, it can be done by most people and will burn more calories than walking, but will also have more wear and tear on the body.

- The last “simple” cardio exercise would be a mix of walking and jogging, while adding some full wind sprints. This would be called by most people as “interval training,” and this is a good mix of sprinting, jogging, and walking. This is a great way to burn calories and lose weight, as intervals push the body for a few seconds by going into a full sprint, only to revert back to rest mode and walk for a moment. Obviously, the goal is to work on the recovery time, and cut it down to the smallest time period possible.

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1. When you workout focus on your workout. Be 100% present with what you are doing. Avoid listening to music or even educational material. Use your mind to get the most out of your workout.
Breath into your muscles giving them all the oxygen they need to work full out for you. And pay attention to any sensations you observe now that your mind is on you and your many parts working to support you in the moment.
- This may sound silly yet realize your body is you – not a separate thing from you. Most people talk about body parts like they belong to someone else. Instead of talking about not what your leg does talk about what you do with your leg. See the difference? When you see your body as you, your physical reality, you treat it differently and I guarantee it will respond differently for you. Love and appreciate your body and let it know how grateful you are for the way it responded during your exercise routine. That process will allow you tune into any muscle, tendon, ligament, etc., that may not be quite up to par. When you fail to notice little discomforts you eventually wind up with injuries.
- Rather than walking, running, or biking for an hour or longer striving to maintain your heartbeat range, break your routine into short period of steady activity alternating with brief spurts where you play full out, running, pedaling, race walking as fast and as hard as you can for 1-2 minutes.

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