13 Squat Variations to Build Your Butt!

Not the best production I’ve done, but still good content. This is a completely spontaneous idea spawned from a conversation I had with my spouse. He had a conception and I ran with it..first take, bare bones fitness education coming your way:

Free Exercise Advice- Cardiovascular Training

 Cardiovascular Training

Cardiovascular, sometimes called “aerobic” training provides many benefits for you heart and circulatory system and is one of the three critical areas that should be addressed in a well-rounded program.  Cardio training not only improves the ability of the heart and lungs to work more efficiently, but it also burns extra calories.  Understand this- calories need to be burned in order to lose weight.  Whether you have extra pockets of calories around your middle, hips, buns, thighs, or arms you will need to move your mass to burn them off.   To get started follow the guidelines below then place them into your regular week’s schedule.  Better yet, have your trainer find your specific training zone to prevent you from working too hard or not hard enough during your cardio sessions.

·         Mode- large muscle rhythmic activities that can be maintained continuously and are aerobic in nature (walking, cycling, swimming, jogging, elliptical machine, group exercise cardio classes)

·         Intensity- work between a moderate and vigorous effort (64-94% of Maximum Heart Rate/40-85% of Heart Rate Reserve) or use perceived exertion scale- on a scale of 0-10, with 0 being just out of bed cooking breakfast and 10 being maximal effort, you should work to feel the intensity to be between 4 and 7.

·         Frequency- 3-5 days per week

·         Duration- 20-60 minutes of continuous or intermittent activity; 10 minute bouts are OK to start with.  Goal is to expend 250-300 calories per session.

By conditioning your body through regular, cardiovascular exercise your resting efforts are far less. Yes it is true folks- some people work hard just to remain at rest. Imagine what would happen if they had to run to catch the bus? This would be a great stress for the untrained, deconditioned body and it is unfortunate, knowing the human potential. Perhaps an even bigger motivator is that this kind of exercise has been shown to dramatically reduce your risk of heart disease; this country’s number one killer. It does this by lowering cholesterol levels, decreasing blood pressure and lowering your heart rate.