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High-Intensity Interval Training is a short, very intense workout that requires the body to get into oxygen deficiency so that it shifts to anaerobic energy production. Without getting too technical, this anaerobic glycolysis is where the body breaks down carbohydrates without using oxygen.

HIIT exercises (also called Short Sprint Interval Training) can be done in many of your favorite activities including skating, jumping rope, calisthenics, spinning, biking and so on. After a few weeks, this program can be increased to 30-second bursts as your fitness improves. (It goes without saying that you should not try this unless you are already in good physical condition.)
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When you want to take off a few pounds or slim down your waist, you should be aware that losing fat and losing weight are not the same thing.  Low carb diets provide some initial weight loss zap, but the loss will be in muscle — not fat — and these diets tend to lower the metabolism as well.

Your goal then, should be to gain muscle, increase the metabolism, and lose the subcutaneous fat through a combination of proper diet and specific exercises.

To understand the fat burning process, it’s necessary to first have a look at the differences between aerobic and anaerobic exercise. Aerobic generally refers to types of exercises necessary for cardio-vascular fitness, weight loss, and toning the body. Fat is a slow burning fuel that requires oxygen to stoke it, and aerobics (“with oxygen”) is the perfect solution. Walking is the most popular type of aerobic activity but you can also achieve results from dancing, swimming, cycling, etc.

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Why buy new? The reconditioned Precor EFX576i Elliptical Crosstrainer is a used commercial model that has been refurbished “like new.” This is the version 4 series which is an upgrade from the version 3 model. It has the new Precor EFX body style and features.

These commercial grade trainers have been selling for $6500 to $8000 but you can get a < Precor Elliptical Trainer for less than $3000 as a reconditioned model!

If you’ve been working out on Precors at your health club like I have, you know these are rock-solid machines. Precors have been our favorite elliptical machine at our gym for years because of their quality and reliability.

Cardio Training at Home

The gorgeous Precor 576i features 14 workout programs including Manual, 2 Intervals, Cross Country, Glutes, Heart Rate Control, Weight Loss, and Performance runs (Hill Climb, Fitness Test and 3 Cross Training) and more.

Working out on an EFX elliptical yields significantly more glute and quad activity than using a stairclimber, cycle, or treadmill. And you don’t need a trainer to tell you what to do: Designed for heavy commercial use, the EFX546i features commercial grade construction and components, but it has an easy-to-use console that allows you to get on and start peddling and selecting a program workout without messing around with settings.

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You’ve read a lot about the benefits of exercise, but how much thought have you given to the condition of your heart? Perhaps you dabble in “cardio,” or aerobic exercise, because it is a great method for burning excess calories and spiking the metabolism, but are you reaching a true cardio training level?

A cardiovascular workout is any type of exercise that increases the work of the heart and lungs. Only when your pulse quickens and your breathing gets deeper to the point of being “winded” have you reached a cardiovascular zone of physical exertion. You don’t necessarily have to be a runner to get the best results because any activity that keeps your heart rate up will suffice. In fact, there are a number of regular activities you may already be enjoying that will help to improve your cardiovascular system’s efficiency.

The kind of cardio exercises you need requires the combination of using large muscle movements over an extended period of time (duration) so that you heart rate is elevated to at least 50% of its maximum level (intensity). For true cardio benefits, you must engage in aerobic exercise for at least 30 minutes, preferably an hour, and reach a “target heart rate zone” several times a week.

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It’s time to set the record straight about Pee Wee Herman’s bike, the spiffy red Schwinn. It’s not the coolest bike in the whole wide world. Mountain bikes are, with their ruggedness and advanced technology that have fanned the craze for fat tire bikes everywhere. These bikes are every rider’s dream with upright seating on a comfy saddle, longhorn handle bars, plus disc brakes and shock absorbers. And, of course, those forgiving fat tires.

A Rebel and His Bicycle

A city-slicker fat tire bike ($300 to $700) is not what it seems. It’s actually a heavier hybrid of the mountain bike and is less reliable, although fine for the concrete jungle. Its components look similar, but are not designed for rough treatment, and the bike is more likely to break down. For real off-road adventure, look for bikes with frames and components made of strong, durable materials.

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Whether you ride a mountain bike, a road racer or a city hybrid bicycle, chances are you’re health conscious. When you adopt a regime of outdoor biking for both exercise and commuting, you’ve found a life-enhancing solution that will keep you lean, healthy, and happy.

And it can all be done on a bike. Cycling is as good as running and swimming as an aerobic (meaning “with oxygen”) exercise that will elevate your pulse rate and increase your cardio-vascular activity. Sports medicine specialists often prescribe cycling because it causes less wear and tear on the joints and muscles than running, while still building endurance and alleviating stress.

Cycling, both road and mountain, tones many of the same large muscles of the lower body as hiking does. You’re working the quads, hip flexors, and calf muscles when pushing the pedal down; and the hip flexors, hamstrings and calves when pulling the pedal up. But it’s an upper body conditioner as well since the muscles of the torso, as well as the arms and shoulders, are very active while riding. (more…)