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Defining your goals exactly can give you a clearer picture of what you need to do to reach them. Cardio can be especially effective when you evaluate your goals and set new ones. Rather than using an abstract goal, such as "I want to lose weight," try something more specific, such as "I want to drop a pant size in one month." At times, it can be hard to put on your workout gear, running shoes and drag yourself to the gym for a cardio workout three times each week but it is recommended at least an hour of physical activity for adults each day, and cardio is an ideal way to help burn fat and ward off heart disease. If you need a new way to motivate for cardio exercise, try shaking things up so that your workout becomes something exciting once again.
Your cardio workouts can be less than motivating without some upbeat music. Not only can a fast song keep you pumped when you feel tired or don't want to run anymore, it can also set your pace. Look for a variety of songs ranging from 115 to 150 beats per minute so you can change up your pace.
Saving something for your cardio workout can motivate you to lace up and try it. If you're a runner, you might set aside a book on tape that you're only allowed to listen to while running. When on an elliptical, you might indulge in your favorite gossip magazine. You can also pop in a favorite movie that is restricted to watching only when you're doing your step aerobics. Keeping something just for your cardio workout can help you to do it, even when you don't particularly feel like it.
Like other muscles, the heart enjoys a good workout. You can provide it with one in the form of aerobic exercise. Aerobic exercise is any type of exercise that gets the heart pumping and quickens your breathing such as some basic aerobic exercise:
1. March
2. Jog
3. Skip
4. Knee lift
5. Jumping
6. Lunge

When you give your heart this kind of workout regularly, it will get stronger and more efficient in delivering oxygen (in the form of oxygen-carrying blood cells) to all parts of your body.
If you play team sports, you're probably meeting the recommendation for 60 minutes or more of moderate to vigorous activity on practice days. Some team sports that give you a great aerobic workout are swimming, basketball, soccer, lacrosse, hockey, and rowing.
But if you don't play team sports, don't worry — there are plenty of ways to get aerobic exercise on your own or with friends. These include running, biking, swimming, dancing,in-line skating, , cross-country skiing, tennis, hiking, and walking quickly. Considering the benefits to the heart, muscles, joints, and mind, it's easy to see why exercise is wise. And the great thing about exercise is that it's never too late to start.
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Never lost your motivation for running! 

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Cardio tips to help you maintain your physique 


1. Choose an Activity That You Like

While this may seem rather obvious, many people completely miss the boat on this one. Choosing an activity that you like will ensure that you keep doing it long term. There are many choices to pick from such as walking on the pavement, treadmill, an elliptical machine, stair stepper, recumbent bike, aerobics video, etc. Just choose your weapon of choice and go for it!

2. Choose Some Good Music


You may not know but if you choose some good music you could burn more calories during activity than if you didn’t. It also seems to give you a larger pain tolerance as my mind is concentrated on the music and not on what the body is feeling.

3. Perform Cardio in Mornings or On an Empty Stomach

Perform cardio first thing in the morning before breakfast or on an empty stomach this is because Glycogen levels (stored carbohydrates) are lower at these times, and thus, it is easier for the body to access fat stores. If not possible, then perform the activity 2-1/2 hours after a meal so that your blood glucose levels are not so high that all you burn during the activity is carbs. Note: even if carbs is all you burned, those are calories that would not have been burned otherwise so you are still benefiting.

4. Don’t Stick To The Same Exercise Or The Same Amount Of Time

Your body thrives on change. Do the same thing all the time and not only you get bored but also your body stops responding as it adapts! Once you are more advanced, make sure that you have 3 cardiovascular activities that you like so that you cycle them on almost a daily basis. In addition, feel free to do some days of 20 minutes at a very challenging pace and other days of 45 minutes at a more moderate level. Variety is the spice of life!
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