Free Cardio Exercise Guide - How Much Calories Per 15 Minutes?

!9#: Free Cardio Exercise Guide - How Much Calories Per 15 Minutes?

Cardio exercise, to have the best of it, must be done with consistency. Selecting one that is a favorite and jazz it up with other types of exercises can be exciting, apart from being effective. A good interval cardio workout constitutes of performing different types of exercise for an interval of 15 minutes. For instance, the person can perform the elliptical trainer for 15 minutes and then move on to a stationary bike for another 15 minutes, before finally completing the set with a 15-minute exercise on the treadmill. This method of exercise is a powerful guide in burning calories.

Two groups are the central composition of cardio exercise and these shall act as your free guide. These two groups are the sluggish and steady set and the high strength.

I. Sluggish and steady Cardio exercise

a. long continuance which lasts from 45 minutes to 1 hour
b. low strength
c. burning of fat and not the carbs
d. conserve the joints

II. High strength cardio exercise

a. short continuance which lasts from 20 minutes to 30 minutes
b. high strength (belongs to interval workout)
c. fire up the metabolism all day by burning calories
d. handle cardio similar to weights-explosive actions

The above cardio exercise must serve as a free guide for those who want to burn calories. The question now arises: which cardio exercise burns how much calories in 15 minutes? The following can be your free guide:

1. Step aerobics-in 15 minutes, 200 calories are burned by aerobics targeting the legs, hips and glutes
2. Bicycling-125 to 250 calories are burned in 15 minutes of working on an outdoor or stationary bicycling.
3. Swimming-doing breaststroke burns 200 calories in 15 minutes.
4. Rock climbing-this is not only a good cardio exercise, it also strengthens the arm and leg power. This cardio exercise burns, in 15 minutes, 190 calories.
5. Walking-this humble yet powerful cardio exercise can burn 90 calories in 15 minutes.
6. Rowing-150 calories are burned in 15 minutes. It also tones the arm muscles.

Free Cardio Exercise Guide - How Much Calories Per 15 Minutes?

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Polar OwnCal

!9#: Polar OwnCal

Find out how to accurately track your calorie expenditure during activity & exercise with the unique Polar feature, OwnCal. This feature is available on select Polar products. Full transcript: Hi. I'm Chris with Polar USA. Welcome to another installment in our series of Polar Unique Features. Today we're going to learn about the Polar OwnCal feature. OwnCal counts and displays calories burned in any workout and also measures cumulative numbers after several exercise sessions. The OwnCal calculation is based on several key factors, including individual body weight, height, age and gender, maximum heart rate, and heart rate during exercise. This feature is available on select Polar products. Now we're going to show you how OwnCal works. Jen will use the OwnCal feature as she works out with her FT40. For more accurate results, Jen performed the Polar fitness test with the OwnIdex feature on her FT40 before she got started. If your unit has the OwnIndex feature, you can find out how to perform that test by viewing our OwnIndex video at www.youtube.com/PolarUSA. Once Jen gets started working out with her Polar FT40, she hits the OK start button twice. Her unit detects her heart rate and she's off. As Jen works out, she can check her wrist unit to see how many calories she has burned and determine if she is hitting her goal. Jen's training goal today is to burn 500 calories. The amount of energy expended by physical activity depends on exercise intensity and duration. Body ...

Polar OwnCal

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Calories Burned on an Elliptical Trainer

!9#: Calories Burned on an Elliptical Trainer

If you're trying to choose between an elliptical trainer and another piece of exercise equipment like a treadmill or an exercise bike, one of the most popular questions is

'How many calories can I burn with an elliptical trainer?'

You want to get the most bang for your exercise buck - that's understandable. Here are some calories burned estimates for elliptical workouts - and several tips to burn more calories with your elliptical trainer!

General Estimates of Calories Burned with An Elliptical Trainer:

- 150 pound woman, 30 minutes of elliptical exercise: 387 calories

- 180 pound man, 30 minutes of elliptical exercise: 464 - 500 calories

- 120 pound woman, 30 minutes of elliptical exercise: 310 calories

General Estimates of Calories Burned (According To Elliptical Manufacturers)

- Elliptical manufacturers claim you can burn up to 720 calories an hour with an elliptical workout.

Factors that dictate how many calories you burn include:

>> Workout Duration

>> Interval Training

>> Elliptical Tension Settings

>> Body Composition (Muscle to Fat Ratio)

>> State of Cardiovascular system (regular exerciser or new to exercise)

>> Weight

>> Sex

>> Upper Body Arm Usage

Here are several tips to increase your calorie burn with your elliptical trainer:

- Build in Intervals

Most elliptical trainers offer incline and or tension that you can increase or decrease while workout out. Try building in 30 second incline intervals every couple of minutes to your workout.

This will not only push your body further and burn more calories during your workout - but it can also elevate your calorie burn for up to 24 hours after your workout.

- Use Upper Body Arms

Many ellipticals offer you upper body arm bars that you can use to build your arms muscles into your workout. More muscles worked = more calories burned. If there are no upper body arms, grab a couple of 2 - 5 pounds handweights and swing your arms while striding.

- Take Advantage of the Forward and Backward Directions

Using more muscles (and one you may not have used before) also ups your calorie burn, even after your workout. So take advantage of the fact that most ellipticals allow you to go forward and backward. Switch up your routine every few minutes to up your calorie burn.

- Break up your Workout

Experts are now telling us that 2 mini-workouts may even be better than 1 long workout as far as calories burned. Why?

Any exercise will temporarily rev up your metabolism - so if you can do 15 - 20 minutes in the morning, and 15 - 20 minutes in the afternoon, your metabolism will stay charged up for a longer time. (If you can't do this, don't worry - remember that a 30 minute workout will still burn more calories than a 15 minute workout!)

So there are some tips to skyrocket your calorie burn on your elliptical. Good luck and have fun blasting those calories!

Calories Burned on an Elliptical Trainer

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