The Disadvantages of Cardiovascular Exercise

By Max Collins

The concepts of weight loss are straightforward: your body needs to burn off more calories in a day than it takes in. The way to do this is by exercising to burn off calories and limiting your intake through proper dieting. But when you want to gain muscle, in addition to losing unwanted fat, things get more complex. Cardiovascular exercise, practiced on its own, is not an effective way to gain muscle mass along with your fat loss goals.

Even though cardiovascular exercises have been known for being the best way to lose weight, this is actually completely false. It can take ten or more hours a week of cardiovascular exercise to lose weight, and it is usually only a pound or so per week. Performing the same exercises can also cause your weight loss to plateau, meaning you go through a period where you work out just as hard, but having absolutely nothing to show for it.

As mentioned, cardiovascular exercise takes up a load of your free time. For some people this is an inconvenience, but for many other people this is just flat out impossible. Not everyone can pick up and trek to the gym for 15 hours a week. Plus with cardiovascular exercise, it takes time for your body to warm up and even get into calorie burning mode.

It is known that cardiovascular exercise is beneficial for the heart, but it can actually be bad for the bones and joints in return. Fast running and other high paced cardiovascular exercises can put a lot of strain on the joints, which can lead to joint pain and even arthritis in the future. It can then in return make it harder to work out, since you are left sore the day after an intense cardio workout.

To really see a lot of benefit from a cardio workout regimen, it has to be daily - yes, daily as in seven days a week and for at least an hour every day. As you can imagine, this is likely to leave you feeling sore and tired all of the time. Worst of all, you can gain even more weight if you stop these daily workouts once your body becomes accustomed to them.

When doing cardio exercises, one must be working out in the fat burning zone in order to get results. Although calories are burned with almost any type of exercise, it is nearly impossible to burn excess fat when exercising at a low intensity. The fat burning zone is usually at a very fast pace and the heart rate must be high, which can be difficult for those just starting to exercise to accomplish.

Cardio exercises are not the best for muscle gain, since most of the exercises only work on the lower half of the body. Running, biking, or using an elliptical machine are the most popular cardiovascular workouts, and they only focus on working the leg and abdominal muscles. Additional exercises would have to be performed to gain muscle mass on the upper half of the body.

It is possible to get all of the benefits that cardio has to offer without doing it, such as the ability to workout the lungs and the heart without having to run. It is also possible to exercise without causing joint and bone pain, and without having to do it for an hour every single day of the week. Turbulence training offers all of the benefits of cardiovascular exercise, while getting rid of the disadvantages at the same time.

About the Author:

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Why Indoor Cycling Classes Are A Great Cardio Workout

By Jim Hofman

Late last summer, I finally took the plunge and joined the local health club, in hopes of shedding the 20 or so pounds that had crept up on me over the years. Although I'd been a health club member in years past, I knew my approach would have to be different, seeing as I'm not in my 20's any more.

A very important consideration for my workout routine was, very frankly, not to hate it! After years of bone jarring jogging and climbing Stairmasters, I knew I could go back to those routines, but I wouldn't stay with them long term. Yet, it was important to burn fat, develop and maintain cardiovascular fitness, and hopefully enjoy myself at the same time.

A short time after joining the health club, I began to notice the various aerobic class options. Some were as I remembered, while others were more intriguing. One type of class that caught my attention was an indoor cycling class. Although I've never been much of a bike rider, I did notice the folks who exited the spin class had gone through a challenging workout and were actually smiling as they exited!

I decided to participate in the next available class the following day. The instructor referred to the class as spin class and announced it was one hour long. Not daunted, I made it through the entire 60 minutes and enjoyed a challenging low impact workout that really got my heart pumping. Several months and several dozen spin classes later, I've found these classes to be an intergral part of my fitness regimen.

Indoor cycling or spin classes have been around for a while, despite my recent discovery. They are intended for people of all fitness levels and ages, and eliminate any problems associated with excessive impact. A typical one hour spin class workout will burn a few hundred calories as well.

The structure of a spin class is much like any other aerobic class. There is ample time to warm up, reach peak workout levels, and cool down. The main goal is to reach a level of exertion called the fat burning zone, which is dependent on age and heart rate levels. During our class, the levels are closely monitored, which is helpful to know how hard we are (or aren't) working.

You'll be cycling on a specially formatted stationary bike, known as a spin bike. Before class you'll be able to adjust the bike according to your height and comfort level. And just like other aerobic classes, you'll be working out along with music, which the instructor usually records and matches up with the workout.

During the class, you'll be challenged but also able to work at your own pace. Instructors are trained to encourage students to challenge themselves, while at the same time being careful to remind those new to fitness to work out at a comfortable level.

All in all, spin classes have proven to be a very effective part of my workout routine. Even two classes per week have given me a significantly greater fitness level and loss of weight. Combined with other forms of exercise like moderate resistance training, indoor cycling classes can help you reach your desired level of fitness. Don't be afraid to try a spin class at your local health club.

About the Author:

Jim Hofman enjoys maintaining and enhancing his fitness level with low impact, effective cardio workouts. One of Jim's favorite forms of exercise is indoor cycling, due to its efficient fat burning and cardiovascular benefits. Learn more about indoor cycling and spin classes here! This and other unique content 'cycling' articles are available with free reprint rights.

The CFO - What Does the CEO Want vs. What Do Investors Expect

By John Sawinski

A recent newspaper article featured a company near my home. It was a start-up in a business segment close to my heart, one which is technical in nature. Because there was a 'Green' aspect to its activities, it had begun to stimulate attention in the press. Like many new ventures they needed financial guidance and investment, so I offered my services. I have experience as the CFO of a publicly traded company, and I thought my initial discussions with the CEO and VP of Sales went quite well.

We decided to move forward: After the appropriate non-disclosure agreements were exchanged, I obtained from their Dallas lawyer their business plan, which I suspect had been quite expensive to produce. I was appalled; Numbers didn't add up. What few assumptions expressed in detail were so optimistic they should have been represented as waiting for miracles. Nothing made sense. I'd seen this kind of fluff before, mainly in China in the early '90s, where state-sponsored businesses had goals, but no coherent plans on how to reach them - simply because as subsidized businesses they didn't know how to build and articulate plans that would enlist investment or outside participation. Let's be clear: Objectives are NOT plans. The team near my house realized their business plan needed help, but what became patently obvious was that their expectations of their incoming CFO were really what was out of whack. CFOs can drive business goals, but they can't work miracles.

In subsequent communications, I asked more tough questions about their technology, the target customer and marketing strategy. I had obviously struck a nerve. The response was something along the line of, "We don't need people to question our vision." I was disappointed. I would have expected the response to be "Glad you asked. Let me explain our strategy." Certainly, a knowledgeable investor would ask questions at least this challenging or even more probing. While keeping an eye on product development is important, it's not the only thing. Today, attracting and keeping investors is a key role of the executive team. The CFO must be objective at all times and is compelled to ask senior management the difficult questions, because sooner or later an investor will ask them too. Clearly, this particular CEO didn't get it, and wasn't going to win an investment round.

Attracting investment is like fishing; Toss out a shiny lure and you may get some bites from small fish, but they won't fill your frying pan. To land that big fish you need more. That is how the investment community is today. In the DotCom days, business plans were done on napkins at the corner coffee house. VCs were in a feeding frenzy and thought if they did not take the deal and run, no matter how badly planned, they would lose it. We all know those days are long gone.

I spoke at length recently with a private venture capital group who has all but abandoned funding start-ups, (odd for a VC) and has instead shifted to emerging technologies, small but with proven track records, and more importantly, credible executive staffs who can potentially get big. They have no interest in risk, no matter what the upside. In their view, if you aren't already making money, at least a little, they're not interested. A business on a solid footing, with real operations, financial controls, the foundations of enterprise, is what they look for. They're no longer interested in creating a company out of thin air, only adding to what is already there.

Stock declines are a sign of the times. Equity markets have been chewed to ribbons by broken lending models, huge deficits, dead credit and sky-high energy prices. Taxpayers are saddled with a clean-up none can afford and the economy, while not totally stopped, is grinding to a screeching halt. The country, every sector of the economy, must reinvent itself. Detroit must re-tool, airlines conserve even more, companies drive toward novel ways of limiting transportation and energy costs. They all need money to do it. In the middle of this situation, how are you going to move your own ball forward? Do you have what it takes? What makes you stand out? Everyone is looking for investment. You will have to scramble for each and every penny. Why makes you so deserving?

It's obvious: Executives must consistently look to the future in order to successfully grow and reach the next level. This is nothing new. Experts at Thomas Financial Services (www.thomasfinancialsvcs.com) know what to do. Building core infrastructure in basics like financial systems, business planning, forecasting and accounting will make all the difference. You'll become strong and efficient when your plan works the way you want it to. Customers will see the difference, investors too.

Lots of great ideas die on the vine. Companies implode for the dumbest of reasons. The biggest and oldest banks and investment houses of our time are falling in on themselves over simple missteps that could have been easily avoided. It's not about oversight, it's about execution. CFOs and their credibility with investors make a huge difference. Chief executives who are at odds with their CFOs are a red-flag warning for any company. Run from them. Listen to your CFO. Stay on track. Execute to a realistic plan and you'll never lack for investment. Plenty of companies are liked, but few are admired. Be one of them.

About the Author:

A credible start-up looking for funding and investors looking for great opportunities often find it difficult to connect Small Business Consulting through Thomas Financial Services LLC applies operational insight to make the connection. CEO Thomas Mezger, tmezger@thomasfinancialsvcs.com and SVP John Sawinski, jsawinski@thomasfinancialsvcs.com have over sixty combined years getting companies to the next level. Get in touch with us today

Spinning Classes: Three Steps To Success

By Jim Hofman

If you've ever spoken to someone who takes indoor cycling classes, chances are good their opinions will trend toward one extreme or the other. There appears to be a real love/hate relationship with spinning classes. People either love them or vow never to try them again. Then, of course, there are those who profess to hate indoor cycling but deep down, they love it!

There's no question this type of aerobic activity is extremely beneficial and a highly effective cardio workout. Whether you're just starting spinning classes or are an experienced participant, there are a few essentials you'll need to consider in order to get the most from your workout.

Starting any new fitness activity can be an intimidating experience. In fact, experienced cycling enthusiasts even face and adjustment period with a new instructor. The key factor is adapting the workout to fit within your physical and mental parameters.

Here are three tips to help you get the most from your indoor cycling workouts:

1. Remember that proper clothing is essential. Avoid wearing running shorts and sweats, as neither provide much protection against chafing during indoor cycling. In terms of water, be sure to have at least 8 ounces available, preferably more. Most spinning classes are relatively strenuous and you'll need to keep hydrated.

2. Remember, this workout is about you and not what other participants are doing. All too often, it's easy to get caught up in the enthusiasm of the class, despite what your body might be telling you. Listen to your body and follow suit. Make adjustments as necessary.

3. Make sure your seat is adjusted properly. This is the most common mistake in spinning classes. Your seat should be at a height where your knee angle is almost but not quite straight during the downstroke. If your seat is too high, you'll risk injury. If your seat is too low, you'll have to peddle harder than necessary. Ask your instructor for guidance if necessary.

Finally, ask yourself about your fitness level, and be honest with your response. Intensity levels in spin classes vary, and some can be too intense for beginners. Don't be discouraged. Instead, modify the workout to your level and make a goal to increase your capabilities over the following weeks and months.

If you're at all concerned about fitting in with your fellow participants, work by yourself on a stationary bike for a few weeks. You can combine periods of greater intensity with moderate pedaling to keep things interesting. Get yourself acclimated for a few weeks, and you'll be spinning with the best of them in no time!

About the Author:

Jim Hofman is an author who lost 25 pounds in six months just from adding spinning classes to his workout routine. For more tips, strategies, and recommendations, be sure to visit Jim's recommended resource site devoted to biking and indoor cycling . Get a totally unique version of this article from our article submission service