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Kick-Start Weight Loss With These Hot Cardio Tips
by: Shawn Ferrando
Spinning uses upbeat music to make this intense workout fun.
Spinning uses upbeat music to make this intense workout fun.

Q: I use the elliptical trainer for my cardio workouts. I find that going slower with higher resistance burns up to 250 more calories per hour than going faster with less resistance, (heart rate is the same for both). It seems logical that the higher calorie burn method would yield faster weight loss results. Which of these methods (slow & heavy vs. fast & light) is truly better for overall weight loss and heart health?

-J, Dawson- Rancho Santa Margarita, CA


A: That is a great cardio question. The simple fact is that the more calories you burn per session, the more body weight you will lose. So, by going slower with higher resistance, this will be the ideal way to drop weight since your burning 250 more calories per hour. In terms of the benefits to the heart, both types of training should offer similar advantages since the heart rate level is the same. It might also be great to incorporate both styles of training into your cardio routine and even think about adding high intensity interval training to your regime also.

High intensity interval training supercharges your metabolism and burns major amounts of calories. With an interval training routine, you will basically work in intervals of intensity through your workout. For example, if you're on the stationary bike, you will warm up for 2 minutes at about a 50% exertion rate. Then, for the next full minute you will go all out as fast as you can at about a 90%-95% exertion rate. Then, cool down for 30 seconds at about 50%-60% and do it all over again. Do this for the next 16 minutes and then finally cool down for the last 2 minutes at 50% exertion. Trust me, you will be absolutely burnt out at the end and will be screaming to get off the bike. This is a good thing.

You can incorporate high intensity interval training with any piece of cardio equipment of your choice and it also can be done with any type of outdoor training as well, such as running, biking, walking ect... You can also change the time durations by going all out for 2 minutes and then 1 minute slower, or 2 minutes on and 2 minutes off, and so on. There is no set amount of time between intervals so you can choose and change your workout accordingly. The key is to go as fast as you can for an amount of minutes and then go slower, through your entire cardio routine.

You don’t want to do this type of training every time you do cardio, just add it in once in awhile with your other styles of cardio training. It is always good to throw your body a curve once in awhile so you resist a plateau and don’t adapt to your workout routines. Work yourself up to 30-45 minutes of this type of training if you can, however 20 minutes is a good start!
Below are the top three cardio exercises which will provide great results!

1. Jumping Rope: This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you a total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport - tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.

2. Sprinting: Sprinting not only burns huge amounts of calories, it also keeps your metabolism flying for days after. Sprinting combined with running/jogging can bring amazing results.

3. Spinning: These high-intensity workouts to music simulate a challenging bike ride, complete with hills, valleys and varying speeds, all dictated by the group instructor.

949.292.1799 | 30555 Trabuco Canyon Rd. # 101, Trabuco Canyon, CA

Owner of Shawn Ferrando Studio Fitness, Shawn Ferrando, has over 24 years professional experience in the health and fitness industry. Shawn has numerous National certifications including the National Academy of Sports Medicine Certified Personal Trainer, National Academy Of Sports Medicine Advanced Specialization Sports Fitness Specialist, National Academy Of Sports Medicine Certified Core Stabilization Training, O.C.C. Fitness Specialist/Personal Trainer, Apex Certified Trainer, AA Nutrition Education, Certified Fitness Nutrition Specialist, Indoor Cycle Certification. Shawn has extensive experience in rehabilitation training (post injury/pre-post surgery), sport specific training and is CPR/AED Certified through the American Heart Association. Shawn is also a member of the world’s largest associations of Health and Fitness Professionals, Idea Health and Fitness Association and the American College Of Sports Medicine. To contact Shawn directly, please email her at

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