It's the same old song every spring: the apprehension of the coming summer and testing of the swimsuit. Inactivity in winter has left its mark on the tone of our body. Panic on board! For example unable to show our legs, our arms or our belly because of extra fat. Unfortunately, no quick fix exists, some cardiovascular exercise can help you burn that unwanted fat and improve the firmness of your muscles.

Put your cards on the table. Some efforts are required to lose a few pounds and firm up muscles. You need to sweat several times a week. In addition, more fit you are, the more visible changes will emerge slowly. Demoralizing? Not so, because in return, the more you exercise, the better is your health and your fitness levels will improve. The integration of physical activity and good nutrition is not a sprint, but a lifestyle. The challenge is not just to get started for the summer, but continue it for a lifetime.

However, a word of caution, you must rest as much as you train. The risks of overtraining are real, even for inactive people, and should never be taken lightly. When you're too tired, it will decrease your efficiency and hence the results.

Start at the Beginning of the Year

First thing to do is to book your schedule a period of one to one and a half hour - shower included - three to six times a week. Plan your progress over the three months remaining before the summer. The training duration will vary depending on your level of fitness.

The trick is to increase the frequency of sessions of cardiovascular exercise, instead of prolonging the duration. For example, if you train for one hour, three times a week and you feel the need to increase your workout, then it is time to add a fourth session and not prolong the duration of the other three.

The Time Required For Training

Sedentary people need to exercise at least two or three times a week. The training sessions last 30 minutes for the first few weeks, then are increased to 45 minutes. Then as you became an active person, you go into high gear.

Active people: three or four times a week, 45 minutes to an hour.

Very active people: five or six times a week with one to one and a half hour sessions.

To achieve rapid and visible results, it is important to combine cardiovascular, with strength training and flexibility. A one-hour session can be split as follows: 30 minutes of cardio, 20 minutes of strength training and 10 muscles of stretching.

Modify Your Diet

A cardiovascular workout you will help you lose fat, but if you reduce daily caloric intake, you will lose more fat. The solution is not to starve ourselves but to choose quality foods and nutrients. Emphasize on a balanced diet, which includes fruits and vegetables, grains and proteins. Yogurt and an orange instead of a muffin filled with sugar, a tuna salad instead of a pizza will support us for longer, etc.

Let us not forget that by following a diet alone, without training, it will reduce your metabolism and you will be is driven. In addition to fat loss there will be loss of muscle mass also.

Change in each session

This method avoids the monotony of exercising. The other advantage is to avoid injury wear. The downside is a slower progression on each unit. The more we stress on a device, the more we can increase the intensity and thereby burn calories.

Except that it emphasized that changing training and exercise too often, the body will take longer to adapt. The performance improvement will be slower. When you want fast results, we must build on the intensity and duration of exercise rather than exercise per se.

Many cardio machines are available in fitness centers and they all allow you to burn calories. The trick is to appear in every two days and do not hesitate on the devices.