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  • Simple Workouts to try on the Beach

    Written by guest author Talar Demirdjian  Whether it be by the shores of Batroun, or on the sandy coasts of Sour, Lebanon has some of the best beaches you can hope for, so when the weather is beautiful and breezy take your workouts outdoors and enjo...
  • Tips for Exercising in the Lebanese Summer Heat

    Written by guest author Talar Demirdjian A beautiful sunny day in Lebanon feels like the ultimate motivation to go outside and play, but exercise combined with the summer heat can be a dangerous combination.  So, here are a couple of things to thin...
  • Top Five Hiking Destinations in Lebanon

    Written by guest author Talar Demirdjian  The sun is up, the weather is sweet, it’s time to put on your….. hiking feet? When you’re at the gym and you’re looking outside at the amazing weather and wondering why you’re on an elliptical machine, it’s...
  • Awesome and Unusual Fitness Classes

    Written by guest author Talar Demirdjian  Getting fit doesn’t necessarily mean spending countless hours at the gym or in spin class, counting the minutes until you hit your mark so you can go home and watch Netflix. So, if you’re looking for new and...
  • Why You Should Engage in Team Sports

    Written by guest author N.P.Burggraaff You don’t have to make the national soccer team or the NBA to enjoy the many advantages of being part of a sports team. In this article, I’ll list the top 5 reasons why it’s so great to engage in a team sport! ...
  • Yoga and Fat Loss

    Yoga originated in India and is historically said to be at least 5000 years old. It brings about mental, physical and spiritual peace to those who practice it. By definition, the word yoga means to “unite or integrate” oneself to their body and consc...
  • Top Reasons to Start Playing Soccer

    Written by guest author N.P.Burggraaff Soccer is a very popular sport all over the world, especially in Europe and South America. Soccer is also one of the oldest sports with the first match dating all the way back to 1004 B.C. in Japan. Over the ye...
  • Flexibility Uncovered

    Written by guest author N.P.Burggraaff Definition Flexibility means your body can stretch and utilize its maximum possible movements. These movements are often limited by our joints. For example, your back can bend far forward, but much less far ba...
  • Boxing as a Cardio Workout

    Written by guest author N.P.Burggraaff Cardio can become extremely monotonous and routine if you spend hours on the treadmill, stair master or elliptical. If you want to burn a lot of calories and enjoy doing it, give boxing a try. “Boxing is a gre...
  • Quick and Easy Tips to Boost Your Endurance

    Written by guest author N.P.Burggraaff Improving your endurance is extremely essential to your health and physical strength. Boosting your cardiovascular health will strengthen your heart muscles and prolong your life expectancy. A good endurance wi...
  • 10 Reasons to Start Pole Fitness Dance Classes

    Written by guest author N.P.Burggraaff. Photo credit: Jilse Rig, Dutch competitive pole dancer.   In the past, strip clubs were associated with a dodgy atmosphere and were situated in the bad part of town. Today things couldn’t be more different! D...
  • Why Swimming is an Excellent Cardio

    Written by guest author N.P.Burggraaff Stop running, put your bike in the garage and set your boxing gloves aside! Why you may ask? To go swimming! In this world of never-ending fitness trends, you would almost never consider swimming as a sport or ...
  • Exercise For Seniors

    Written by guest author N.P.Burggraaff As we get older, our strength, endurance and flexibility changes over the course of the years and typically decreases. This can be extremely dangerous as decreased health and fitness will increase the risk of v...
  • Why You Need a Good Sports Bra

    Written by guest author Nynke Burggraaff The reading of this title might make you think ‘right, as if my choice of sportswear will affect my performance’. In this article I’ll explain why in fact it is important to invest in good quality underwear. ...
  • Stretching Myths and Facts

    Written by guest author Nynke Burggraaff Stretching is said to reduce injuries and overall benefit the exercise performance. Is this really true though? In this article I will debunk some myths and state some facts.  What is stretching? The main o...
  • Why You Should Never Ditch Cardio

    by – Being active is the greatest gift you can ever give to your body. Here are some top reasons why you should never ditch cardio. Cardiovascular...
  • Cellulite definition, causes and how to get rid of it

    by – More on cellulite, their causes, consequences, and how to treat, get rid of them or at least minimize their appearance during occasions. Near...
  • High Intensity Interval Training

    by – One of the most popular forms of cardio is High Intensity Interval Training (HIIT). It helps us burn calories faster and become fit. High int...
  • Common sports injuries

    by – Inevitable sports injuries may occur while during and weight exercise or training workout. Know more about their treatments and prevention. S...
  • Why your fat loss may be off to a slow start

    by – It is very frustrating not to see and results in our fat loss process. You must make sure you’re practicing cardio and know that it takes time. ...
  • The benefits of fasted cardio

    by – Doing a cardio session at the morning, before breakfast, is known as fasted cardio. It helps removing the last bits of body fat. One common t...
  • Myth of the fat burning zone

    by – “The fat burning zone is one of the most pervasive myths in the fitness industry that just won’t go away.” Learn more!. One endlessly pervas...
  • Different forms of cardio explained

    by – Switching forms of cardio is a great way to break out of a fat loss plateau. Walking or jogging and stair climbing are examples of cardio forms. ...
  • Cardio needed for maximal fat loss

    by – – The frequency and duration of cardio needed for fat loss differ between beginners and experienced people, and depend on many other factors. ...
  • Does cardio cause loss of muscle mass

    by – In order to keep the required muscle mass, the athlete should know which kind of cardio session to choose, depending on his goals. One common...
  • When is the best time of day to do cardio

    by – Cardio sessions can vary between morning, fasted cardio and evening sessions. You choose whenever it’s convenient for your daily schedule. Pe...

Different forms of cardio explained


When it comes to stripping away the fat and building a lean, athletic body, there are several different forms of aerobic activity that will get the job done. You can commit to one activity you enjoy, or mix it up and alternate between a few to keep things interesting. Switching forms of cardio is a great way to break out of a fat loss plateau. Here are some options to get your heart pumping.


Walking is a great starting point for a beginner or for someone who’s overweight. You could walk on a treadmill or walk outdoors and vary the intensity. Walking is a low intensity exercise, meaning the overall calorie burn is minimal – less than other forms of exercise. As you progress, increase the elevation on the treadmill or incorporate walking uphill and move at a faster pace. For maximum fat loss you should walk for no less than 45 minutes a day and work up to 60 minutes gradually.


Treadmills present many advantages, including the convenience of training indoors during bad weather or working out at home. They offer incline or decline elevation to resemble outdoor terrain, make your workouts more challenging and also offer a variety of workout programs. They also monitor your heart rate and can give you an estimate of calories burned if you input accurate data such as your weight. Make sure you wear good sports shoes to avoid injuries, which are often caused by over exercising on treadmills.

Elliptical machines

The elliptical machines use a circular motion of stride and are ideal for people who are nursing knee or leg injuries. You can stride forwards or backwards to vary your workouts and can increase the resistance and incline levels. As this is a self-paced machine, you’ll need to keep pushing yourself to maximize your fat-burning results.

Stairmaster or stair climbers

These machines mimic the act of climbing stairs and offer hardcore workouts. They often come with rails on the side to offer support. Try to minimize gripping onto these, however, as they can greatly reduce your total calorie burn.

Running outdoors

Running or jogging outdoors offers multiple benefits when it comes to fat burning, health and fitness. Not only is it free and easy to do without any equipment, it can keep things interesting as you enjoy the outdoors. You can choose your route, select whether to run uphill or downhill and vary the intensity. As with elliptical machines running outdoors is self-paced, so make sure you keep pushing yourself. It might not be possible to run during bad weather, but some people zip up and go for it anyway. Try to steer clear of running during extremely hot weather to avoid sunstroke.

Recreational activities

These may include tennis, basketball, football, squash or anything else that gets your heart rate up. Commit to playing a sport several times a week and you’ll find yourself with a hobby and a metabolism booster combined. The added advantage is that you might find you enjoy playing a sport with friends and see it as a fun pastime which is an enjoyable alternative to a repetitive cardio session at the gym.


Biking offers unparalleled benefits when it comes to fat loss. It is non-impact, which reduces the risk of injury and it’s also suitable for anyone nursing leg or knee injuries. You can choose to cycle outdoors or on stationary bikes in the gym. Stationary bikes offer several programs to keep you challenged with varied workouts. Whether biking in the gym or outdoors, pedal at a fast pace and crank up the intensity as you progress.

Rowing machines

Rowing machines found in the gym offer full-body workouts for maximal fat burning. As rowing is non-impact it is suitable for those suffering from joint injuries. The resistance levels on the machine can be adjusted, allowing you to keep challenging yourself as you progress.


Swimming offers a full-body workout that is also non-impact, and which puts zero stress on the body. Swimming is a very popular form of exercise among expectant mothers and those suffering from muscle or joint injuries. Recent research has revealed that swimming in cold water can increase your appetite, so make sure you keep your calories in check if you choose swimming as your form of cardio.

Jump rope

A skipping rope is inexpensive, easy to carry around and can be used anywhere, whether at home or in the gym. With skipping you’re in full control of the intensity and can progress gradually. Skipping with a rope also offers an enormous calorie burn for fat loss.

Exercise classes

Classes are a fun and interesting form of exercise that you can do with friends or use as a way to meet new people. Multiple classes are offered in most gyms, to offer variety, and can increase your adherence to set times and schedules. Music, a group of people and an enthusiastic fitness instructor are great source of motivation for people who find regular cardio machines monotonous.

Home workout DVDs

Workout DVDs are becoming increasingly popular, allowing you the convenience of training in the privacy of your home. There are hundreds of workout DVDs available on the market. Some of the most popular include Insanity, P90X and RushFit, among many others. Another added convenience is that you’re free to choose the hour of your workout, which may be very late at night or extremely early in the morning, when gyms are closed. Parents with full-time schedules may also enjoy the benefits of working out at home while their children are playing in the next room. 




2014-06-18 15:23
I dotwo hours dailyof steps aerobics five days a week using 11 inches step adding different movements while stepping which let me do 26 steps each minute , I know it is not so fast because I am focusing to train all my butt and legs muscles, what do you say about my workout?i am 60 years old
Maya Nassar
2013-08-01 11:52
The best time to run outdoors is whenever suits your schedule! The secret to successful fat loss is consistency and repetitiveness. You should choose to run outdoors at a time that is convenient for you and when you will consistently exercise in order to see results. If time is not of the essence and you are flexible, an ideal time to run would be first thing in the morning on an empty stomach, before you eat breakfast. This is called fasted cardio and can help speed up your fat loss. Check out the following link to learn more.However, as mentioned, if waking up early does not sound appealing, choose an hour that you will commit to.
aya ghuneim
2013-08-01 11:51
When is it better to run outdoor; morning, afternoon or night?

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