We know cardio is essential to improve the cardiovascular system. This goes without saying. What many people don’t realize, is that cardiovascular exercise can be useful for losing weight as well as gaining weight; for increasing endurance as well as increasing power, size, and strength. The difference is in training energy systems. You can train your anaerobic energy system (builds power and strength) while participating in a cardio workout, just as easily as training you can train your aerobic energy system by performing super-high-rep circuit training on the weight machines (boo).

When trying to determine which form of cardio you should do, you need to evaluate your goals. Are you trying to:
* Lose as much weight as possible without regard for muscle or strength?
* Train for a specific athletic event such as track or a marathon?
* Improve leg power and leg speed along with cardiovascular endurance?
* Build as much muscle as possible in the shortest amount of time?
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The ball is one of the most popular fitness equipment elements it is both effective and, possibly, the most fun piece of exercise equipment you can get. The best effects of exercising with the ball reflect on the shape of your back muscles. Structured aerobics and even light workouts on the ball can soon improve both back and stomach muscles. There are many fitness and medical uses for the exercise ball, and persons with back pain, who cannot use most heavy exercise equipments, can easily use the ball to correct their problems. By using the ball you will learn how to control your posture, increase your lower back strength and mobility, develop a better stability and balance for your body and many other benefits.

Using the exercise ball

The first step of using the ball is both fun and easy: simply sit on the ball and try to bounce around for about 5 minutes. Take a break, and repeat the whole thing for another 5 minute, until you reach a total of about 30 minutes a day. While bouncing on the exercise ball try to keep your balance – this will help you improve all the muscles areas mentioned above. You can also try to increase your lower muscles strength by using this following exercise: slouch on the exercise ball and round your back, then begin bouncing on the ball and allow your body to adapt and find the best straightened position. By finding the center of gravity you will learn how to balance your body perfectly on the ball. read this entry »