As your personal trainer, my primary goal is to help you lose fat. So, let's talk about your cardiovascular exercise plan.

The fat you have on your body is simply stored energy. If you want to lose the fat, you have to use it as fuel by doing cardio, which elevates your heartrate and burns fat.

Choose the Most Effective Cardio Exercises
Generally, the most effective exercises involve rhythmically moving and lifting your body. This gets your heartrate its highest and burns the maximum fat calories. For example, you expend more calories running than biking because you're on your feet instead of seated. Be sure to pick exercises you enjoy, because I want you to stay with the plan!

Here are my favorite cardio exercises:

Beginner and Intermediate-Level Exercises:

• Elliptical machine
• Walking uphill on a treadmill
• Biking
• Active dancing
• Swimming
• Aerobics classes

Advanced-Level Exercises:

• Jumping rope
• Racquetball or squash
• Rigorous gardening (digging, lifting, carrying)
• Climbing stairs or Metro escalators
• Running
• Ultimate frisbee
• Kickboxing class
• Basketball (full court team play)

Find the Most Effective Intensity Level
There are several ways to monitor the appropriate intensity level for cardio exercises. The easiest is the "talk test." When you're exercising at the right intensity level, it should feel slightly uncomfortable to talk. If you can recite the Declaration of Independence with ease, pick up the pace! Conversely, if you can't utter your name, slow it down!

Make Cardio a Regular Part of Your Week
The American College of Sports Medicine recommends this amount of cardio each week:

Beginner Level:
3 sessions per week; 20 minutes each session

Advanced Level:
5 sessions per week; 60 minutes each session

Information from
The Mayo Clinic

Are you ready to shake up your workout routine? Do you wish you could burn more calories without spending more time at the gym? Consider aerobic interval training. Once the domain of elite athletes, interval training has become a powerful tool for the average exerciser too.

What is interval training?

It's not as complicated as you might think. Interval training is simply alternating bursts of intense activity with lighter activity.

For example, take walking. If you're in good shape, you can incorporate short bursts of jogging into your regular brisk walks. If you're less fit, you might alternate leisurely walking with periods of faster walking.

What can interval training do for me?

Whether you're a novice or you've been exercising for years, interval training can help you jazz up your workout routine. Consider these four benefits:

1. You'll burn more calories.
The more vigorously you exercise, the more calories you'll burn--even if you increase intensity for just a few minutes at a time.

2. You'll improve your aerobic capacity.
As your cardiovascular fitness improves, you'll be able to exercise longer or with more intensity. Imagine finishing your 60-minute walk in 45 minutes--or the additional calories you'll burn by keeping up the pace for the full 60 minutes.

3. You'll keep boredom at bay.
Turning up your intensity in short intervals can add variety to your exercise routine.

4. You don't need special equipment.
You can simply modify your current routine.

How will my muscles respond to interval training?

During intense exercise, muscles produce waste products that can cause soreness and exhaustion. But by alternating bursts of intense exercise with easier intervals, you'll help reduce the buildup of waste products in your muscles. The result is more comfortable exercise.

Are the principles of interval training the same for everyone?

Yes. You can determine the length and speed of each high-intensity interval based on how you feel. After warming up, you might increase the intensity for 30 seconds and then resume your normal pace. The next burst of intense activity may last two to three minutes. How much you pick up the pace, how often, and for how long is up to you.

If you're working toward a specific sports goal, take a more scientific approach. Intervals may include movement patterns similar to those you'll use during your sport--based on your target heart rate, the ability of your heart and lungs to deliver oxygen to your muscles, and other factors. This type of interval training also adds variety to your workout, but it requires more discipline and concentration.

Does interval training have risks?

Interval training isn't appropriate for everyone. If you have a health condition or haven't been exercising regularly, consult your doctor before trying any type of interval training.

Also keep the risk of overuse injury in mind. Start slowly and try just one or two higher intensity intervals during each workout at first. As your stamina improves, challenge yourself to vary the pace. You may be surprised by the results.

Spring is here, and running outdoors is irresistible! Before you begin, look at the most important equipment you'll need: running shoes. It's time to throw out last year's shoes and get a new pair!

Running shoes are built for forward motion, cushioning your heel-to-toe movement. However, when your feet strike the ground, they may naturally roll inward (pronation) or outward (supination). Running shoes are designed to adjust for these situations, providing a smooth running motion and reducing the risk of injury.

When you're shopping for running shoes, look for the type that's right for you:

Stability Shoes
If you have normal arches or roll your feet inward slightly when running, you need stability shoes. These have arches built into the shoe. The less arch you have in your foot, the more you need it in your shoes.

Neutral Cushioning Shoes
If you have a high arch, you need a cushioning shoe to support the rigidity of your foot. Neutral cushioning shoes will do the trick. Additionally, if your feet roll outward, these shoes should work for you. If you use custom foot orthotics made from a hard material, you can use them with neutral shoes.

Motion Control Shoes
If you have flat feet, you are likely to roll inward excessively when you strike the ground. You'll need a shoe to limit this movement, so look for motion control shoes. These have a stabilizing system that keeps the foot upright.

Where to Shop for Running Shoes

I recommend shopping at a store dedicated to running shoes. To fit you in the right shoes, these stores will analyze your foot shape and observe your gate. These are four premier stores in Washington which I recommend:

Georgetown Running Company

Fleet Feet

Potomac River Running

Pacers