Cardio strengthens muscles that you cannot see, such as your heart and your lungs. These two muscles are as vital to your health as your pectorals and biceps. An important thing to keep in mind is to know what your maximum heart rate is and push it to 60-85% of this number. A quick way to calculate MHR = 220-Age, so mine would be 220-31=189, this means that for my cardio workout to be most effective I want it to be between 60-85% of 189. This is essentially the heart rate at which your body will burn body fat in the most efficient manner. Below is a chart for a better understanding:
| Low Intensity - 60-65% MHR | High Intensity - 80-85% MHR | |
| Total Calories expended per min. | 4.86 | 6.86 |
| Fat Calories expended per min. | 2.43 | 2.7 |
| Total Calories expended in 30 min. | 146 | 206 |
| Total Fat calories expended in 30 min. | 73 | 82 |
| Percentage of fat calories burned | 50% | 39.85% |
From The 24/5 Complete Personal Training Manual, 24 Hour Fitness, 2000
Another important aspect of cardio is time. It's all about endurance when doing cardiovascular exercises if you expect to see results from it. They should be a minimum of 30 minutes long, and I tend to push my clients to go for at least 60. At first it sounds like alot, but when you're on the machine and you feel like you can't run/elliptical/bike anymore, then drop the speed or the resistance on the machine, go for as long as you can and drop it again. Just make sure that you push for extended distance and time.
Whether it's the bike, a run or even the rowing machine, I always recommend to my clients to push it for 60 minutes for the best results.
Note: anyone engaging in exercise for the first time should first consult a physician. Also, to ensure good form please consult with an experienced professional or personal trainer. As well, please use a spotter as an additional safety factor. Always warm up before workouts and stretch after workouts
No comments:
Post a Comment