|
|
|
|
|
|
The Cardio Question
I get many questions regarding "losing those extra few pounds and
extra layer of fat." This always brings me to the cardio/aerobics
question. "What is it and how much should I do?"
Well, let's start with what it is. "Cardio" literally
means "having to do with the heart and blood vessels." It is essentially low-
impact repetition training that helps to improve
your overall cardiovascular health.
Cardio is one of the best ways to burn a lot of
calories while losing extra bodyfat and giving your metabolism a big boost.
Cardio exercises are those that raise your heart
rate to 65-90% of your maximum heart rate. Now,
you may be thinking: "How do I find out what my
maximum heart rate is?"
An easy way to figure out your maximum heart rate is
to subtract your age from 220. For instance, the
maximum heart rate for a 28-year-old should be
192 ( 220-28=192). To figure out your cardio range,
multiply your maximum heart rate by 65% and 90%.
So, the cardio range for that same 28-year-old should be
between 125 and 173 ( 192 times .65 = 125 and 192 times
.90 = 173).
Just remember, a general rule of thumb to follow is
that if you are having trouble talking because you
are gasping for air, you are working too hard. On
the other hand, if your breathing rate hardly
changes, you aren't working hard enough.
Cardio has many benefits, from; reducing blood
pressure, improving heart health to improving lung
function. Amidst all of these good reasons to do
cardio work, the biggest reason for most people is to
lose fat. How much should
you do though?
If you are a beginner, or if you just haven't done
any cardio activities for a few months, you
should limit your first few sessions to only 10-15 min.
After you've done it for a few weeks and have built up
some endurance, you should increase your cardio
sessions to 20-60 min. You begin to burn more fat
than carbohydrates after 20 minutes. Because of this,
shorter cardio sessions are best for maintaining your
current weight, while longer sessions are best for losing
weight.
If you just want to maintain your current weight then
60-90 minutes PER WEEK will usually be adequate. How
you choose to split that time up during the week is your
choice and depends on your level of endurance.
If your goal is to burn as much bodyfat as you can,
2-5 hours of cardio PER WEEK will be sufficient.
Your sessions should be 40-60 minutes in length.
The best time to do your cardio sessions
for maximum fat loss is right away in the morning before
you eat anything. After you've been asleep for 6-8 hours,
the level of sugar (glucose) in your blood is very low and your
body will use stored fat as an alternative energy source.
If you are consistent with your cardio workouts and
can incorporate them into your life, you will see results!
About the Author
Do you want to consistently lose 3 to 5 lbs. per week?
Ryan Betzina has created a no-brainer weight loss program
to help you boost your metabolism to burn more calories even
while you sleep...You DESIGN YOUR OWN DIET!
Check out=====> http://www.easyhealthsecrets.com
|
|
|
|
|
Don't Give Up on Your Diet
It has happened to all of us at some point or another: we were
doing so well with our weight loss diet or exercise regime. Then
suddenly we fell off the horse and decided that if we had
already gone this far we might as well give up entirely.
...
Eight Tips for Working for Someone Else After a Home-Based Business
It's harder to succeed in a home-based business than the Internet hype might have you believe. If you've decided to go back to work for someone else after some months or years at home, it can be quite an adjustment. Not only must you give up the...
Hoodia Gordonii And A Healthy Diet
What does Hoodia Gordonii and a healthy diet have to do with one another you ask?
The fact is that your only true advantage in achieving a happier, ill-free, and definitely longer life is your knowledge and conviction in the payback of a healthy...
How To Prevent The Flu
Can you prevent the flu? or is it just luck when you are virus free all year long! The flu is a highly contagious viral infection of the upper respiratory tract. Because this illness can be spread easily by coughing and sneezing, influenza...
Why Many Fat Free Diets Do Not Work
Most people understand that it is wise to limit the amount of fat grams in their daily diet. The dietary reference intake amount for an adult ranges from 20% to 35%[i] of daily calories; or about 44 to 55 grams per day[1]. Since a single slice...
|