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10 Health Fitness Tips
More than any other time in history, people are all trying to have the best, healthiest body possible. The health and fitness industries are making billions of dollars every year on herbal supplements, fitness equipment, gyms, and special diets. If...
Elliptical Trainers - Are They The Perfect Workout?
Elliptical trainers are the hottest of the hot in fitness equipment. They are easy to use, and provide a great workout. Using an elliptical machine will give you a great cardio workout, similar to that of running, and will tone your lower body as...
How to Avoid Becoming a Fitness Failure
When it comes to fitness, no one likes being a failure, yet more than half of new exercisers quit their program within the first six months. With a little help you can ensure you're not one of them. Give these ideas a try as you begin your...
The Three Simple Steps To Fat Loss
Its unbelievable but being overweight has now moved from a
social nuisance and domestic embarrassment to an official
disease. The American Heart Association has announced obesity a
dangerous epidemic and a major risk for heart disease. More...
Top Ten Ways about Sensing Your Body
Most of us spend time judging, criticizing and giving negative messages to our body, which only results in suffering. As our body is the main tool (mentor) to our expression in every day life, it is essential to choose to be aware of it every...
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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
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