Best Cardio Workout
"Tips and Tricks on how to get fit, trim and gorgeous"
Are you planning to start the best cardio workout? Here are some tips that you can use to ensure that your cardio plan works and produces results.
Note: Please check with your doctor before starting any new training/exercise regime especially if you are overweight, have been leading a sedentary lifestyle, have pre-existing health issues and/or are pregnant.
Determine your body type and the goals that you want to achieve. They will influence how much of cardio exercise that you need. If you are like me, a person who is prone to store fats by just having a bite of pizza, you need at least three sessions per week to maintain your figure. However, if you are among the lucky 1% of the population that is genetically lean, one session or at most two is sufficient.
If you are training for a marathon, increase your training frequency gradually as you are nearing the event. If you are aiming for general health, do long, slow runs outside or on the treadmill.
Working out the Best Cardio Workout depends what your short-term and long-term plans are.
Next, determine what your long term goal is; fat burning or cardiovascular health. If you are aiming for weight loss, start with slow and moderate workouts. These lower intensity workouts preserve your joints and preparing your muscles for a more intense training.
As time goes by, start adding more intensity to your workouts. High intensity interval exercises are recommended. For example, start off with 15 minutes on the Treadmill, moving on to the stepper for 15 minutes and end your workout with 15 minutes on the rowing machine. The beauty of interval exercises is that you can mix them up without risking boredom.
Moderate intensity workouts will let you burn fat during the workout but not after. To continuously burn fat, you will need high intensity workouts to prolong fat burning long after you have finished exercise. This will train your metabolism to efficiently burn fat. Alternate the intensity so that your body don’t get too used to the workouts.
If you want to maintain your current weight, then, aim for improvement in your cardiovascular health and stamina. Unless your physician does not recommend it, everyone can benefit from an increased cardiovascular fitness. To keep track of your heart’s health, monitor your target heart rate. Below is a table showing estimated target heart rates according to age.
Target Heart Rate vs Average Heart Rate
| Age || Target HR Zone 50–85 % || Average Maximum Heart Rate 100 %|
| 20 years || 100–170 beats per minute || 200 beats per minute |
| 25 years || 98–166 beats per minute || 195 beats per minute |
| 30 years || 95–162 beats per minute || 190 beats per minute |
| 35 years || 93–157 beats per minute || 185 beats per minute |
| 40 years || 90–153 beats per minute || 180 beats per minute |
| 45 years || 88–149 beats per minute || 175 beats per minute |
| 50 years || 85–145 beats per minute || 170 beats per minute |
| 55 years || 83–140 beats per minute || 165 beats per minute |
| 60 years || 80–136 beats per minute || 160 beats per minute |
| 65 years || 80–136 beats per minute || 155 beats per minute |
| 70 years || 75–128 beats per minute || 150 beats per minute |
These figures are estimations so use them as a guideline. Your maximum heart rate is about the subtraction of your age from 220. When you are exercising, try getting your heart rate within the range of your target heart rate.
The most important thing to remember is to listen to your body while you are exercising and be prepared to take a rest if you feel faint and unwell. Plus, always do what you like to do so that you will stay with the program.
If you spend too much time on the machines, try some other forms of exercises like swimming, aerobics and dancing. Always try to surprise your body so that it will not get too used to your standard program and stop benefiting your body.
With trial and error, you will very quickly formulate the Best Cardio Workout that suits your needs.
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