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Cardiovascular exercise is the training method of choice when it comes to weight loss. It raises the heart rate (metabolism) and burns fat while strengthening the cardiovascular system. There are currently a lot of new ideas and studies on cardiovascular exercise that are changing the way we look at it. Most people used to try to stay in their "target heart rate" which was around 60-75% of their maximum heart rate (more on that later). But new studies show that any form of physical activity that raises the heart rate will help you burn fat. Target Heart Rate Your target heart rate is what your pulse rate should be to receive the best results (depending on your goals, ie. fitness, weightloss, etc). The target heart rate for weight loss is anywhere between 50-75% (and usually around 60-65%). To calculate your target heart rate, simply subtract your age from 220 (which is your maximum heart rate) and find 50-75% of that number. For example, if you are 28 years old your maximum heart rate would be 192 beats per minute and your target heart rate would be 125 (assuming you are aiming for 65%). HIIT Training Method HIIT (High Intensity Interval Training) is gaining more popularity lately. It is an intense form of cardio that burns body fat at a faster rate than normal cardio. The basics behind this type of cardio is that you do intervals of intense and minimal effort. For example, if you are running using the HIIT method, you would start with a 5 minute warmup, followed by 20 seconds of running as fast as you can (90-95% of your maximum effort), then jog or walk for a minute (this is one interval). You do a few intervals then do a 5 minute cooldown (walk). This type of cardio is very intense and you may feel light-headed after finishing it (this type of cardio is not intended for most people). Each HIIT cardio session should only last 10-20 minutes at most. HIIT will keep your metabolism up for a few hours afterwards, even when you are not exercising. It is recomended that you have at least one meal before doing HIIT. |
