Cardiovascular Exercises: Unlock Your Fat Burning Potential
Cardio exercise is essential if your goal is losing weight and toning up. Combined with a structured fitness training program and a sound nutrition plan, these components make up your Big 3.
Cardiovascular exercises are defined as any activity that places stress on the cardiorespiratory system. This could include walking, running, playing basketball, weight training, working out on your favorite piece of equipment, or participating in any other activity that elevates the heart rate.
The reason so many people are overweight is that they simply don’t move enough. It’s time to get moving–we’re going to lose some weight.
Find your favorite. First, let’s find some cardiovascular exercises that you enjoy. Feel free to experiment with different machines or activities to find one that you like. After all, if you absolutely hate using the treadmill, you will find reasons not to use it, right?
Enjoying, or at least tolerating, your cardiovascular exercises is very important, because you will need to be consistent. The best piece of equipment is the one that you like and will continue to use. You’re not limited to using equipment either. If you like riding your bicycle outside, that’s great too.
Applying The F.I.T.T. Principle
These are variables with which you can work to make steady progress improving your cardiovascular fitness.
Frequency: The number of training sessions in a given time frame (a week for example). Start out with 2-3 per week, then add days later.
Intensity: The level of demand that a given activity places on the body. Begin with your level of perceived exertion at a 5 or 6, then step it up when that gets easy.
Time: The length of time you are engaged in activity. If you’re just starting out, try 15-20 minutes, then gradually increase it.
Type: The type or mode of activity you are performing. It doesn’t matter where you start, as long as you do start. Switch things up when you get bored.
Let’s get moving.
OK, so you’ve found your favorite cardiovascular exercises. Now let’s get going. After a 5-10 minute warm up, working at a moderate pace, you’ll want to begin to crank it up a bit. Remember, the harder you work, the more calories you’ll burn.
How hard should you go? One piece of advice I give my beginning clients is to use the talk test. During your cardio workout, you should not be able to easily carry on a conversation, but you should be able to speak. If you find that you can easily talk on your cell phone or sing along to your favorite tune, you should probably step it up a bit.
Another good indicator is your level of perceived exertion. On a scale of 1-10, 1 being relaxing on the couch, and 10 being running for your life, start out at about a 5 or 6. This will be a good heart rate range to start with.
If you have a heart rate monitor handy, try to work at about 60-70% of your maximum heart rate. Your maximum heart rate is 220 minus your age. Don’t forget to follow your cardio workout with a 5-10 minute cool down. Cardiovascular exercises are a great way to burn calories, reduce body fat, and get you looking and feeling your absolute best.