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The Lowdown on Cardio Training |
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By Mike Monroe, Certified Personal Trainer (NASM); Certified Strength and Conditioning Specialist (NSCA)
Fitness Director and Personal Trainer for PUSH.tv
We hear so much in the news about "cardio." It can be a little overwhelming especially for someone just starting the journey of weight loss. I want to take a bit of time to give you a little information on this thing called "cardio."
First of all, and without getting too in-depth with physiology, cardiovascular training can be thought of as any form of activity that elevates the heart rate and increases the demands on the cardiovascular system. When your body is sitting, there is a certain amount of calories or energy that your body needs in order to function. As we start to move the body more and more, the heart rate speeds up and the energy (or fuel) requirements for the body increase. The body finds this fuel in the carbohydrates and fats that are stored in the body. If we can tap into those stores for a period of time then the body will burn them as fuel. This is a good thing as it results in weight loss-YIPPPEE!
Cardio training is also beneficial to your cardiovascular system-increased use of all the components will serve to make them all stronger and more efficient. Using a cardio program in conjunction with a good diet and a strength program is THE BEST approach to weight loss and increased health. Do not wait to get started on a cardio program. It will assist and enhance your dieting.
Now where does one start with cardio training? Like any form of training you need to start slowly and build up. Recent studies have shown that getting 150-250 minutes of cardio in per week results in the most weight loss. Within this study, the researchers found that you can actually do 10 minute increments of cardio training at a time and still reap the rewards, as long as your total minutes per week are in the 150-250 range. I advise people to pick a low impact activity to start with and to try to do 10 minutes of that activity. Examples of low impact cardio exercise include walking, cycling, or the elliptical trainer. Once you are comfortable with the initial 10 minutes then try to add an additional 10 minutes at some point during the day. Work your way up until you have a solid routine. One schedule I like for clients is to do 30 minutes, 5 times a week. This gives them the required 150 minutes and they still have time to live a life!
Once your routine is set up, we need to make sure we are exercising at a level that isn't too high or too low. Believe it or not, you can actually workout too hard and not lose weight. It is all related to the specific energy making system you are tapping into. For beginners, you can calculate your max heart rate simply by taking 220-your age. Multiply your MHR (maximum heart rate) by .6 and .8 (or 60% and 80%) and you will have a good range for your cardio. Measure your heart rate every 3-5 minutes when working-out by simply taking your pulse for 10 seconds and then multiplying by 6. This will ensure you are using the right heart rate for maximum benefits.
Remember to stay hydrated and don't forget some stretching at the end. Enjoy your cardio and enjoy that weight loss!
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