Tag Archives: Heart-rate

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You Must Do Cardio

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Fitness

As a certified fitness trainer, I have heard more lame excuses for not doing “cardio” than Republicans have for not raising taxes on the wealthy. Most guys and girls I work with are seeking that ideal body; a sleek six-pack, a tight ass, a great chest, etc. Sure, working out with weights is the best way  As a certified fitness trainer, I have heard more lame excuses for not doing “cardio” than Republicans have for not raising taxes on the wealthy. Most guys and girls I work with are seeking that ideal body; a sleek six-pack, a tight ass, a great chest, etc. Sure, working out with weights is the best way to build lean muscle, but you must also do cardio-vascular training to sculpt, burn fat and build endurance. Even more importantly, doing your cardio regularly will help you to build and maintain a strong heart and lungs.

Cardio workouts are indispensable to any effective training program. They need not be boring and they can be any activity – power-walking, biking, swimming, kayaking,wrestling, martial arts, elliptical machine – that raises and maintains your heart rate over a predetermined amount of time. By doing this, you strengthen your cardiovascular system and lower your resting heart rate.  Weight training builds muscle. Cardio workouts burn fat. Any fitness regime must include both to be effective and successful! Cardio will burn more calories than lifting weights over a prolonged period of time. Yet the more quality lean muscle you build, the more calories your body will burn all the time, even in a resting state. So it is clear that you need both weight training and cardiovascular training in order to stay fit, look great and live longer!  Although cardio training programs can vary from individual to individual, here are some pointers that can benefit everyone no matter what form of cardio you choose to jump into.

Drink water before, during and after any cardio workout. Stay away  from sports drinks that are loaded with sugar and caffeine.

Remember that early in the morning your body is in a catabolic state, so you need to eat an hour and a half or so before you hit the treadmill so  that you won’t pass out from hunger.

Always include a 5-10 minute warm-up and cool-down, consisting of  a brisk walk, slow jog and some stretching with each lifting session.  Warming up muscles and joints will prevent injuries.

Use the heart-rate monitors that are built into the equipment  or, consider investing in a heart-rate monitor like a Fitbit®.

Calculate your target heart rate range in order  to maximize the benefits of your workout. In  general, anyone can approximate maximum heart  rate (MaxHR) by subtracting your age from 220 (For  example, 220 – 40 = 180). This is the starting point for all  your calculations. Depending upon your age and fitness level, determine a safe, but challenging range to work with. A beginner  may try a range between 55-65 percent of his maximum heart rate  range for best cardio and fat burning results.

For more tips on increasing cardio effectiveness, contact Personal Trainer, Filip Mroz. Remember, before trying any new supplement for weight loss or starting body building exercises; make sure you check with your physician before starting a new exercise program.


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