Why Do I Need Cardio?
Cardiovascular activity can not only burn tons of calories, but it also expands your lung capacity, flexes your heart muscle, and releases those oh-so-fabulous endorphins into the brain! But many people fall into a habitual cardio routine, doing the same thing day after day. Your body is a remarkable machine, so doing the same routine without varying activities gives your body ample opportunity to adapt, and actually burn less fat and fewer calories doing it!
Fortunately, cardio is the most versatile of my three-part approach to fitness. You can get really creative - from power-walks to hiking, hip shaking salsa and belly dance to training for a marathon. It's important to learn new ways to make cardio workouts more exciting and effective, as well as opening your mind to different activities and sports.
Cardiovascular training is literally "training your heart". Here are a few tips on listening to your body's signals, ensuring your workout works best for you.
· Take it slow when trying a new sport, activity, or any of my workout DVDs or downloadable workouts for the first time.
· If ever you feel dizzy, faint, or sick to your stomach, or if your heart is racing, stop immediately! Walk around slowly or sit upright in a chair until you feel better. Do not put your head between your legs or lie prone, as that will result in a sudden rush of blood to the brain. Once recovered, have some fluids, and if you experience this again, consult your physician.
· When doing cardio outdoors, be aware of your environment. Wear sunscreen at all times, and carry water everywhere, sipping it frequently. Remember, your body is about 70% water, so take care to re-hydrate when exercising in the sun for long periods of time. Even mild dehydration can lead at the least to a nagging headache, and at worst, to heat stroke.
Gauging Your Intesity
The key to successful weight and fat loss is training with the proper intensity. Working at an effectively challenging level will spark your metabolism and encourage your body to strip away that stubborn body fat!
Use a heart rate monitor to get a super-accurate reading on how many times your heart is beating per minute.
Finding your Maximum Heart Rate (MHR):
Your Maximum Heart Rate (MHR) is your ceiling.
220 - your age = MHR
Example: 28 - year-old woman
200 - 28 = 192
This woman's MHR is192 beats per.
Intensity is gauged as a percentage of your MHR, so your Target Heart Rate is the zone in which you'll want to work for any given activity. Ideally, that Target Heart Rate zone is 50-70% 60-85% of your MHR.
Finding your Target Heart Rate (THR):
220 - your age x 60%
= THR
220 _ your age x 70%
Example: 28-year old woman
220 - 28 x .60
= 114-134
220 - 28 x .70
This woman's target heart rate range-the range in which she will have the most effective training-and the best fat-burning results-is between 114 and 134 beats per minute.
Fit Fact!
Often the cause of insistent knee or ankle pain is those little rubber-soled guys that cover your feet. Athletic shoes only have a life span of about three months when used consistently, so invest in a pair of good cross-trainers, and see if your pain doesn't dissipate.
Mix it Up!
Taking your cardio workout uphill or on an incline can double your calorie burn! Do your walking workout in the hills, ramp up that treadmill, or take your morning walk up the stadium stairs. Wear your heart rate monitor to see the difference for yourself. And as an extra bonus, uphill training = a great butt workout!
Try one of Kathy's cardio DVDs.
