Cardio comes from the greek word Kardia meaning heart. In order to burn fat and speed up your metabolism you must elevate your heart rate. When you do this your body works harder to cool you down by sweating. As the old saying goes. No Pain No Gain. So how do you know when you're working hard enough?
Check your Pulse.
Know your Pulse rate.
Know your Target Heart Rate.
How to take your pulse
- Place the tips of your index, second and third fingers on the palm side of your other wrist below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck on either side of your windpipe.
- Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You may need to move your fingers around slightly up or down until you feel the pulsing.
- Use a watch with a second hand, or look at a clock with a second hand.
- Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute.
Count your pulse: _____ beats in 10 seconds x 6 = _____ beats/minute
What is a normal pulse?
Normal Heart Rates by Age Group Age Group Normal Heart Rate at Rest Children (ages 6 - 15) 70 – 100 beats per minute Adults (age 18 and over) 60 – 100 beats per minute
What is maximum heart rate?
The maximum heart rate is the highest heart rate achieved during maximal exercise. One simple method to calculate your predicted maximum heart rate, uses this formula:
220 - your age = predicted maximum heart rate
Example: a 40-year-old's predicted maximum heart rate is 180 beats/minute.
What is target heart rate?
- You gain the most benefits and lessen the risks when you exercise in your target heart rate zone.
- It is not recommended to exercise above 85 percent of your maximum heart rate.
- Always check with your health care provider before starting an exercise program. Your health care provider can help you find a program and target heart rate zone that matches your needs, goals and physical condition.
- When beginning an exercise program, you may need to gradually build up to a level that is within your target heart rate zone, especially if you have not exercised regularly before.
- To find out if your are exercising in your target zone (between 60 and 80 percent of your maximum heart rate), stop exercising and check your 10-second pulse. If your pulse is below your target zone, increase your rate of exercise. If your pulse is above your target zone, decrease your rate of exercise.
| Age | Target Heart Rate (HR) Zone (60 - 85%) | Predicted Maximum HR |
|---|---|---|
| 20 | 120 – 170 | 200 |
| 25 | 117 – 166 | 195 |
| 30 | 114 – 162 | 190 |
| 35 | 111 – 157 | 185 |
| 40 | 108 – 153 | 180 |
| 45 | 105 – 149 | 175 |
| 50 | 102 – 145 | 170 |
| 55 | 99 – 140 | 165 |
| 60 | 96 – 136 | 160 |
| 65 | 93 – 132 | 155 |
| 70 | 90 – 123 | 150 |
Your Actual Values
(Actual values are determined from a graded exercise test) | ||
| Target HR: | Max. HR: |
As I said this is a scientific approach to weight loss so everything that's said is going to be found in trust worthy sites and information which are linked to in the credits.
START
Once you know your target heart rate all you have to do is work your way up to it. How?
You can actually purchase an electronic heart monitor ranging from 25-90$ or you can do it the same way you take your pulse with your fingers.
Cardio can be obtained by going up and down the stairs, or going for a walk. But if you want results you have to WORK HARD to get them. However, no one is going to expect you to run a marathon straight up out of the starting gate. And there are tons of Cardio options out there also known as Aerobic exercise from video to things you can do in your own home. The point is to work your way up to your max and the more you work, the easier it's going to get which means the harder you're going to have to push.
The top two Cardio exercises are jumping rope and sprinting. Jumping rope can burn as much as 1,000 calories per hour. Sounds great until you actually do it and find that you can barely last 7 minutes or that your ankles are killing you. So how can you build up your endurance? Sprinting or in this case Running.
You can go from sitting on the couch to doing 5k which is 3 miles. I've done this program myself and can vouch that it works. I actually exceeded the program and was doing three mile runs before I got to week 3. (I repeated weeks 1 and 2 till I mastered them then moved on to work harder). I found this free podcast program that can be used on any MP3 player. http://www.c25k.com/podcasts.htm simply download the weeks to your PC, upload them to your MP3 player, map out a flat or easy course using Map My Run or Google Maps and Get Started. You will gradually get stronger as you go and this program can be used on the treadmill as well. Just turn up the speed when he says to and then decrease it when he gives you the okay to do so.
You can also use this on your bike or stationary bike if you have one. Increasing your effort and resistance then decreasing it.
There are also Lot's of video's and DVD's out there for you to use.
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