The Formula For Heart Rate Hr Max Is What Cardio Training 101

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Cardio Training 101

If you are new to the world of fitness, first and never do it, and always get cleared by a medical doctor if you think you might have health concerns.

Short Cardio Cardiovascular training is by design different from resistance training. The main focus of cardio training is to increase the fat burning process. This is achieved by burning fat as the main source of fuel. Resistance training builds large muscles and uses glucose (usable carbohydrates) as the main fuel source. Although if the cardio training is intense (can’t talk and exercise at the same time) glucose instead of fat will be used as a substrate for energy. This is because the fat is not burning fast enough to keep moving fast.

As I said before if you are new to exercise take it easy by walking in your neighborhood 3 days a week for 20 minutes, for the first 2 weeks and progress up to 4-5 days a week for 45-60 min, by the end of this week – 3 and 4. After that, you can try more intense versions of cardio including: treadmills, ellipticals, stationary bikes, running and cross trainers. Choose a level where talking to your exercise partner is possible for 15 minutes, 3x every 2 weeks. You can progress up to 45-60 min 3x a week. A basic rule of thumb for determining the intensity level of these cardio exercises is 55% to 65% of your maximum heart rate. You can estimate your maximum heart rate by subtracting your age from 220, and then multiplying that by .55 or .65. This is a good list that will keep you in fat burning mode and not burn the glucose you will need for your resistance training (glucose is the preferred fuel source during weight training).

Although age predicted that high heart rate is the most common method used today it has a major flaw. Some 60-year-olds are in better shape than some 30-year-olds, but this approach misses the mark. I prefer to use something called the Borg Scale to see depth which I mention later in this article.

Benefits of cardio training: When your muscles need oxygen and nutrients it is the heart-lung complex (cardiovascular) that does the work. When your body has waste that needs to be expelled like carbon dioxide and metabolic waste, your cardio program had better be at its peak, or illness and disease can soon follow. The better you are in shape the better your heart will be pumping blood to all the different organs. This translates into more energy for you throughout the day and a rewarding and productive life.

An unrighteous person has his heart working overtime just to do the little work needed to survive. Now take that person and try to get them to do something active beyond sitting on the couch. The heart will have a stressful time keeping up because it’s all good to work hard. Shortness of breath, rapid heart rate, palpitations, loss of balance and fatigue are symptoms of a weak cardio system.

The more cardio you do, the harder your heart has to work. Who do you think has more energy a person with a resting heart rate of 80 (how many times the heart beats in one minute) or a person with a resting heart rate of 110 per minute? A person with a resting heart rate of 80 is more efficient at pumping blood throughout the body compared to someone who needs more than 30 beats per minute to get the same amount of blood pumped throughout the body.

A good way to determine how hard you work is the so-called Borg scale and my choice of severity answer:

6, 7, 8 = very, very easy

9, 10 = very light

11, 12 = fairly light

13, 14 = moderately heavy (combines 55-65% of age-predicted max HR)

15, 16 = difficult

17, 18 = very difficult

19, 20 = very, very difficult

You are the boss here, which is why I like to use this scale. Start with the easiest sessions according to your needs your effort and work your way up until you can save 2 difficult at least exercise for about 45-60 min, 2 x a week and 2 other light exercise sessions alternating between 2 for a total of 4 sessions per week.

Also, cardio training and resistance training are essential for good health. It’s also the cheapest and easiest way to exercise, just grab some running shoes and you’re good to go!

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