Cardiovascular Training For Optimum Results
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Cardiovascular Training
Before getting started with any form of cardiovascular training it’s important that you know the basics. A warm-up should be performed before one does any workout on cardio machines.
The reason for this is so that the muscles get warm and there is less risk of injury.
There are different types of cardio machines, but they are all effective.
• Treadmill
• Ellipse
• Bicycle
• Stair climber
• Rowing machine and some others
The thing to keep in mind when doing cardio training is that it is not about how fast you go or how hard you push, all that is important is your heart rate. The higher your heart rate, the more calories you burn. This sounds good, but when your heart rate goes above a certain level your body will use muscle for energy, not just fat. This is obviously not a good thing. The cardiovascular training heart rate zone is often regarded as being between 60 and 80% of your maximum heart rate.
It is recommended that you keep your heart rate within a certain range, depending on your age and fitness goal.
When one is doing only cardio training for fat loss, we suggest that you try doing a few sprints. Sprints are an excellent way to increase your metabolism and get results fast.
This is how they work. Take the Treadmill as an example, a commonly used piece of cardio equipment. A person doing sprints would start off by walking at a normal pace for the regular 5 min. warm-up. He or she would then increase the speed by 100%, meaning if they are walking at 4, they would run at 8.
They will then run for 30 sec and then slow it down to the original speed again, in this case 4. He/she will repeat this process as many times as possible.
So the way it works is: walk for 30 sec, run for 30 sec, walk for 30 sec, run for 30 sec etc etc.
The 30 sec time interval is not a must, the important thing is that you push your self for the 30 second run, but you must decrease your heart rate when you walk. If your heart rate is still elevated after 30 seconds of walking, walk until your heart rate has decreased some more.
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