There are many methods for cardio training which all have
their advantages. You should learn what works for you
Maximum Cardio Part II
Copyright 2005 Jeremy Likness
In Part I, we discovered three maxims of cardio and began
to discuss maxim four. In Part II, we conclude with this
maxim and two more.
MAXIM 4: Use your heart rate as a tool for feedback about
your progress, not as a “RULE” for fat loss (i.e. the
“zone”, etc)
Many people are very intrigued by the readouts on machines
when they perform cardio. Unfortunately, those numbers are
based on generic equations that fit the “general
population” rather than you as an individual. For example,
calories burned are based on your weight. A 200-pound
person at 8% body fat will have the same formula applied as
a 200-pound person at 30% body fat. However, the more that
you train and the leaner you are, the less calories you
will burn during the same activity. In this example, the 8%
person will actually burn fewer calories than the 30%
person, due to their level of health and amount of lean
mass. There are also issues with metabolism, activity
throughout the day, nutrition, and many other factors that
are not taken into account.
Does this mean that the readouts are worthless? Not at all.
In fact, they are very useful. When I did my morning run
this morning, the readout said that I burned 610 calories
in 30 minutes. While I may not have truly expended that
amount of energy, it is a great reference for me. Why?
Because the next time that I perform cardio on that
machine, I’m going to push myself harder and try to burn
650 calories. Again, I may not actually be burning 650
calories, but you can be certain that if the readout gives
me that number, I will be working harder next week than I
did today. So it is a great tool to gauge your own
progress. It is also a great tool to mix up your style of
training. If I do a high intensity workout and burn “400”
calories, then I know if I come back and perform moderate
training, I can shoot for “400” calories and expend about
the same amount of energy during the activity.
MAXIM 5: Do not take the readouts on cardio machines
literally - use them as a scale to gauge your own progress
It is interesting to learn the various ways that different
styles of cardio expend energy. A slow, moderate run may
take 45 minutes to burn 400 calories. However, the same
amount of calories might be expended in a 15 minute, high
intensity run. This is due to the fact that your heart rate
becomes extremely elevated, and your muscles begin
performing extreme work in order to help you accelerate
through the intense periods. On the same token, a “slow”
jog on a steep incline may burn the same amount of
calories. In this situation, your body is fighting against
gravity, so again you are still performing “high intensity”
effort despite the slower pace.
As a final ingredient, consider variety. I can guarantee
that if you always use the treadmill, your body will become
so efficient at using the treadmill that you will begin to
burn fewer calories doing the same workout. On the other
hand, if you perform treadmill work one session, stair
climber work another session, then go for a jog, you will
continue to see the benefit of increased calorie
expenditure. If your training permits, try to build in as
much variety as possible. This will keep the fat melting
off and continuously improve your cardiovascular condition.
MAXIM 6: Variety is key - whenever possible, vary not only
your style of training (i.e. moderate, high intensity, etc)
but also the terrain or equipment that you train on
I often have clients complain that they don’t have access
to the right equipment to perform much variety with cardio.
If you simply purchase an inexpensive jump rope, you can
easily train two different exercises: jogging, and jump
roping. Now consider different styles of training: moderate
(low intensity), high intensity interval training, and just
high intensity training (where you try to elevate your
heart rate and maintain that throughout the duration of the
exercise). This alone provides 6 different possibilities
for a cardio session, which is more than enough variety to
change things throughout your training cycles.
Cardiovascular exercise is an important component of
general health. While certain people may require different
amounts and types of cardio, everyone should engage in at
least a little cardiovascular activity each week. There are
many methods for training which all have their advantages.
You should learn what works for you and what you truly
enjoy so that you will continue to perform cardio and reap
benefits of good health.
Don’t let someone fool you into thinking cardio isn’t
necessary. Even if you are in top shape, a little
cardiovascular exercise can still benefit your general
health. The key is to change the style and frequency of
cardio to suite your lifestyle and fitness goals. Consider
various styles of training, different terrains, and new
types of equipment to train on. As always, learn your body
and don’t use any one else’s rules to dictate your
training. Keep a good journal, and find out what works for
you. Peak cardio is a sure way to move closer to your peak
physique.
Jeremy Likness is a world-renowned Health Coach and author
of the internationally-selling book, Lose Fat, Not Faith - ISBN
0-9769079-2-5). A Certified Fitness Trainer and Specialist
in Performance Nutrition, Jeremy lost over 65 pounds of fat
himself before launching his company,
http://www.NaturalPhysiques.com
, with the mission to
transform thousands of lives one success story at a time.
Jeremy specializes in lifestyle changes with a unique
approach to health and wellness that starts on the inside.
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