Determining optimum and healthy cardiovascular exercise is something we need to consider before beginning an exercise program and there are two factors we rely upon to determine these factors. They are Heart Rate and Rate of Perceived Exertion.
A huge factor to consider is heart rate during your aerobic exercise. The question I am frequently asked as a personal trainer is: “What should my heart rate be during exercise?” The answer is both simple and complicated. It takes a little figuring out and just a little bit of math.
First of all, you need to figure your resting heart rate which is usually a beat a minute or a little more than that depending on your age. In general young persons have a fast heart rate which is around 80 to 100 beats per minute. As a general rule of thumb consult with your doctor before beginning any exercise program and determining heart rate.
There are three phases of typical cardiovascular exercise: the warm up, the cardiovascular output, and the cool down. When you begin exercise you should slowly increase your heart rate (warm up). The cardiovascular output is when your heart rate should be in between 65-85% of your maximum heart rate. “What is your maximum heart rate?” you ask. Well this is where your calculation comes in to play. Your maximum heart rate should never exceed 220 minus your age. If you are 25 years of age your maximum heart rate should not exceed 220 – 25 = 195 beats per minute. And don’t forget the cool down or the last 5 minutes of exercise in which you bring your heart rate down.
To burn calories most efficiently you need to exercise for 20-30 minutes at 65-85% maximum heart rate. So the 25 year old client would ideally keep his or her heart rate in between 126-165 beats per minute for 20-30 minutes of exercise. To calculate this number the formula is 220 minus your age and then multiply that number by .65 for the lower number and multiply it by .85 for the higher number. The calculation for the 25 year old client looks like this:(220 – 25 = 195 x .65 = 126 bpm) and (220 – 25 = 195 x .85 = 165 bpm)
Today’s cardiovascular equipment at a gym or ones you may use at home have heart rate sensor’s that detect your heart rate by holding on to them while exercising. Some of the equipment will even tell you if you are working hard enough or too hard because it has asked for your vital statistics before you began exercising and will calculate the numbers accordingly. Sometimes this can be a deterrent because it does not accommodate for those who can work harder or those who have to work less hard because of individual circumstances. I often create cardiovascular activity for my clients so they can work harder from time to time and will often reach their maximum heart rate for a minute … Read More
Here's something that may shock you: jogging, bike riding, walking and a greater number of forms of low-intensity exercise are not the proper choices when it comes to fat loss. You are projected to burn a large amount of belly fat in less time by focusing on shorter, higher-intensity workout sessions that incorporated both cardio / aerobic training and strength / weight training.
Interval training, hill running, wind sprints, and race swimming are all great exercises for losing belly fat. In terms of strength training, focus on "compound" movements that will work a large amount of muscle groups at the same time: squats, pushups, dips, pull-ups, chin-ups, rows, etc. Also exercise your full body once or twice a week in order to literally force your body to release powerful hormones that will burn fat while putting on muscle at the same time.
Multi-joint exercises are the key to belly fat loss. These full body exercises of the back, legs, and chest will release the fat burning hormones for the duration of your body. An entire body workout raises your metabolic rate to adequate levels to burn fat like no other way.
Whether you got your workout planned in your mind or in a notebook bottom line you must have a plan. Remember you have to incorporate full body exercises. I can not say it enough that you must work the entire body to loss fat at an optimum level. Here is another list of these such as Leg Presses, Lat Pull downs, and Bench Presses. With a tiny bit effort you may be on your way to a larger, stronger, low fat body. Stay focused and you will accomplish that intention of losing your belly fat fast. … Read More