Heart Training

exercise bikesCardiovascular Workouts

Cardiovascular Fitness is your body’s ability to get oxygen and blood to the muscles.

You can improve your cardiovascular system’s efficiency through regular training.

For fat loss, 3-5 times per week at 20-40 minutes is plenty.

Which type of cardio should you do?

If you want fat loss then do high-intensity training (burns the most calories).

High intensity, short duration Is usually done at 85% of HR (Heart Rate) Max.

Very demanding, considered the anaerobic threshold.

Usually done for 5 -20 minutes depending on fitness level.

Maximum Heart Rate is the theoretical number of beats per minute that your heart is capable of producing. Formula: 220-age=HR Max

 

220   
- AGE _______
= HR MAX _______

HR MAX ________ / 75% is _________ / 85% is ___________

 

To measure exercise intensity, take the (%) percentage of HR Max. Your heart rate is a guide of cardiovascular fitness.

Low Intensity = Fat Loss Myth

It is just a myth that low intensity is best for fat loss just because more fat is burned for fuel as a percentage of total calories burned. Low intensity burns about 50% fat for fuel while high intensity burns about 40%.

Low intensity in 30 minutes you burn 100 calories @ 50%= 50 calories of fat

High intensity in 30 minutes you burn 300 calories @ 40%=120 calories of fat

Cardiovascular Benefits:

  • Increase in heart rate
  • Greater blood flow
  • Rise in arterial blood pressure
  • Burns more fat
  • Makes you more fit
  • Increase endurance