Wednesday, February 2, 2011

Workout Smarter - Cardio

For many years, I would workout and not get the results I wanted.  It was so frustrating! Then I learned how to workout smarter and get the results I desired.  I want you to get the maximum fat burning power from your cardio workout.  The most efficient way to burn fat is to keep your heart rate at a steady pace while doing your cardio.  Invest in a heart rate monitor and workout at your Target Heart Rate.

How to find your Target Heart Rate
     1. First find your Resting Heart Rate (RHR), your pulse at rest, preferably in the morning before you get up
     2. Determine your Maximum Heart Rate (MHR) = 220-age
     3. Then find your Heart Rate Reserve (HRR) = MHR - RHR
     Now you can find your Target Heart Rate Zone.
     4. HRR x .85 + RHR = Upper end of Training Zone
     5. HRR x .50 + RHR = Lower end of Training Zone

Find a Heart Rate between the Upper and Lower end of your Training Zone, that you are comfortable working out at, and keep your heart rate withing 3 beats of this number...and BURN YOUR FAT!
Try to workout for 30 minutes and always use the first 5 minutes to work up to your target heart rate and the last 5 minutes to cool down.  Find a cardio workout you love and have fun!

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