Four
Hot Cardio Workouts!
You're used to hearing me tell
you that too much aerobic exercise is the downfall of far
too many in search of leanness. That doesn't by any means,
mean there isn't room for a challenging aerobic workout within
the boundaries of your fat loss regimen.
It's important that you take in
ample calories to meet caloric need, and that you avoid overtraining
if you'd like to see ongoing fat loss occur. The following
four aerobic workouts are some actual cardio sessions I prescribe
for my clients. Four, in fact. While your heart doesn't really
know whether you're on a bike or a stairclimber, your muscles
do. Read through the workouts, and then integrate only one
of them into your routine (never before weight training).
Shifting after a week or so from one of the four to another
can be a helpful tool for keeping the aerobic workouts from
becoming stale.
Before beginning, it's important
to calculate your Age Related Maximum Heart Rate (MHR). In
order to do that, simply subtract your age from the number
220. The intensity of these exercise routines is gauged by
a heart rate elevation at various percentages of MHR. Although
not a necessity, a heart rate monitor would be a worthwhile
investment in order to optimize the exercise sessions. If
you don't have a heart rate monitor, you can estimate your
exercise heart rate by finding your pulse, counting the beats
for 10 seconds, and multiplying by 6. Get ready to burn baby
burn!
Workout
#1 - The Stress Free Beginners Program
Time: 26 minutes, 3-5 times
per week
Equipment: Recumbent bike,
elliptical climber
This routine is designed to gradually
elevate the heart rate without putting stress on the joints
or connective tissue. It's ideal for those who are not accustomed
to regular aerobic exercise as the recumbent bike offers
comfort and back support and the elliptical climber eliminates
the repetitive jarring the joints are subjected to in a
running program.
You'll vary your intensity by
increasing speed and/or resistance level. Begin on the recumbent
bike with a 5-minute warmup, pedaling between 70 and 80
RPM, using that time to gradually bring your heart rate
up to approximately 70% of your Maximum Heart Rate (MHR).
Gradually increase the resistance to hone in on the ideal
intensity as you keep pedal speed constant. Maintain a moderate
Target Heart Zone (THZ) elevation between 70% and 80% of
MHR for 8 minutes. Immediately move to the elliptical climber
and remain at the same heart rate elevation for another
8 minutes. Then cool down slowly on the elliptical climber
until your heart rate is down below 90 BPM.
Note: If only one piece
of equipment is available, maintain the moderate heart rate
elevation for 16 minutes before beginning your cooldown.
Summary:
- 8 minutes at 70% - 80% MHR on
recumbent bike
- 8 minutes at 70% - 80% MHR on
elliptical climber
- Gradual cooldown on elliptical
climber
Workout #2 - The
Intermediate Fat Zapper Workout
Time: 45 minutes, 5 times
per week
Equipment: Treadmill
During aerobic movement, the
body has two fuel options; glucose (carbohydrates) and/or
fat. There has been some dispute as to the intensity best
for fat burning. This routine takes the mystery out of it
by allowing you to reap the benefits of high intensity training
and moderate intensity training simultaneously. While you
do burn proportionately more fat than glucose at moderate
intensities, you can burn a greater volume of fat at the
higher intensities (even though total glucose usage will
likely be higher as well).
As always, begin with a gradual
warmup. Note both the high end (85% MHR) and the low end
(60% MHR) of your target zone. Once you reach a heart rate
elevation toward the lower end of your target zone, find
a running speed that allows you to maintain the intensity
for 3 minutes. Then, increase the incline and bring your
heart rate up to the higher end of your Target Zone, maintaining
that heart rate elevation for 3 minutes. Return to a level
running surface and repeat a 3-minute interval at the lower
THZ heart rate. Next you'll return to the higher heart rate
elevation, but do so by increasing the speed. Alternate
3-minutes at the higher end with 3 minutes at the lower
end. Alternate between utilizing the incline and speed to
adjust intensity. If fat loss is a goal, maintain a 3-minute
per interval program. If endurance is more of a goal, attempt
to increase the time at the higher end, dropping down only
until you feel ready to continue at the higher end. At the
conclusion of the session, as always cool down.
Summary:
- 5 minute warmup on Treadmill,
level surface
- 3 minutes at 60% MHR, level
surface
- 3 minutes on an incline at 85%
MHR
- 3 minutes at 60% MHR, level
surface
- 3 minutes at 85% MHR, level
surface
- Repeat 3 minute intervals until
12 intervals are complete
Workout #3 - Graded
Stairclimber workout - The "Peak"
Time: 35 - 45 minutes, 3-5
times per week
Equipment: Stairclimber
This offers another method of
exercising with variations in intensity to take the body
through shifts in fat / glucose release. In this workout,
the middle of the session is the most intense, allowing
for a continuous cooldown in stages. Begin with the stairclimber
set at a low speed/intensity. The first five minutes will
constitute your warm up. Now you're going to go through
three stages of intensity and then you'll work your way
back down. After your five minute warm up, increase the
speed / step height to a moderate intensity (65% MHR). Maintain
stepping for 5 minutes, then move up to the second stage
(75% MHR). After another 5 minutes you'll go up to the highest
intensity you'll utilize (85% MHR). Maintain the 85% MHR
heart rate elevation for 10 minutes, then return to the
second stage intensity. After another 5 minutes return to
the first stage for 5 minutes, and conclude with a slow
cooldown. In time, you can extend each of the intervals
by a minute each brining the entirety of the exercise session
to near 45 minutes.
Summary:
- Stage 1: maintain 65% MHR for
5 minutes
- Stage 2: maintain 75% MHR for
5 minutes
- Stage 3 (peak): maintain 85%
MHR for 10 minutes
Workout #4 - Cross
Training Blitz
Time: 4-6 days per week
This routine is great for stimulating
fat burning with great variety. It will also improve your
performance in various area by involving variations of movement.
It's very simply a 4-6 day Cross Training Aerobic Routine.
Not only will you vary the actual movements, but you'll
also vary the intensity and duration of workouts lessening
the likelihood of a dreaded plateau where fat loss ceases.
Each day choose an exercise that
you'll stick with through the entire workout. The first
training day of the week perform a 40-minute session in
your THZ at a low-moderate intensity. The following day
you'll do a far more intense workout but you'll limit the
THZ heart rate elevation to a 20-minute period going all
out. The third training day you'll choose a movement and
you'll spend 30 minutes in your THZ alternating high intensity
with moderate intensity. The fourth training day, another
short intense session. Here's a sample of how this routine
might be applied by an advanced athlete.
Summary
- Monday - Stairclimber, long
low intensity session (40 min)
- Tuesday - Bike short intense
(20 min)
- Wednesday - Elliptical, alternate
high, low end (30 min)
- Thursday - Stairclimber, short
intense (20 min)
- Friday - Bike long low intensity
(45 min)
- Saturday - Treadmill, alternate
high, low end (30 min)
- Sunday - Rest and Recuperate
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deal of information on related topics by returning to the
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