Cardiovascular 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 common 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 only 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
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