Conditioning: Aerobic (with Oxygen)
There are two reasons you need to perform cardiovascular
exercise on a regular basis:
Recommended cardio frequency and duration: 3-6 times per week 30-60 minutes pers session.
1) Fat burning:
Body Fat (endogenous fat) burns with ample amounts of
oxygen. Without oxygen your body will
burn Glycogen (endogenous sugar). Rule of thumb is to never be out of breath
while doing cardio to assure your burning the most amount of body fat as
2) Fat burning
In response to regular and consistent cardiovascular
exercise your cells will add more fat burning enzymes within your muscles,
increasing your ability to burn body fat for energy even at rest.
Adding more muscle with strength training combined with
regular and consistent cardiovascular exercise will literally program your body
to be a fat burning machine.
In other words, you body will be reprogrammed to stay fit
Here are the guidelines for the most effective way to perform
Establish your target heart rate.
Go to: http://www.mayoclinic.com/health/target-heart-rate/SM00083
Type in your age and the calculator will give you an idea of
what your range should be.
For example: I'm 46 and my range is 122-148 beats per
I recommend using a heart rate monitor to help you stay in
your target range throughout the workout.
NOTE: You should never be out of breath during your workout
2nd: Stay in your target range for 30-60 minutes 3-6 days/week
ways to get your heart rate up are:
- Spinning bikes
- Elliptical machines
I recommend getting a spinning bike for multiple reasons.·
- Low cost: good ones are in the $250 range
- Little to no maintenance
- Target large muscle groups, i.e., quads and
- Compact and easy to move around your home
- Safer than riding outdoor
- No gym membership required-saves you money!
Due to the sheer length of time devoted to cardiovascular
exercise another recommendation I have is to perform while watching your
favorite TV programs.
I record shows specifically to watch while I exercise like
sports and comedy shows.
I actually look forward to watching my shows, which I
associate with riding my bike.
Rather than sit on the couch get on your bike and ride…!