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Cardiovascular 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 possible.

2) Fat burning enzymes:

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 and lean.

Here are the guidelines for the most effective way to perform cardiovascular exercise:

1st: 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 minute.

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 session.

2nd: Stay in your target range for 30-60 minutes 3-6 days/week

3rd: Good ways to get your heart rate up are:

  • Spinning bikes
  • Walking
  • 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 hamstrings
  • 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…!