When people want to lose weight, they go straight for the treadmill to walk and burn calories. Doing cardio training has long been the featured workout routine for those that want to achieve weight loss. People do have it right that cardio will help you lose weight the problem lies with the fact that the aerobic workouts that most people do don’t seem to get the desired results. So lets look at what it takes to create a weight loss cardio workout.
The first thing that is important to understand is what is the goal of cardio to lose weight? Most people think that they just need to burn 3,500 calories and they will lose a pound of fat. The body doesn’t quite work this way; if it did then every walker on a treadmill would be as thin as possible. What is important to understand is that the goal of cardio workouts is to increase the amount of calories your metabolism burns on a daily basis. You will burn more calories of fat with a faster metabolism than you ever can with any cardio training session.
To raise your metabolism with cardio exercise it is the rate at which you burn calories not the total amount that counts. The reason walkers never seem to lose weight is that they are never increasing the rate at which they burn calories. The more calories you burn total the more calories you need to eat. By going faster at your own level you challenge your metabolism to improve and thus you burn more energy 24 hrs a day and weight comes off.
So how do we raise our metabolism with cardiovascular workouts?
Heart rate monitor training is the most effective way to raise your metabolism and burn more fat. Using a heart rate monitor allows for every workout to train in the proper hr zone, for optimal results. A heart rate monitor is the most important piece of fitness equipment you can have.
Once you have your heart rate monitor you have to train in the right zones. The fat burning zone you see on the treadmill is actually information taken out of context and was never meant to be used for cardio training workouts. Your heart rate zones are created from understanding what your anaerobic threshold is.
Your anaerobic threshold is the highest rate of energy that your aerobic metabolism can produce energy before you anaerobic metabolism has to start producing energy to keep up with the demand. In relative terms it is the highest heart rate that you can sustain for 10-20 min. without it going up to keep going. Live Lean Today’s fitness plans create a personalized heart rate profile for each member. This allows for your personal trainer to put you in the best position to achieve your results with every workout.
The most effective weight loss cardio workout is an interval training session. Intervals are shot durations of high intensity followed by short durations of low intensity. Your Live Personal Trainer will personalize what is the right duration of high / low intensity for you based on your goals and fitness level. Though intervals are the most efficient is supporting your fat loss, it should only be performed once a week. With a heart rate monitor you can make sure that you are in the right high intensity zone for you.
Two other key workouts for weight loss are a long and steady day and a threshold day. The long and steady day is exactly that, slow and long. A heart rate is so important is that most people either go too slow or too fast for this workout and they miss the goal. Long day cardio workouts train your body to efficiently burn fat as energy. When we go to fast we prevent our bodies from developing a most efficient fat burning machine. Threshold workouts are designed to train right at your anaerobic threshold mentioned earlier in the article. Other wise known as a medium intensity day, a threshold workout trains your aerobic metabolism at its max to force it to burn more energy and thus create a faster metabolism.
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