How to Lose Weight With Cardio
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But before we get into the world of cardiovascular exercise, I'd like to point out that getting on a treadmill or Stairmaster alone, is not the most efficient way to lose weight.
A well balanced diet, a weight lifting resistance program and proper rest should also be considered in addition to cardio training.
With that said, shedding weight can achieved using different types of cardio workouts.
The most common, and recommended by many doctors, is good old walking.
Walking for 30 to 45 minutes a day is a great way to help keep fat at bay and the blood flowing.
For those looking to maximize the fat burning process while preserving muscle, I believe two low intensity (LI) cardio protocols, performed at your target heart rate (which we'll get into a little later), will get the job done.
Low Intensity Cardio
| 1. |
LI Cardio performed upon waking on an empty stomach. After 8 hours of sleep, and no food in my system, this forces my body to burn fat as long as I remain in a low intensity zone.
If I work too hard, say by running, my body may turn
to my muscle tissue to use as fuel (since I have no food in my system), rather
than my body fat. When trying to lose weight my main concern is to drop
fat, not muscle. |
| 2. | LI
post-workout cardio, performed after a weight training session. After a vigorous weight lifting session my body has pretty much used up any fuel I've provided prior to weight training. I feel I can use this depleted state, similar to empty stomach cardio training, to my advantage. |
Treadmill, Elliptical Trainer or Stairmaster?
During your quest to learn how to lose weight with cardio, you might be wondering which piece of cardio fitness equipment is best to use.
In all honestly, I believe this is purely a personal preference.
I suggest going to the a gym and trying out the different cardio machines to find one that suits your taste. If you are a gym member, why not mix it up with a different exercise equipment each time.
Any form of low impact cardio training, performed within your target heart rate, will get the job done, in my opinion.
I've tried them all. I found that I prefer the treadmill for a.m. cardio and using an elliptical trainer for after a weight lifting session.
Through trial and error, I found that utilizing a treadmill first thing in the morning, with no food in my stomach, works best for me and my goals.
I have a treadmill at home and this saves me a trip to the gym in the morning. A quick cup of black coffee, flip on my favorite TV show and I'm off to the races, so to speak : )
Cardio Tip! Make sure you stay well hydrated during your cardio session and keep a bottle of water within easy reach.
On the days I have cardio scheduled along with
weight training, I usually complete my weight training schedule followed by a
low intensity
treadmill or elliptical training session.
How to Use Your Target Heart Rate to Burn Fat
Finding your target heart rate is not as difficult as some may think. When you want to learn how to lose weight with cardio, I believe the goal is to find the optimum number of beats per minute at which your heart works to enable you to burn fat.
As I indicated earlier, I believe a
low intensity
cardiovascular workout works best for me. I try to maintain a heart rate
of 125 to 130 beats per minute throughout a 30 to 45 minute session; this is
what I have found works best for me when trying to lose fat.
Since we are all different, you will have to find your own target rate. Try using this tool to find yours. You can then experiment with the lower and higher figures provided, to find what works best for you.
Keeping Track of Your Heart Rate
Here are a few ways the I have found useful to monitor my heart rate during cardiovascular exercise for my optimal fat burning zone:
| 1. |
Check your own pulse by placing the tips of your index and second fingers on
either side of your neck until you find your pulse. Monitor the beats
for 10 seconds and multiply by 6. This is your heart rate per minute.
Some may find this method a little distracting
to do during a cardio session. |
| 2. |
Wear a heart rate monitor during your cardio exercise. This helps to ensure that the work being performed is within the fat burning zone while not having to physically check your own heart rate.
Check out this
Reebok Strapless Heart Rate Monitor, 1-Monitor. I really like
that the fact that this HR monitor is strapless... which means no sweaty strap
to remove and clean! |
| 3. | Many
cardio fitness machines have a heart rate monitor built into the equipment's
handles. This will give you an approximate idea of heart rate while
you exercise. Although, I have found that these built-in monitors are
not as accurate as a personal HR monitor. |
| 4. | The talking test. While this method does not actually monitor your heart rate, it can be useful if no monitor is available. Basically, if you can hold a conversation with someone without becoming out of breath, then you are not exercising too vigorously. Some people swear this works for them, others do not. |
When your goal is to understand how to lose weight with cardio, all of the above information, in my opinion, is great to get you started.
But I would like to point something out that I believe is very important. Any cardio done is better than none. Take the dog for a walk, have a swim, go for a bike ride. Have some fun and cardio may not seem like a chore.
Goto HIIT Cardio Training >>
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