Cardio Training for Results

Maximizing your cardio routine to burn the most calories and see the most results!

July 29, 2011

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By Josh Davis

Did you know it takes 3500 calories to burn 1lb of fat! That is 500 calories a day in a week’s time. Don’t let that discourage you! You can do it through reduction in calorie intake and burn those calories off in exercising. Add muscle conditioning through strength training and you will also burn calories even when you are at rest!

One of the best calorie burning workouts is in cardiovascular training. Where do you start? Start by remembering the word FIT.

F=Frequency

For added results in the area of cardio, you must walk or jog 4x per week, 3x per week for beginning cardio participants.

I=Intensity

Work within your target heart rate zone. Begin by taking your age and subtracting it from 220 (an average birth heart rate). You will get your max heart rate. Now times (x) it by a percentage based on your fitness level and what your goals are.

T=Time

For both maintained fitness levels and added results your heart rate must be within your target training zone for an adequate amount of time. For maximum weight loss train longer than 17-22 minutes. You will enter into “fat burning” mode after about 22 minutes. What this time should be will vary from person to person. For general weight loss your time should range from 30-60 minutes along with proper warm-up and cool down. Use the following calculations to determine your target heart rate.

Beginning cardio workout:

Times your max heart rate by 50-60%
To lose weight: Times your max heart rate by 60-70%
To improve cardio capacity: Times your max heart rate by 70-80%
For competitive athletes/training for lactic acid build up in muscles: Times your max heart rate by 80-90%

Once you have started your cardio program, you must monitor your progression. Your body will eventually adapt to your program. If this happens, change it up for shocking purposes. Try cross training or changing over to another cardio exercise or simply by increasing level or mile per hour. You may need to do this just to stay in your target zone because your heart condition will improve (tougher to keep it in a target zone because your heart is in better shape).

Just remember, your program should not be boring. Try watching your favorite TV show while working out or turn on the stereo and walk/jog to the beat of several songs. Or find a friend to keep you accountable and end your run/walk at a convenient restaurant for coffee! Just have fun and keep it fresh!

About This Blog

We are professional trainers who use a common-sense approach to our training and nutrition. We want to educate you on the best exercises and methods to help your training be as productive as possible. Our nutrition approach is sound and sensible—no fad diets.

Peak Physique, Inc.
50 Holly Hill Lane, Greenwich
203-625-9595

Contributors

Dominic Novak
Photo by: Melani Lust

Dominic is President, owner and lead trainer of Peak Physique. He has been in the fitness industry, training clients, for over 25 years. He started Peak Physique, Inc. in 1993, which is currently the largest personal training center on the East Coast. He holds a Bachelor's of Science in Health Fitness from Springfield College. Dominic has trained athletes, celebrities and clients of all ages. His passion is guiding clients, helping them to reach their fitness goals with his steady persistence and tireless effort.

Justin Gaita
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Justin Gaita, a Certified Strength and Conditioning Specialist, is an avid fitness enthusiast who believes in overall health and wellness. He is a former rugby player who enjoys spending his time outdoors cycling as well as running and competing in triathlons and obstacle course races. He has successfully worked with clients of all ages and incorporates a motivational structure that works best for each individual.

Patrick McGovern
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Patrick is a life-long student whose passion is helping others attain optimal health and well-being. He holds a Bachelors degree in Health and Wellness from Buffalo State College as well as a Masters in Health Science at Long Island University. He is a Certified Personal Trainer with the American Council on Exercise, and is a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association. Pat is fantastic at program design and working with a diverse clientele.

Angela Schiz
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Angela is a registered Nutritionist with the American Dietetic Association, and has been in the field of Dietetics and Food Service for the past 20 years. She holds degrees in Dietetic Technology, Food Service Administration, Holistic Nutrition and holds a certification in Adult/Adolescent Weight Management. She also won the State University of New York Foods and Nutrition Award.

Josh Davis
Photo by: Melani Lust

Josh Davis,1 Year in the industry. Personal trainer at Peak Physique for 2.5 years. Bachelors of Science in Education from Wright State. Certification from National Personal Training Institute. Functional/Movement training and Special needs.