Why Your Cardio Program
May Not Work
Time and time again I see people spending
way too much time on the treadmill. Have you ever wondered why doing cardio makes you bored out of your mind? It’s because your cardio is boring! Hello! And once more, I know people that have left the boring feeling and went straight to becoming frustrated. Why? Because they are not getting the results they want. But there is hope. There
is a light at the end of the tunnel and you can start getting
the results you want out of your cardio sessions by following
just a few steps!
1) The best way to make your cardio more
worth while is to do some resistance training first. Weights
increase your body temperature and metabolism just like aerobic
activity does, most times for much longer. After
you body has gone through a brisk resistance session for only
20 minutes or so, your body has effectively burned most of its
sugar stores; which means you will be burning 10-15% more fat
once you hit the tread.
2) Step number two goes into HOW to do your
cardio. I don’t care if it is on a treadmill, stair
climber, or a bike, you must interval train. Why stay at
the same pace for 40 minutes? It is boring, stale, and ineffective. Learn
how to interval train based off your heart rate and get that fat
off.
3) What is this heart rate training you speak
off? Well
the short and sweet is to find your resting heart rate; mine is
60. Then
follow this simple equation. 220-Age-Resting Heart Rate =
X. X x 75% = Y. Y + Resting Heart Rate = Target. So
let’s use my vitals to get a number. 220 - 26 = 194. 194 – 60
= 134. 134 x 75% = 100. 100 + 60 = 160 beats per minute. This
is my target. Now that you have your target, you need to make
your range. 20 beats up and 20 beats down. My
range is 140 to 180.
4) Don’t worry if these numbers look high,
it is based off your heart rate, and so if you are not in the best
shape the program will be much easier! Don’t forget
every once in a while to change your numbers as you get into better
shape! Now this is how easy it is. Get on your cardio
equipment and warm up! Now jack up the incline, resistance
or speed until you are at your top range. The second you reach
this number, make it easier until you reach your bottom range. The
second you hit your bottom range, jack it back up until you hit
your top…and
so on.
5) Your session should last a challenging and exciting 20 minutes
or so. You will burn more fat than you know what to do
with and you saved time by not lollygagging around! Do
this 3 times a week and you will get more results in your first
month than you have in your last year of standard training! SO
GET YOUR HEART RATE MONITOR AND GET TO WORK!
Stay Strong,
Joshua Wehrmann
Josh has a Masters
Degree in Exercise Science from Kaplan University, as well as training
certifications from the National Personal Training Institute, and
the American Council on Exercise. Josh has logged over 10,000
hours of training in the northern Virginia Area.
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