Top 3 Cardio Workouts
Okay, so last time I went over ACSM and AHA's exercise recommendations. The reality is that 20-30 minutes of cardiovascular activity at a pace easy enough to read a magazine may not be the most efficient use of one's time. So, if you have time for only a few workouts per week we better make the best of them, right?
Here are the Top 3 Cardio Workouts!! Remember also include a proper warm-up and cool-down and check with your doctor before beginning a new fitness program.
1. Long, slow, distance (LSD) Workouts
These workouts are great for burning fat. The longer the workout session the longer the caloric afterburn. I recommend performing this activity for 60-75 minutes. You can run, walk, use the elliptical it does not matter. The key here is to continue steady state activity for an extended period of time at a moderate intensity between 65-70% of your max heart rate.
2. Tempo Workouts
These workouts give you the greatest fat burning results. You will also burn many calories quickly. To perform this type of workout you again can use any mode of activity you choose. You will work just below your lactate threshold. So if you are new to exercise this is roughly 75% or your max heart rate and if you are aerobically fit then you would work between 80-85% of your max heart rate. The intensity here is much greater then on your LSD workouts and therefore need not be as long. 15-20 minutes of high intensity, "comfortably hard", is all you need.
3. Interval Training
These workouts will burn a ton of calories and will provide a great caloric afterburn as well. Interval training is simply alternating high intensity bouts with low intensity bouts of exercise. An example of this would be sprint for 30 seconds at 95% of your max heart rate and then walk for 90 seconds. You can vary the length of the work/recovery intervals as you choose. For short work intervals your recovery should be roughly 3x as long as the work segment. For longer work intervals say 2-4 minutes the recovery should be equal to or slightly less then the work interval. Perform 15-20 minutes worth of this type of training.
There you have 3 great cardio options. Let me know if you need help or more ideas as to how to fit these workouts into your busy schedule.
Get outside and enjoy the rest of the summer!!!
Amy
Here are the Top 3 Cardio Workouts!! Remember also include a proper warm-up and cool-down and check with your doctor before beginning a new fitness program.
1. Long, slow, distance (LSD) Workouts
These workouts are great for burning fat. The longer the workout session the longer the caloric afterburn. I recommend performing this activity for 60-75 minutes. You can run, walk, use the elliptical it does not matter. The key here is to continue steady state activity for an extended period of time at a moderate intensity between 65-70% of your max heart rate.
2. Tempo Workouts
These workouts give you the greatest fat burning results. You will also burn many calories quickly. To perform this type of workout you again can use any mode of activity you choose. You will work just below your lactate threshold. So if you are new to exercise this is roughly 75% or your max heart rate and if you are aerobically fit then you would work between 80-85% of your max heart rate. The intensity here is much greater then on your LSD workouts and therefore need not be as long. 15-20 minutes of high intensity, "comfortably hard", is all you need.
3. Interval Training
These workouts will burn a ton of calories and will provide a great caloric afterburn as well. Interval training is simply alternating high intensity bouts with low intensity bouts of exercise. An example of this would be sprint for 30 seconds at 95% of your max heart rate and then walk for 90 seconds. You can vary the length of the work/recovery intervals as you choose. For short work intervals your recovery should be roughly 3x as long as the work segment. For longer work intervals say 2-4 minutes the recovery should be equal to or slightly less then the work interval. Perform 15-20 minutes worth of this type of training.
There you have 3 great cardio options. Let me know if you need help or more ideas as to how to fit these workouts into your busy schedule.
Get outside and enjoy the rest of the summer!!!
Amy
Hi Amy,
Its Dad I will try to get in better shape. I have cut down on soda drinking. I need to do more walking. Looking foreword to seeing you this weekend! Hope your Mom don't get mad. The web site looks really good I'm so very proud of and person you have became. Can't wait to spoil your kid and send him or her home. All my LOVE Dad!
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