Cardio

Cardio

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  1.         To get your body into shape and strenghten your heart it is important to do cardio, for losing weight it is said that it is eighty percent diet and twenty percent exercise. Most of that twenty percent of exercise is cardio, it is the most effective form of exercise for losing weight.  Cardio is one of the best things you can do for the body, there are plenty of choices to do cardio and no particular one is right or wrong.  The best thing you can do is something you like, this way if you enjoy it you will stick to it longer and push yourself harder.  It is not only for weight loss, it makes your heart stronger, it improves your breathing capacity, and it improves your mood and overall looks. Some other benefits of cardio are improved mental concentration, to live longer, and to help with muscle gains.

     Cardio has developed a bad rep for burning muscle, this happened by people going on crash diets while doing cardio. If the body does not have the fuel it needs it will burn muscle to survive, here are two examples where muscle will be burned because of food.

    #1 Body fat is the bodies gas tank, If your body fat percentage is already low and you do not eat enough to fuel the body it will burn muscle.

       #2 The human body needs 22 amino acids to build and maintain muscle, these are essential and are found in protein. These crash diets cause the body to lack these proteins and the body feeds off of the muscle already there.

    The most important thing to do during your cardio is to get your heart rate into your target heart rate zone, there are formulas to figure out your max heart rate to calculate the target heart rate. Here is a basic chart that gives you an idea of how it works. 

                                                                               

    Age

    Target HR Zone 50–85 %

    Avg Max Heart Rate 100 %

    20 years  100–170 beats per minute   200 beats per minute

    25 years  98–166 beats per minute   195 beats per minute

    30 years  95–162 beats per minute   190 beats per minute

    35 years  93–157 beats per minute   185 beats per minute

    40 years  90–153 beats per minute   180 beats per minute

    45 years  88–149 beats per minute   175 beats per minute

    50 years  85–145 beats per minute   170 beats per minute

    55 years  83–140 beats per minute   165 beats per minute

    60 years  80–136 beats per minute   160 beats per minute

    65 years  78–132 beats per minute   155 beats per minute

    70 years  75–128 beats per minute   150 beats per minute

     

     Cardio also has and afterburner effect on the body in a way, after you finish your workout the body will burn more calories then normal for up to twenty four hours.

     

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