To get the most from your fitness program, you must commit to cardio with regularity. One of the keys to the fitness kingdom is your cardiovascular system and keeping it in top form. With anything, familiarity breeds contempt. You hate on familiarity and your body hates on familiarity. People reply often when asked about cardio exercise “well I walk”. That’s great of course, but my reply is always “your body knows how to walk”. Simply put it is not being challenged by walking as it already acquired that skill back when. It is familiar with walking. But what if you walked as if you were late to a meeting? I mean late, as like your gonna be the VERY last person to walk in to a crowded “all hands” meeting where every one goes silent and looks at you as you enter the meeting, with that “ I’m glad I am not YOU” look on their faces, jaws agape. Now there, you have something. A brisk walk can raise your heart rate enough to give it a cardio vascular benefit. Just walking is just that….JUST walking. Have you ever tried walking backwards? How about walking in sand? Give it a go and see what it tells your body. It’s all about change and shaking up your norms to get real gains.
Take your age and subtract it from 220. That result represents your maximum heart rate. The goal is to train such that your heart rate has a sustained period of time in the 65% to 85% range of that MHR number found by taking your age from 220. The lower end of that range; 65%, is more in tune with fat burning and the upper end; 85%, more for high end cardio endurance building. For an added boost use resistance training in combination with cardio. Weight lifting has its own cardiovascular benefits and the combination of the two is a powerful weapon. Using cardio for a warm up followed by a weight session then closed out with a full on cardio session can be most effective. During weight training your body will burn through most of its stored fuels and when you hit the cardio post weight training, it has to reach deeper in to your fat stores for energy.