Calorie and Energy Expenditure Information
Advice About Cardio Workouts
There are three basic aspects of cardio-training: intensity, frequency and duration.
Intensity of Cardio Exercise
The objective is to obtain a target heart rate between 60 percent and 85 percent of the maximum heart rate (to calculate MHR subtract your age from 220). Point is, in order to improve your cardiovascular system the heart must be made to work harder. You can vary the intensity level by introducing interval-training: eg. walk really fast for three minutes, then walk much more slowly for one minute. Interval training helps boost metabolism and offers useful recovery bouts.
Frequency of Cardio Training
To improve cardio fitness and to reduce body fat or improve body fat-percentage, you should do cardio exercise at least three days a week. The American College of Sports Medicine and the Centers for Disease Control (CDC) recommend that adults should accumulate 30 minutes of moderate-intensity physical activity on most days of the week. Those of you who are very unfit, out of shape and/or very overweight should allow a rest period of 24-36 hours between cardio-aerobic workouts to reduce injury and muscle/joint strain.
Duration of Cardio Training
For best fat-burning and cardiovascular effects, a good cardio exercise workout (excluding warm-up and cool-down) should last 20-60 minutes. To improve cardiovascular endurance, the American College of Sports Medicine and the Centers for Disease Control (CDC) recommend 20 to 60 minutes on three to five days per week. Anyone who is very unfit, out of shape and/or very overweight should exercise for no more than about 20 minutes. As you get fitter, you can gradually increase the duration of your cardio routine.
More Cardio Training Tips
- Wait 60-90 mins after a meal before you
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Energy Expenditure and Calorie-Burning