To maximize the effectiveness of cardiovascular exercise, alternate periods of intense exercise and recovery. This does not mean to take it easy, but simply reduce the intensity. When working at intervals, time passes faster. This type of training is fun and motivates us to train hard during the sessions. There is evidence that more training is intense, the more calories will be burnt, bringing quick results. It is also shown that when working at intervals, we spend more calories from fat when few hours near the end of training.
Here’s how to cut the 30-minute session (minimum) cardio: a minute with an intensity of 75% to 80% of cardiovascular capacity, recovery of two minutes at 50% capacity. Repeat this 10times. If it’s too easy, reduces recovery time to one minute and repeat 15 times.
The intensity of effort is calculated according to the heartbeat. Simply, subtract your age from 220 and multiply it by the percentage. For example, for a person aged 40, his heart beats to 144 beats per minute when the intensity is 80% (220 – 40 x 80%).
Building on the Cardiovascular Including the Arms
We often think that the racing is the most effective cardiovascular activity. True, but it is not accessible to everyone. The objective is to choose the training device that motivates us the most. Those that mimic the movements of skiing or rowing are great because they also seek the arms, increasing caloric expenditure.
You can also attend sessions of spinning, cycling locally practiced in groups, following the principle of interval training. If you wish to practice your cardio outside, Nordic walking proves a good option as it is practiced with walking sticks, and working up.
Target Major Muscle Groups
Besides the typical cardiovascular exercises where we are rapidly losing calories, one must not forget the strength exercises that keep up our metabolic rate. A “two for one”. While toning your body, energy expenditure will be multiplied. To improve muscles faster prefer exercises that seek large groups Muscle areas.
Five Featured Effective Exercises
Make one to three sets of 10-15 repetitions for each exercise. Keeping a good pace helps to work at the cardiovascular system.
1. The slot. Alternating left and right, move the foot far forward and bend knees, keeping your back straight. To increase the intensity, take a dumbbell in each hand.
2. The squat. Open your feet to the hip width, body at right angles, to imitate the sitting position, making sure that your knees never go beyond the toes. The goal is really to act as if they were going to sit. To increase intensity, add a dumbbell in each hand.
3. The seated rower. Use the device while seated. This is done by drawing your body forward while keeping your trunk straight.
4. The developed seated. This exercise helps strengthen the pectorals, triceps and front shoulders. In supine position, raise dumbbells above the chest.
5. Sit-ups. There are over 1,000 ways to work the abdominal muscles. We advise you to do three different types per session and change every two or three weeks. They all will pay well. One can vary the ground and also work with the ball. The exercises for the abdominals can be done daily, but it is better to give it a 48 hours of rest to other muscle groups, unless it is in excellent shape.
The importance of stretching
Finally, each exercise session should conclude by 10 minutes of stretching, they are too often overlooked by people looking to lose weight, because stretching does not represent a large energy expenditure. They can, however, relax the muscles after work and prevent muscle imbalances. A must for anyone who wants to obtain an overall improvement in his physical condition.
Assess Your Physical Condition
To know our specific needs, you can pay for an assessment of your physical condition for about $120. These tests, offered in most sports centers, easily and accurately guide us on our physical abilities. It will be easier to target the type of exercise and intensity needed to meet your objectives efficiently.