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Getting what you want out of Cardio
by Joseph Harris of : www.cheapbodybuildingsuplements.com/
For more information about Joseph Harris & CheapBodybuildingSupplements.com please click on the above banner.
Getting what you want our of Cardio.
Fat Loss, better cardiovascular health or even improved strength.
Finding your MPHR or Maximum Predicted Heart Rate is simple and will give you an intensity guideline to follow.
1. Subtract your age from 220
2. Establish you desired intensity low is around 60% and high is around 85%
3. Multiply the amount from step one with .6 for 60% or .85 for 85%
4. Now you will have an approximate goal of where to keep your heart rate in accordance with your objective.
Cardio for fat burning
For strictly fat burning purposes a mild intensity will be most beneficial for some one looking to just get the fat off, approximately 60% of your MPHR (slightly elevated heart rate, light perspiration, minimal effort), will cause the body to tap into stored fat thus causing about 50% of the calories expended to be from fat, the other half being from carbohydrates. The duration of fat burning cardio should be at least 45 minutes, although 60 to 80 minutes is optimal. Such duration is recommended because the human body increases the percentage of calories drawn from fat about 15-20% after 40 min of cardio due to the fact that fat contains more than twice the energy per gram as carbohydrates. A long duration of cardio at a low intensity forces the body to use fat as a main source of energy because fat provides a slower, sustained release of calories while carbohydrates provide the body with a quick burst of energy that can be increased or decrease by the body very easily. The 15-20% increase at about 40 minutes of cardio is an attempt by the body to conserve carbohydrates forcing the body to draw its energy from its most abundant caloric storage; fat.
Improving your cardiovascular condition
If your goal is to improve your cardiovascular condition a higher intensity will be required, about 85% MPHR (rapid heart rate, moderate to heavy perspiration, a fair amount of effort). This will lower the percentage of fat calories burned and raise the percentage of calories from carbohydrates that are used, about 40%-60% respectively, because the immediate demand for energy is greater. An athlete training to improve his cardiovascular condition to a competitive level will require a MPHR of 85% to 95% changing the fat to carbohydrate ratio to about 25-75%, respectively. A 20-30 minute session, five days a week with a MPHR of 85%-95% is usually sufficient to improve the performance of a competitive athlete. Cardiovascular is crucial to the training regimen of any competitive athlete as it increases oxygen uptake in muscle tissue increasing performance, as well as increasing the rate in which the body is able to remove lactic acid from the muscle thus increasing the muscles ability to recover. It has also been shown that 20-30 minutes of fairly intense cardio, 4 or 5 times a week can increase a male's ability to store muscle glycogen to twice that of an untrained male.
It is important to keep in mind that the intensities and durations mentioned should be worked up to over a period of weeks or even months. Hydration is also a must, if you don't have a water jug get one, a few trips to the water fountain will not cut it. Nutrition also plays a large roll in ability to perform, if you are partaking in any kind of diet where carbohydrates are not the majority of your caloric intake or a diet with extreme caloric restrictions you may be unable to complete and/or unable to recover properly from a physically taxing cardio session, if you are on a restricted diet use caution.
Click on the below hyperlinks for CheapBodybuildingSupplements.com recommended fat burners:
AST Dymetadrine Extreme EF
Biotest Hot Rox
Isatori Lean System 7
Nutrex Lipo-6 EF
VPX Sports Meltdown Z-14
VPX Sports Redline
* Article by Joseph Harris of : http://www.cheapbodybuildingsupplements.com/.
* Back to This Issue's Frontpage
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