If you go to a gym, choose a training form that fits your needs and goals. Basically there are two forms: cardio fitness and strength training. If your goal is to lose weight, then cardio is the best choice. How are you doing the best?
In most gyms there are plenty of devices that allow you to compose a program that fits your goals. In strength training you do short-term exercises that mainly improve your muscle strength. The action is heavier than at cardio. With cardiofitness you do a light exercise for a long time and you train your stamina with it.
But you train with cardio not only your stamina, but you also burn fat and therefore fall off. The devices you can use to do cardio fitness include: bike, cross-trainer, rowing device, step and treadmill.
The key to fat burning is the heart rate you train. If you hold a heart rate between 55% and 75% of your maximum heart rate, your body burns the most fat. If you increase your heart rate, you burn sugars and not fat because your body then ask for a fast fuel. And sugars deliver faster energy than fat. Therefore, if you lose weight, the intensity does not have to be so high.
What is your maximum heart rate now ?
There are methods to determine your maximum heart rate very accurately. A sports doctor can help you with that. But you can also make a simple calculation, which also allows you to set a starting point to match your training:
220 - age = maximum heart rate
So take this number 55% and 75% and you have the limits to stay between.
Calculation example for someone of 40 years:
220 - 40 = 180
55% of 180 = 99
75% of 180 = 135
Your fat burning zone is therefore between 99 and 135 beats per minute.
Therefore, in the case of cardiofitness, it is advisable to work with a heart rate monitor. Even if you go jogging or cycling (outside a gym), you can of course keep this heart rate calculation.
Yield
If you want to get the most out of a cardiovascular training, exercise 3 or 4 times a week for about 30 minutes and possibly increase to 5 or 6 times a week 45 minutes to an hour.
Food after the training
During the cardio gym, it is wise to drink regularly to prevent dehydration (drying out). If you want to lose weight, you should not eat plenty of food after eating the cardiofitness, but you can not eat it easily. Visit
lose38lbs.com for useful guides and exercises.
