Not only is cardiovascular exercise efficient at strengthening the heart and increasing blood flow, but it is also a good way to burn fat for weight loss. The primary goal of any weight-loss endeavor is to focus on fat loss. Performing cardio activity at the right intensities enhances fat loss and, subsequently, weight loss. The frequency, intensity, time (duration) and type of cardio exercise are all essential components in the goal of losing weight.
Determine Exercise Intensity
Step 1
Determine your maximum heart rate (MHR) and your target heart rate (THR) to know what intensity level is appropriate for your workouts. Subtract your age from 220 to determine MHR (220 - Age = MHR). For the average healthy adult, recommended heart rate ranges are from 70 to 85 percent of your MHR.
Step 2
Follow this example to calculate your intensity levels. A 40-year-old man's MHR is 180 (220 - 40 = 180). To get his THR, multiply his MHR by the desired percentage (180 * 0.70 = 126 bpm). So 126 bpm should be the heart rate he aims for in his routine.
Step 3
Maximize your results by aiming for the upper limit of the range, 85 percent. Do this acutely by going directly from 70 to 85 percent, or progressively by increasing to 75, 80 and eventually 85 percent of MHR.
Steady-State Exercise and Interval Training
Step 1
Use the steady-state exercising method to enhance fat loss. Achieve a pace that is at or slightly above your target heart rate zone and maintain it for the duration of the routine. Lower-intensity activity burns primarily fat for fuel; however, it is only in small quantities. Keep your heart rate elevated above 60 to 70 percent of maximum output to increase the volume of fat utilized.
Step 2
Substitute interval training--bouts of high-intensity periods alternated with bouts of low-intensity activity--to challenge your body and increase fat utilization. Interval training keeps the rate of metabolism elevated for longer periods of time postworkout.
Step 3
Follow this example of interval training using a treadmill. Walk at 50 percent of MHR for 3 minutes. Increase to 60 percent for 2 minutes. At the 5-minute mark, increase intensity to 80 percent of MHR for 1 minute. Reduce speed to 50 percent, and repeat the process.
Step 4
Perform cardiovascular exercises at least 4 days of the week. Do cardio first thing in the morning to elevate your metabolic rate for increased fat-burning throughout the day. Aim for 20 minutes of continuous activity if you are a beginner. Otherwise, set goals for each bout of cardio to last between 30 to 45 minutes.
Tips and Warnings
- Increase the elevation on treadmills and ellipticals to increase the intensity of your workout.
- Seek medical clearance from a physician before beginning an exercise regimen.
References
- "NSCA's Essentials of Personal Training," Roger Earle and Thomas Baechle; 2004
- "101 Fat-Burning Workouts and Diet Strategies," Michael Berg; 2008
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