Quote:
Originally Posted by JurisDictum
[You must be logged in to view images. Log in or Register.]
When your doing cardio you should keep in mind there is a Heart Rate (number dependent on age) that is telling you how hard to are working. Listen to you body -- but the HR is a good reference point if you are just being a bitch or if you are going psycho.
For early 30s
its like 140-160 is moderate to moderately high intensity exercise...you want about 30 mins of this. Look up what it is for you (its on the machines a lot of times) and try to obtain this HR range for at least 15-20 mins. It can be problematic to weight loss to do too much exercise in this zone though.
In addition you can do some time in the fat burn zone. I would say 15-25 mins. Fat burn zone is like 125-139 for early 30s and will burn calories. The intensity will be low enough for you to talk to someone if you wanted to -- or pay attention well to T.V. etc.
This way you can do a full hour -- get aerobic conditioning in and burn maximum calories -- without getting into that long distance conditioning stuff. I hear that can slow weight loss down a lot toward the end of you de-fatening.
so to recap:
5 mins warm up
5 mins fat burn
30 mins aerobic
20 mins fat burn
or something like that. You just modify the setting of the machine you are on. For example: I tend to go up in intensity for 2.5 mins, up again 2.5 mins, down for 2.5 mins, down for 2.5 mins, up... etc. And by up and down I mean mostly incline but also speed. This keeps heart rate up but prevents it from slowly overloading constant high settings.
Obviously if you are just getting started -- you don't burn yourself out trying to run an hour out of no where. Start with 30 mins -- or AT LEAST 20. Try to get the speed up to like 5.0 for most people. You can slowly increase everyday until you are working off way more fat than most around you. Unless you become a running addict you should probably not buy into the "take it easy" mantra. Just be age appropriate.
|
I think it's something like 80-90% of weight loss/workout regimens either fail or people revert back to their old weight (or even get worse.) The problem is people try to do too much at once. If you're fatty mcfat and you haven't ran a mile without walking since you were...never...then you're not going to be successful suddenly doing a strict hour routine of working out everyday and only subsisting on kale smoothies, at least in the long run. Start small, do it often, and be as positive as you can be. Just substituting 1 cocacola per day with a glass of water over 1 year, 140 calories *365 /3500 calories = 14.6 pounds in a year. Let's say you walk a mile a day too. 100 calorie (estimate) *365/3500 = another 10.4 pounds. Thats 25 pounds in a year doing very little.
If you're only slightly overweight, I'd still start pretty small but work up the changes little by little. It's more important to get in the habit of doing it everyday than trying to find the ideal workout. Successfully losing weight is the exception, not the rule.