Good cardio workouts are important for increasing the metabolism and helping with weight loss. Can we do these exercises without killing ourselves? Absolutely! I’m going to show you how to get an intense cardio exercise with half the physical exertion.
It is important that you know the safe heart range for you to do your cardio exercises. The recommended rate is to not exceed 90% of your maximum heart rate. To establish your maximum rate you simply subtract your age from 220. You then multiply that number by the percentage you want to push yourself. Most of the experts agree that you should target your range between 75% and 85% of your heart rate.
Example:
Maximum Heart Rate: 220 – subtract your age (example 40) = 180 beats per minute
Workout at 85 percent: 180 x .85 = 153 beats/minute
Workout at 75 percent: 180 x .75 = 135 beats/minute
You will need a good heart monitor to gauge how much you will push yourself during our test. The test involves doing a workout using the interval workout system for cardio exercises. While performing the test we will use a 10 minute period for your workout. Before starting the test you need to warm up and then begin the exercise with a walk for 30 seconds. You then increase your speed to hit the upper range of your target heart rate as soon as you hit your upper target heart rate you immediately slow down to the walking speed.
Your heart rate will slowly reduce its speed while you monitor it. Once your heart rate slows down a little you will simply increase your speed to get your heart rate back into the intense range. By simply speeding up a little and then backing off you can keep your heart rate at the intense level. At the end of the 10 minutes you will find the amount of time your heart is pumping at your higher rate you have been slacking off and exerting only half the energy to obtain a good exercise session.
Incorporate this method into your cardio workouts and you will find that you can get a good cardio workout with half the effort. Hopefully, you will find this suggestion helpful in your journey to lose weight.
Visit our website at www.Geezer411.com for more exercise tips and information for better health. We have some videos, samples of workouts and a free report about “177 Ways to Burn Calories”.
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