CARDIOVASCULAR EXERCISE

Cardiovascular Exercise is any exercise that raises your heart rate to around 50-60% of its maximum. If you do this for 20 minutes it will exercise the heart. The heart, like any muscle, requires exercise to strengthen it. Always seek medical advice before starting a new exercise regime, especially if you haven’t done any for a while. A fit and healthy heart is an efficient pump for getting oxygen and nutrients to where they are needed and then removing the by-products quickly and efficiently. To work out what your maximum heart rate is, use the formula below then refer to the table to work out what your target should be.

Maximum heart rate = 220 beats per minute bpm minus your age in years. For example for a 40 year old the max heart rate would be 220-40=180 beats per minute.
Referring to the table below a 40 year old would need to get the heart beating to: 180/100 x 50 = 90 bpm to get to fat burning with a maximum 180/100 x 70 = 120 bpm
Therefore our 40 your old needs to get his heart rate to 90 to 120 beats per minute.

Below are some examples of target heart rates for each type of cardio-vascular exercise and its benefits.

Light Exercise: Healthy heart and maintain structural fitness – 50% – 60%
Weight Loss: Burn fat and calories – 60% – 70%
Aerobic Base: Increase stamina and endurance – 70% – 80%
Conditioning: Fitness conditioning, muscle building and athletic training – 80% – 90%
Elite Athlete: Athletic training and endurance – 90% – 100%

Cardiovascular exercise will also give you an immediate calorie burn if you get the pace right. You want to aim to get into the fat burning zone (aerobic) rather than burning sugars (anaerobic). Often if CV exercise is too vigorous it will have the opposite desired effect.

The first step in starting your new exercise regime is to choose the right one for you. Are there any forms of exercise you enjoyed as a child or is there something you stopped doing due to all those commitments that build up. You might as well find something you love doing so it becomes a habit quickly. I can think of nothing worse than the misery caused by forcing yourself to do something you detest.

Types of Cardiovascular Exercises

There are many cardiovascular exercises you can do to help lose weight. Here are a few simple ones.

Walking

Probably one of the most effective forms of exercise. Over one hundred calories burned per mile at a brisk pace. Always remember the 20-minute rule; After 20 minutes of continuous mild exercise like walking the body will start to burn off fat stores. If it’s been a while since you have done any exercise, always build up slowly at first. Let your body be your guide – if it hurts, it’s your body’s way of telling you to stop.

Running

Once you start getting fitter with the walking, your pace will build up and so will your distances. You might wish to fit some jogging into the middle part of your walk. Always remember that you want to keep your heart rate around 70% and no more than 80%.

Lifestyle

As you get fitter and fitter, start to look at your lifestyle and what changes you could make to increase your exercise. Remember it doesn’t need to be an exercise session. Oh and some of them are better for the environment.

Walk to the shops instead of driving.If you have to drive to the shop, always park the furthest point away from where you need to get to.
Take the stairs, not the lift – this is a terrific form of exercise.
Could you stand up in the office more?
Walk the kids to school – they will love it. Honestly.

RESISTANCE TRAINING

Resistance training, like some simple weight training, with the objective of increasing your strength may benefit you in terms of your overall fitness and physical integrity. It will also help you to lose fat. Any form of exercise gives your muscles some form of resistance training. If you suddenly start waking and running, you will not only burn fat, but you will build up muscle mass as a result of resistance. This is why sometimes your weight loss might plateau – muscle weighs more that fat. Persevere, though, because you are still losing fat – which is the goal.

Metabolic Rates

At this point let’s talk about metabolic rates. There are two metabolic rates, your resting metabolic rate RMR and active metabolic rate AMR.
Resting metabolism or burn fat whilst you sleep. This is one of the wonders of the human body – when you exercise or pull weights you will be increasing your resting metabolism. This means you will burn fat, when you are resting. It takes more energy to keep muscles going so the more muscles you have the more energy they take – energy in the form of fat. What’s more, research has shown the effects are long lasting – up to two weeks. This is great news. It means that if you suddenly stop exercising for two weeks when you go on holiday for instance, you won’’t lose the benefit. Be sure to get back on track when you return though.

THE NEXT STEPS

I hope you are feeling really motivated to lose fat and get in shape now. I’ve shown you the failsafe way to lose fat and lose if forever. So if you are motivated, what are your next steps? Continue reading “32. The Next Steps in Your Weight Loss”

Support

The final tenet of successful fat loss is your support structure. Who do you trust to tell them what your journey is so they encourage you and support you? Be careful who you tell. Some people may dissuade you and even tempt you away from your goal. Other well-meaning types may say you don’t need to lose weight and that you look great as you are. Just remember your motives for doing this are not short-term looks but long-term health. Only tell people who will be positive and supporting. If in doubt don’t tell people, they will notice eventually and be complimentary.

a. Fat loss buddy
b. Coach

FAT LOSS BUDDY

It might be useful to find someone who will join you on your journey, someone you can share your experiences with.
This gives you accountability. A wonderful thing about people is we don’t like to let people down, so why not use this to motivate you. If you and your buddy have agreed to meet for an evening walk and it’s lashing down with rain, you are more likely to turn up than if you had no buddy. If you do it alone, no one will know if you miss one session, apart from you that is.

COACH

Every successful athlete has a coach and quite a lot of other successful people do as well, such as actors, singers, business people. The reason they are successful can be down to good coaching. Coaches can support you and give you practical advice. They can be the person to get you motivated or be the shoulder to cry on. Having a fat loss coach will give you all of this, from someone who has been there and done it. What better than being coached to lose fat by someone who has actually done it themselves. I you think you might benefit from this, contact me, I’m here to help.

Forming New Habits

The key to effortless and permanent fat loss is learning to form new habits. Where the weight loss industry falls down is that it focuses on the specific habits, without showing you how to form the habits. Continue reading “12. Forming New Habits”