Cardio Workout Plan

cardio workout planHaving a Cardio Workout Plan is one of the best ways to burn fat. The aim of them is to encourage the body to release glucose and fat and turn these elements into energy. A cardio workout, also known as aerobic exercise, is generally low impact, high intensity. It is recommended that your heart rate be between 60% and 80% of maximum. This will give you the ultimate benefit and be optimal for burning off fat. You can monitor you heart rate using a specialised watch. Click here for a comparison guide.

Cardio Workouts at Home

You do not need a Gym to participate in a good workout plan. You can use things like skipping ropes, play a game of basketball, go for a run and go swimming. Many of the normal day-to-day activities you do at home such as gardening, raking leaves, painting and playing with kids or grandkids are all good examples. Click here to see how many calories are burned by common household chores.

Cardio Workouts at the Gym

If you want to take your exercise further then joining a gym is a good investment for your heart health. It will give you more variety in your training, especially if you work with a personal fitness trainer. Together you can design a good comprehensive workout plan that will allow you to meet your goals.

Machines like the cross-trainer, the treadmill and the static bike will all give you a very good cardio workout, especially if you use the incline routine. You can incorporate High Intensity Training too, to really take it to the next level. Click here to find out more about an HIIT workout.

Cycling Cardio Workout Plan

Cycling can be done at home or at the gym on a static bike. Here is a sample workout you can easily do. It has four stages, which depend on your fitness level and your aim is to progress through them, increasing the intensity as the weeks pass. The full workout will take around an hour. Always start with a warm-up session of at least five minutes. This can be walking, or a light jog just to get your muscles moving and it will help to avoid injury and strains.

Stage 1 – Easy and Comfortable

Start pedaling at a steady pace, so your heart rate is around 50% of maximum.

Stage 2 – Challenging, but still comfortable

Increase the pace to around 60-80 rpm and continue this for 6-8 minutes. Your heart rate will now be 65% – 75% of maximum.

Stage 3 – Challenging, starting to get breathless

Slow down to a steady pace for around 3 minutes, then pedal hard again to at least 80rpm for 6 – 8 minutes. Your heart rate should reach between 75% and 85% of maximum.

Stage 4 – Breathless and feeling winded

Slow down to a steady pace for 3 minutes then pedal hard to between 80-100 rpm for at least 8 minutes. Your heart rate should reach 85% – 95% of maximum.

When all stages are complete slow down and cycle steadily for 5 minutes to allow your muscles to cool down. When you finish stretch out your legs, arms and back.

When you start this can all be done on the flat and it may be that for the first few times you only reach stage 2 or 3. This is fine your body and heart need time to adjust to what you are trying to do. The more you do this, the fitter you will become. As your fitness level increases you can introduce hills into the mix to make sure your cardio workout is at optimum and you are still achieving the desired results. Above all any exercise plan you decide to follow should be enjoyable and fun. This keeps you motivated and helps you reach your desired goals.

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