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.

Related Articles to Cardio Workout Plan

Photo Credit: jeremyhughes via Compfight cc

Enhanced by Zemanta

HIIT Workout

HIIT WorkoutWhat is An HIIT Workout?

Don't laugh, but High Intensity Interval Training (HIIT) was born from a method of training known as Fartlekking. This is a Swedish term that in English translates to 'speed play'. An HIIT workout  can be considered a more structured form of training based on the simpler principles of Fartlekking.

It was originally practised as a way for runners to train to 'push it to the limits' at the very last minute in a race. It has since been discovered that in a less aggressive form it can actually be a good way to burn calories, maintain a healthy heart rate and increase metabolism. It could also be practised anywhere at any time and it costs nothing.

HIIT Workout involves taking on the challenge to go flat out for a given time, then resting for a few minutes, then going flat out again. The repetition of going 'flat out, rest, flat out, rest' in sets makes this form of training as effective as it is. Practise makes perfect and the more you practise HIIT the stronger you become.

Being able to perform at your peak at any given time helps you to get through life at a pace that allows you to keep up with the demands placed on your body by your chosen lifestyle.  Think of those times when you've had to run after a bus, your dog or toddler, or to a meeting before it's too late. These are the times when our bodies take serious strain. Although you may make it to that meeting in time, you're feeling worn out before you even enter the office.

For these reasons and for more obvious ones like the fact that HIIT can increase your metabolism, maintain a healthy heart rate and burn calories fast. It has become a popular way to stay fit and healthy.

Of course you shouldn't just spring straight into this form of training. You'll need to have a certain level of fitness first, unless you want to experience a few painful side effects.

An average resting heartbeats between 60 and 100 times a minute, with between 70 and 80 beats per minute considered healthy. When an individual with a standard heart rate suddenly gives it their all their heart rate may go up to as fast as 140 beats per minute. If they're not used to this, you can well imagine how their heart would react to being so rudely awakened. It is best to monitor your heart rate while performing this exercise. Click here for a heart rate monitor watch comparison chart.

Sample High Intensity Interval Training Workout​

Lets take a look at a week-long program that will prepare you for HIIT. This you can do around the area you live or at the gym on a treadmill if it's raining outside. Always start out with a good warm-up session for ten to fifteen minutes before you start any sort of exercise. Make sure you are warm and feeling flexible before you begin your workout.

DAY ONE:

On day one, after stretching, start out with a two-minute walk. Then move into a simple five-minute jog at a pace you are comfortable with. Using your watch, after the fifth minute go on ahead at a faster pace for a full minute (a 'burst minute'), a pace you are still comfortable with. Don't push yourself too hard the first time.

After a 'burst' minute, slow down to a walk for two minutes again. After two minutes pick up the pace to a jog again for five minutes and then after the fifth minute, move on to the 'burst' minute, then back to the walk again.

Do this on the first day in a set of three, ending your set with a two-minute walk. Always stretch to warm down when you're done.

DAY TWO:
Begin by going through your warm-up routine. Start off with your slow two minute walk then move into the five minute jog, then after the fifth minute pick up the pace for the burst minute to almost twice the speed you were running at on day one. Practice this today in a set of three again, ending on the walk and stretch.

DAY THREE:
Today you will do the same as you have done on day one and two, but this time you will pick up the pace of the burst minute to almost maximum speed. Feel your breathing. If you start to feel light-headed you are probably pushing it too far too soon. Complete your set of three and then end on a walk and stretch.

DAY FOUR:
Today you will follow what you did on day three but your set will increase to four, still ending on a walk and stretch.

DAY FIVE:
Today will be the same as day four but you will increase the effort you put into your 'burst' minute. End on a walk and stretch.

DAY SIX:
Today you will complete a set of four, but you will push yourself further than you ever have before during your burst minute. This time you may very well feel a little light-headed. Once again don't over do it to a point where you feel like fainting or vomiting.

DAY SEVEN:
When training it's important to take a day of R n' R, rest and recovery. Use this day to go for a short walk instead, purely to keep your muscles supple.

This program will get you started. The week following this one will involve you increasing the time of your burst. You could increase it to say 80 seconds, instead of 60.

As you move on over time you can increase your burst by 20 seconds each time until you reach 3 minutes. Some athletes go as far as to exert themselves for as long as 10 minutes, but this won't be necessary if you're working with HIIT purely as a way to keep fit and healthy.

Finally, it's always good to keep some form of log or diary when you're in training. Use your log to jot down any experiences you have during a session. This will help you to monitor your training and it should show you when you're ready to give it your all.

I hope this has giving you a good insight into High Intensity Training. As always if you have not trained for a while it is a good idea to check with your medical professional before starting this type of training. You could also talk with a personal trainer at your Gym to workout a personalised program. The key with an HIIT workout is to go into it slowly, building up the intensity as you go over the weeks and months. This will keep you injury free and motivated, so you continue to get the most from this great fat burning training.

HIIT Workout Related articles

Photo Credit: jeremyhughes via Compfight cc

Enhanced by Zemanta

Powered by Yahoo! Answers

[close] Pinterest Bookmarklet