Maximizing your cardio workouts

Many people have approached me and asked why they are not losing weight, when they're always using cardio machines. It's not just about using a cardio machine (elliptical, treadmill, stair master, etc), but rather how intense you use the machine. I see many people using the machines and barely put any effort into it. I also hear some people say, "I don't sweat at all". Bottom line, if you're not sweating, your not working hard enough. The reason why the body sweats is due to the increase in body temperature. It acts as a cooling mechanism, so you don't overheat. If you're are working hard and still not sweating, you're dehydrated and the body is saving that water, which is not a good thing.

To maximize you're time and efficiency in your cardio workouts, you need to regularly check your heart rate. If you keep your rate at a certain number for a certain amount of time, you can shed fat and increase your cardiovascular fitness. In other words, you get FIT! So, in order to know what rate number is right for you, you need to find your maximum heart rate. To do this, take your age and subtract it by 220, and that would be your max heart rate.

Now, if you are looking to shed that excess fat, your heart rate should be about 55-65% of your maximum rate. If you want to increase your cardiovascular fitness, it should be about 80-85% of your max rate. I can tell you why the percentages are different, but I'll be here all day and my fingers would fall off from typing all day (lol). Anyway, you would have to keep your heart rate at that range for at least 20 minutes, and that does not include 5-10 minutes each of warm-up and cool-down. I personally recommend 30 minutes. When your on the machine, check every 5-10 minutes, that way you can keep the rate constant. Let do an example.

A 30 year old female is going to have a maximum heart rate of 190 beats per minute(bpm). If she is looking to shed fat, her heart rate should be in the range of 105-124 bpm. If she's looking to increase her cardiovascular fitness, it should range from 152-162 bpm. Again this should last for at least 20 minutes. As it gets easier to do, increase the time and/or intensity. You will also know you're getting fitter because all of a sudden, you're at the same pace, but your heart rate is not as high as it used to be. That means your heart is getting stronger, which is a huge plus.

These numbers are just an estimation. This is based on the average person. If you're an endurance athlete, your maximum heart rate is much different than the typical formula method. Now, you can check your heart rate by placing two fingers on your neck, next to the windpipe, or on your wrist along the thumb side. Many people use a heart monitor, which also works.

I hope this helps and remember to KEEP MOVING!

The Effects of Circuit Training

Circuit Training is one of the most effective ways to gain strength, while increasing cardiovascular fitness. Not to mention burning LOTS of calories, more calories than your traditional weight training workout. The key to the workout is moderately low resistance and high repetition exercises, over a given period of time. A group of exercises (called stations) is normally created and each station is performed immediately after the previous exercise. For example, you can make 3 stations (ex: chest press, lunges, biceps curls) and perform them right after the other, with no rest except from moving from one station to the next. After the 3 stations are done, you take an extended rest period (around 5 minutes), then perform a different set of stations.

Now, depending on your conditioning level, you can set many stations in a row. In my opinion, setting up 8 stations can give you a total body workout, and that would be considered a circuit. If your creative, you can create countless stations and apply different levels of difficulty, but that's another story. When I set up a circuit regimen for my clients or myself, I will create a couple of circuits. All circuits will involve the total body, but each one has a different set of exercises. Each exercise is timed, any where from 30 seconds to 2 minutes, depending on your conditioning level. Below, I will write two circuits of 6 stations. If your a beginner, start with 3 stations (30 seconds each) as a circuit, and perform 4-6 circuits. Make sure each circuit is a different set of exercises and take at least 5 minutes rest per circuit. Enjoy!

Circuit #1

Barbell Chest Press
Lunges
Tricep Pulldown
Knee Extensions
Barbell Biceps Curls
Hamstring Curls


Circuit #2

Lat Pull-downs
Squats
Decline Bench Sit-ups
Cable Chest Fly
Step-ups
Dumbbell Shoulder Press