I was working with an exercise partner
the other day and they expressed how tired they were of running at
full speed and pushing themselves so hard, but not seeing any
results. I asked them what kind of cardio they were doing and for what results, and they
said that they would run about 7 minute miles for about 20 minutes and that they weren't loosing weight.
I told them that was a great cardiovascular workout. Then I also added, that was not a good fat burning workout. They didn't
understand why when they left totally drained and out of breath that
they didn't loose weight.
Cardio for Cardiovascular benefit:
You heart needs a lot of pushing to get it going. Simple walking or slow cycling is just not going to do it.
And a short sprint for less than a couple of minutes wont even do
you justice. Its going to take getting it up to your target heart
rate and keeping it there for a certain period of time. How to
calculate those numbers are beyond the scope of this article, so we
will just stick to generalities for now. Just to give you an idea
though, if you want to work your heart and lungs, get a good run going
for more than 20 minutes and you will start to make a really good
dent in things.
Cardio for weight loss.
I think I am now touching on a topic
that you are more interested in hearing about. A lot of people get
on the bike or treadmill and run at full speed for about ten minutes
and think that they have just burned a thousand calories and dropped
ten pounds. What they probably did was burn about 100 calories and
lost a little water weight that they will soon gain back once their
body soaks up the water they intake after they are done exercising.
What really get calories burned is slow and continuous exercising for
long duration of time.
It takes 3,500 calories to equal a
pound of fat burned. Give or take a few calories. The key to your
work out routine is to burn as many calories above your normal
consumption in order to start depleting the weight that is stored in
your body. Now it is difficult to sustain a strenuous workout for a
long period of time so it might not be as beneficial for weight loss
to burn yourself out with some wind splints when some intense walking
would be more appropriate. Plus pounding on the treadmill doesn't do
wonders for the knees either.
Keep the pace brisk but try to sustain
your pace for about an hour and you should start to see a higher
accumulation of calories burned over time. The goal is numbers and
that's the fight that you have to win.
Just remember the hair and the
tortoise.
Rabbits are fluffy and turtles are rock
hard....
I don't know, but it sounded good when i was thinking it.
LIQID
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Did not kjnow that!
Written by mattgaines021586 on 2005-08-06 20:09:12
Thanks for that advice. usually I just would run for 5 to 10 minutes and would just feel exausted afterward, without getting any real results. | good advice
Written by pennymassey on 2005-09-01 15:04:22
I agree with you. I fight this fight with friends and clients everyday sometimes.
Thansk for sharing that info. |
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