The 5 Factors of Fat Loss
Part 2 of 5: Smart Cardio
Now that you know how to create some lean, sexy skeletal muscle, we need to burn some fat and tackle the smooth muscle: aka - the heart. And that calls for some cardiorespiratory exercise.
Cardiorespiratory exercise is a term that best describes the health and function of the heart, lungs and circulatory system. This system is considered the body’s transportation network for it functions by circulating blood throughout the body.
The goal of any cardio workout should be to get as many large muscles working as possible.
They not only need to work hard, but continuously, in order to burn the greatest amount of calories during and after exercise.
How much is too much? The Concept of “Smart Cardio”
The human body is a very adaptable machine. The more you do something (exercise-wise), the more efficient your body becomes at doing it. This causes you to burn fewer calories from your fat stores each time you exercise. This is the #1 reason for the concept of "smart cardio."
Because your body adapts so quickly, the only way cardio-lovers can provide the same calorie burn is to progressively increase the amount of time executing an exercise. This not only increases the amount of time you have to spend in the gym but also increases the odds that your body may start breaking down muscle instead of fat for fuel.
Additionally, the benefits are temporary. Aerobic activity (the way the bulk of the population does it) doesn't increase the amount of fat you burn after your workout like resistance training (up to 24 hours post-workout). Your metabolism returns to normal shortly after stepping off the treadmill (usually within 30 minutes).
Incorporating Smart Cardio will greatly enhance the rate at which your body burns calories. The most effective Cardio programs are design around the FITT Principles: Frequency, Intensity, Time and Type.
Frequency:
Frequency refers to the number of times Cardio is performed per week. No less than three days per week, with no more than two days rest between workouts is recommended. For the first six weeks, beginners should work out every other day. However, if you are extremely overweight and perform a weight-bearing type of cardio (jogging, aerobic dance, etc.), rest at least 36 to 48 hours between sessions to prevent injury.
Intensity:
Intensity is described as the speed and/or the workload (amount of resistance) of a workout. When beginning a new exercise program, it is important to determine the intensity level most appropriate and effective for you. It is equally important that you continually monitor the intensity level to ensure that you reach your fitness goals in the least amount of time.
There are many ways to effectively monitor exercise intensity. One common method is the talk test. The talk test means that at low to moderate intensity, you should be able to breathe comfortably and rhythmically throughout the entire workout. A good rule of thumb that’s pretty effective is: If you are doing your aerobic exercise and are too out of breath to carry on a conversation, the odds are that you are working too hard. You need to back off a little. If, on the other hand, you feel as though you could just belt out the Star Spangled Banner, you’re probably not working hard enough. As long as you keep these two boundaries in mind, you’ll probably be at the right intensity.
Another way to measure exercise intensity is with the use of a heart-rate monitor. A heart-rate monitor is considered the most accurate method of measuring pulse rate. If a heart rate monitor is unavailable, you can manually monitor heart rate by taking your pulse. Here's a simple method of taking your pulse:
1. Place your index and middle finger on the inside of your wrist (about one inch from the top of wrist, on the thumb side).
2. Locate the artery by feeling for a pulse with the index and middle fingers. Apply light pressure to feel the pulse. Do not apply excessive pressure. It may distort your results.
3. When measuring the pulse during exercise, count the number of beats in a six-second period and add a zero to that number. Example: Number of beats in six seconds = 17. Add a zero = 170. Pulse rate = 170
Time:
"Time" should really be referred to as "duration." But the acronym FIDT isn't as catchy as FITT. What we are talking about here is simply the length of time an exercise is performed, not including warm-up and cool-down. In order to gain Cardiorespiratory benefits, you may need to exercise for 20 to 30 minutes per session. It is important to remember that as you become more fit, both intensity and time can increase. But remember, more is not necessarily better.
Type:
"Type" refers to the activity used to create a stimulus. Before choosing an exercise, consider your goals, physical capacity, interests, available equipment and time constraints. Any activity that continuously uses larger muscle groups and is repetitive (rhythmic), in nature, is best. Here are some of the more commonly executed variations of cardio:
- Treadmill Walking (weight-bearing)
- Running (weight-bearing)
- Stationary Cycling (non-weight bearing)
- Elliptical Training (low-weight bearing)
- Jumping Rope (weight bearing)
NOTE: Before tackling any of these, it may be a good idea to check with a Fitness Professional to set you up with the right form and starting intensity.
In the end, you want to make sure that your cardio is strengthening your heart and lungs and improving your cardio-respiratory efficiency, which is going to help oxygenate and feed every cell of your body. And you also want to make sure you’re burning fat without sacrificing muscle tissue.
Next time up...Factor 3: Supportive Nutrition.
See you then!
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Cardio Tip: The number of calories you burn depends upon your weight, the activity you are doing and the intensity level you are exercising at. Any activity you perform can be done at a variety of intensity levels. If you exercise at a higher intensity level, you will be working harder, expending more energy, and burning more calories than someone who is not working quite so hard. Remember that one pound of body fat is equal to 3500 calories. In order to lose one pound of fat you must burn at least 3500 calories!