The actual amount of cardiovascular training that one person needs is really going to depend on the individual.  Although there are tremendous benefits from being on a cardiovascular training program, I don’t agree that everyone “needs” it.  There are a handful of people out there that have really amazing genetics and would not ever “need” to follow a cardiovascular training program. However, I wouldn’t bank on that being you…sorry  There are far too many positive benefits of following a cardiovascular training program to not do it. Even if you were one of those special people that were genetically gifted, you would still gain long term benefits from a Cardiovascular training program. Wouldn’t you agree that if you could add a few more years to your life that it would be worth doing even 20 minutes of cardio a few times a week? For me yes, but only you know what’s important to you. 

 One of the most important benefits of following a cardiovascular training program is that it builds a strong healthy heart.  Some experts say that the heart is the most important muscle in the body. I guess that’s the opinion of some and while I can’t speak for what’s important to you, I will have to agree with them on this one. Some other benefits include burning calories, burning fat and strengthening the lungs just to name a few. As far as the amount that one individual needs, it’s really going to depend on there current health conditions, what there goals are and how quickly they wanted to achieve them.  For a beginner it is wise to start off slowly, even just adding a brisk 20 walk in to your daily routine a few times a week. As you become more comfortable with it, you should gradually increase your program until you are doing at least 30-40 minutes of moderate intensity 3 to 4 times per week. This an optimal amount for general health purposes.  In order for your activity to really be considered a Cardiovascular workout, your hear rate should be between 60%-85% of your maximum heart rate. This is considered the cardio zone.  Your maximum heart rate is just how it sounds, the fastest that your heart can beat. If you are not sure what your maximum heart rate is, a good way to judge it is if you can hold a conversation during your exercise, then you need to turn it up a notch. Although you should be able to talk, you certainly should not be able to hold a conversation. Have you ever been to the gym and seen 2 people on the treadmill next to each other chatting it up? Yeah, well…..they’re probably NOT in the zone! If you are looking to burn more fat quickly, obtain better conditioning or train for any kind of sports, then a more vigorous program will certainly be needed. I would recommend that everyone get on some kind of a cardiovascular training program.  If for the only reason, to add a few more years to your already short life. Now, get out there and MOVE people! 

Does Cardio Really Boost Your Metabolism? How does it work?The core of your cardiovascular system is your heart and lungs. Your heart and lungs are the driving force of your cardiovascular system, think of them as the engine. By performing cardiovascular exercises on a regular basis you are strengthening your heart and lungs, giving them more power and allowing them to run more smoothly and efficiently. A regular cardiovascular program will also increase stamina and yes, your metabolism. By boosting your metabolism you will have increased energy levels throughout the day and your body will burn more calories on it’s own. Think of your cardiovascular training as power lifting for the heart and lungs! Just as you need to keep the rest of the muscles in your body strengthened for optimal health, even more importantly you need to do the same for your heart and lungs. The only way to strengthen these muscles is through cardiovascular training program.Not only does this strengthen your heart and lungs it also forces a lot of extra oxygen into the blood stream and through your body, then your whole entire body reaps the benefits. You will burn more calories and significantly reduce the risk of heart disease and other cardiovascular diseases. A regular exercise program will also significantly reduce and in many cases reverse several other diseases related to lack of exercise and an unhealthy lifestyle. Cardiovascular training alone is not going to give you optimal health.

It should be combined with a strength training program, proper nutrition and a healthy lifestyle. When you do all these things you can’t help but to add some YEARS on to your life!

I’ll leave you with this. Do you want to be a lean mean fat burning machine? Then, BE ONE! Do you want to add some years to your life? Then JUST DO IT! It’s only as hard as YOU make it.

Do you have more questions about cardiovascular exercise? Go thttp://www.AskPatKing.com TODAY and submit your question.

Question from Angela:Hi I have been working out for 8 months and initially I saw results. I do cardio for about 50 min. to 60 min.,6 days a week and strength train 4 a week. I feel I am not doing something right re cardio. I try to do 3 different machines to change it up but still I feel I am not getting anywhere. Please tell me the best way to do cardio for fat loss.

The GURU Answers:

Dear Angela, thank you for your question. First, let me congratulate you on taking action in your life to succeed in health. If we want to change anything in our lives, we MUST take action. As far as your concerns about cardio for fat loss. It sounds like you are doing plenty of cardio from a time and days per week perspective to achieve maximum results. You may already know some of this , but here are a few things to think about.

First, when are you doing your cardio? From my experience, the absolute best time to do cardio for fat loss is in the morning when you first wake up and before you eat. This is a hard one, trust me…I know! It will take some getting used to, especially if you are not a morning person. I never used to be a morning person….until I started doing cardio first thing. Now I’m trained like a monkey and wake up at the crack of dawn EVERY DAY!

Second, what is the intensity of your cardio? Your heart rate should be around 65-80% of your maximum heart rate. I would suggest getting a heart rate monitor to track your heart rate so that you know you’re getting the maximum benefits. Before I used a monitor, I thought that my heart rate was surely at 90%. After actually monitoring it, I was only at about 55-60% at best. The truth is, that it’s really hard to have an accurate judgment if you are not wearing a monitor. There is one way to tell, if you can hold a conversation while doing your cardio, then generally you need to take it up a notch. Although, you should be able to talk, you shouldn’t be able to hold a conversation. Of course if you are exercising by yourself, you might look a little silly trying to hold a conversation with yourself on the treadmill…..been there I would go for the sure thing with the monitor!

Third, Have you ever tried interval training. Doing intervals has shown a significant increase in fat loss when added to someone’s program. There are several different types of interval training that you could try adding to your regimen a few days per week in place of your regular activity. Sprints are my personal favorite, but you can do intervals on any machine. Some programs strictly use interval training for there fat burning cardio. Remember “Body For Life”. That’s a program that only uses interval training.

And the most important question, what are your nutritional habits like? No matter what your goals are, your nutritional habits are going to play about 70-80% of the role in what kind of results you see. Most people underestimate there daily caloric intake by about 30% on average. That could be the difference of 400-600 calories or more. That reduction of calories alone could be the deal breaker! If nutrition is an area that you are not sure about, I would suggest spending the money on a nutritionist to help you figure out what you need to change in your diet. It’s worth every penny for the knowledge. Your health is the most important thing you have and spending money to better it is should not be a question.

Here are some tips to help you in the mean time.

· Cut the sugar NOW! No added sugar of any kind. That means sodas, teas, coffees, juices that are not 100% fruit juice. If the sugar is not naturally in it, forget it!
· Fruit and fruit juices are good for you, but you should not over do it, especially until you get your weight under control. My recommendation is no more than 2 servings and none after lunch.
· CUT THE FAT! Avoid all the fried foods, hamburgers, cheeseburgers and other all other fatty meats. Stick to lean turkey, chicken and fish. Use low fat or non fat dairy products. Avoid butter or use a butter substitute. Use fat free mayonnaise and other condiments.

Do you want to be a lean, mean fat burning machine? Then, BE ONE!

· Stick to whole grain products for your rice, pasta and bread servings. No white bread, no regular pasta and no white rice. All these come in whole grain and wheat forms.
· More frequent, smaller meals. Break up your meals in to smaller portions and eat 5-6 meals per day.

Angela, I hope this helped. I wish you all the best! Take care.

Your Loyal Servant in Health,

Pat

http://www.FitnessLifeClub.com

Spirit From Boston Asks……

Question:

i am in pretty good shape, i don’t like the gym, i have 25lb. dumbbells at home, dip bar, pull up bar..i want to lose chest fat, ab and back fat…i am at that crucial stage…i need that extra secret push…how do i maximize my time and effort..

Answer:

Spirit,

As far as losing the fat….in my opinion you can’t lose weight in certain areas only. There has always been a debate about target fat loss and most professionals would agree with me. The key to losing whatever remaining fat that you are carrying in certain areas is probably going to take some adjustments in your diet. 80% of your results will come from diet. It may take being a little more strict on your diet until you get where you want. Without knowing specifics on your nutritional intake it’s hard for me to give you any advice there.

For your workouts….It’s great to be able to exercise from home. I used to be a gym rat and now I only go about 2 times per week, but I still go. I work out 6 times per week and 4 of those days are from home or just running outside. It’s important to have a good balance that works specifically for you. I would still recommend a couple day per week in the gym doing some high intensity strength training, especially because you are trying to burn unwanted fat.

Remember……Muscle is your best fat burning machine!!!!! You can only train your muscle at a certain level of intensity from home. Although you can really get a good workout…..they will plateau and we will not get the maximum benefit from your workouts. I would recommend alternating your home workout with a good strength training circuit at the gym. If you are not sure what to do at the gym….I would get a couple sessions with a trainer, it’s money well spent to get you set up on a routine that you can do on your own.

In closing…..Tighten up the diet, Throw in a good high intensity strength training routine at the gym 2 days per week, get a trainer, and up your cardio length or intensity!

I hope this helps! Please take care.

ps.