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Cardio training is any exercise that elevates your heart rate to a range between 60 to 85 percent of your maximum rate (fastest your heart could possibly beat). When you''re in this heart rate range, you''re training in an "cardiovascular" or "aerobic" state. Cardio training has numerous health benefits. In addition to burning calories and losing body fat, it strengthens your heart and lungs. Since heart disease is the leading cause of premature death for both men and women, cardiovascular fitness is a extremely important!
Most experts agree that cardiovascular training should last for 20 to 60 minutes, with the normal range being 30 to 40 minutes per session. Cardio should be performed a minimum of three days per week, with four to five days being optimal. Good examples of cardiovascular exercises are included below:
How Many Calories Does Cardio Exercise Burn?
The amount of calories you burn during your cardio session depends on your current body weight and the type of cardio exercise your doing.
Weight Training is when you perform exercises with resistance to build muscle mass and strength. Weight training is not running on a treadmill, riding a stationary bike, or using an elliptical machine. Although those types of aerobic machines use "resistance" to increase your workout intensity, it''s not the same as weight training. Weight lifting can include free weights, machines, elastic bands, body weight or any other form of resistance.
Why is weight training the real key to burning off body fat? The reason is because muscle tissue is the most metabolically active tissue in the body and burns up to 50 calories per pound! That means if you can add 5 extra pounds of solid muscle to your body, you will burn an extra 250 calories every day just sitting around! In a recent study, researchers found that regular weight training boosts basal metabolic rate by about 15%. Use strength training to turn your body into a fat burning, muscle building machine!
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