Wednesday, October 27, 2010

Change Your Cardio "Routine"

When it comes to cardio training - one size does not fit all.  So this begs the question - if resistance training programs are individualized, why aren't cardio training programs?
Our bodies are as unique as our goals and the way we train should be a reflection of both.  The days of simply going for a run or hopping on a piece of cardio for thirty minutes without a clear plan are no longer the way to perform a great cardio workout.  There is a smarter, more efficient way to train your heart and the best part is - it can create amazing results!  Heart rate training has become the most useful and efficient way to perform cardio workouts.  With the ease of use and applicability to all exercisers, using your heart rate as your guide can revolutionize your cardio fitness programs and excel results.  The trick is to understand your training zones, explore interval training and progress your training in stages.
What are heart rate training zones?
Heart rate training zones are used to establish training intensity.  Heart rate zones are a good starting point for developing cardio training programs and are simple to use.  For fitness purposes, there are three training zones to focus on.
Zone 1, often referred to as the recovery zone, uses a lower heart rate (65-75% of heart rate max) and is great for recovery from a hard workout or creating a strong aerobic base.
Zone 2, uses a moderate to high heart rate which helps to raise your  anaerobic threshold (AT) (the point at which your energy sources move from utilizing a higher percentage of fat to utilizing a higher percentage of glucose).  This zone is important as it increases your aerobic base making your heart more efficient and helps you burn more calories during and after exercise.
Zone 3, is your peak heart rate zone and helps to increase your anaerobic threshold (AT) as well as increases the caloric burn during and after exercise.  This peak heart rate should not be trained in consistently as sustaining a peak heart rate can lead to  overtraining  and adverse effects on your results.
To determine heart rate training zones, simply use the following formula:
(220 - age) x % of HRmax = Training intensity
Training Zone HR Formula Purpose
Zone 1 - 65-75% (220 - age) x 0.65 or 0.75 Helps build an aerobic base and is used for warm-up and recovery.
Zone 2 - 80-85% (220 - age) x 0.80 or 0.85 Increases anaerobic and aerobic capacity, can build leg strength and fuel calorie burning.
Zone 3 - 86-90% (220 - age) x 0.86 or 0.90 Increases speed, power, metabolism and anaerobic capacity.
What is interval training- it sounds hard?
Interval training involves training at different intensities for certain periods of time in a given workout.  Interval training can be a challenge!  This form of training allows for you to overload your body, helping to create the cardiovascular changes you want while providing your body the opportunity to work harder without overtraining.  Depending on your level of fitness, interval training may mean training in two to three different zones during your cardio session.  Don't worry - we recommend beginning your interval training programs in stages, called stage training, to help you ease into the harder workouts!
What is stage training and will it help me lose weight faster? 
Stage training is a pre-set system of interval training designed to use all three training zones.  This is important as it allows you to avoid plateaus and break-free from the worries of overtraining.  Overall, stage training helps you begin and progress your training in a way that can accelerate your results.  If you begin in a program that is too difficult you may burn-out or over-train - and if the program is too easy - you won't get the overload that your body needs to ignite change.  So stage training allows you to vary the intensity of your workout and keep you progressing over time.   
I have a specific goal of weight loss - so where do I start?
No matter what the goal is, the solution begins with assessing your starting point and your ability to begin a cardio training program.  You may need to visit a local fitness facility for a complete cardio assessment and ask your physician before you begin a cardio training program.  If you are new to cardio training, start in stage 1 and progress after a few weeks.  Intermediate or advanced exercisers can begin in stage 2 and progress to stage 3 as shown below.
Now let's get that heart pumping!  Choose whatever form of cardio that you enjoy most and find the perfect heart rate zone and stage for you - three different fitness levels, three different training stages to focus on to achieve weight loss success.  Pick your level and get moving!
Stage 1: Beginner - You are new to cardio training and need to build up your stamina.
Create a training base!   You can perform cardio training up to three days a week making sure to allow yourself a day of rest in-between your cardio workouts.  Start slow and remember - your body will advance over time - don't push yourself too hard!

Stage 2:  Intermediate - You are an avid mover and need a push to get past those pesky plateaus!
Push ahead!   Alternate days one and two according to how many days you plan on performing cardio (i.e. if you plan on doing four days of cardio, they should be performed as follows:  Day 1, Day 2, Day 1, Day 2).


Stage 3:  Advanced - You are a weekend warrior and fitness fanatic with no time to spare!
Go for it!   We suggest a minimum of three days of cardio training for you  - just remember to alternate your cardio workouts so that you allow yourself plenty of recovery time (i.e. if you plan on training more than three days a week - always perform a recovery day after a high intensity day to allow your body to recover).



You can perform any type of cardio that you enjoy - the exercise type is up to you!  Remember that cardio training is individual - start at the stage that best suits your current fitness level and progress your training over time.  


Reference

(1)   Wilmore JH, Costill DL. Physiology of Sport and Exercise. Champaign, IL: Human Kinetics, 1994


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