Including Cardio In Work-Outs

Including a good cardio program in your work out schedule is the start of your good health. A well rounded cardio program will lower your blood pressure and your resting heart rate, will also help prevent heart attacks, it will increase your endurance and increase your blood flow.

For most people your maximum heart rate is approximately 220 beats per minute minus your age. This will vary depending on how fit you are. For someone just starting out a work out schedule you will want to aim for about 55% of your maximum heart rate and as you progress start aiming from 65 to 90%. Heart rate monitors have come down in price and range from about $30-$40 for a basic unit and $100 plus for a more advanced unit.

The aim is to get 20 to 60 minutes of cardio per session. Start off in the 20 minute range and once you feel comfortable work your way up to 60 minutes to maximize your fat burning potential. Remember that if you feel sick or dizzy you may be pushing yourself too hard and you will want to slow down or stop for the day. Cardio is normally done 3 to 5 times a week, however if you need to lose a lot of weight then 5 to 7 times a week would be more beneficial.

When cardio is combined with weight training, you get a well rounded workout program that will burn calories and build muscle. When doing this remember that muscle does weight more than fat, so the results will not show as much on the scale.