The cardio activity of Tour Ya Botswana has done wonders for leaning me out and I feel that my metabolic furnace (my body’s fat burning processes) has kicked into a higher zone. People are noticing the difference in my physique in the gym and on the street.
It is not advisable to perform cardio activities when you are suffering from cold or flu, so as I recover from mine, I am itching to get back to my favorite cardio activities such as rowing, cycling, spinning, dancing and elliptical training in the gym.
There are a variety of activities I perform not only because I enjoy them, but because when I do the same activity all the time, my body becomes so efficient doing it, that it burns fewer calories. Using muscle groups in different ways demands more of my body so my body will demand and burn more fuel. Now, if I can keep from overeating to compensate, I will have a win-win solution to melt the accumulated fat pockets off my frame!
Cardio stands for cardiovascular system. This is the area of our body we don’t see, but which is the engine we all need to pay attention to. This concerns our heart as the most important muscle in our body and our respiratory system as the fuel injector.
Without these two working parts we could not sustain life. It behooves us to look after them for our best quality of life.
Most people have been told by their doctors or clinics to perform 30 minutes of continuous exercise a minimum of three times a week. This is not primarily for weight loss as we cannot see how much effort the person is putting into the activity, rather it is to exercise heart and lungs.
If you want to boost your calorie expenditure, change your muscle tone or work toward athletic goals you will need to have a set of guidelines to follow while doing your cardio activity and to know why you are doing it.
Below I have outlined the cardio guidelines. If you are a regular gym-goer and you find that though you are SPINNING or aerobicising daily, you are not finding changes in your physique, then play with these different paces and try something new by changing your cardio activity more frequently!
Easy Warm Up/Cool Down/Recovery/Beginner- maintains a gentle pace at 50-65% of your maximum heart rate (MHR).
Goal: raises core temperature, reduces risk of injury, helps to flush waste build up from tissues.
Endurance Pace- maintains a pace at 60-70%MHR where you still should be able to talk comfortably.
Goal: cardiovascular and muscular endurance. Good calorie expenditure and weight loss without a lot of muscle toning if you stay at this pace for 40min-1hour.
Tempo Pace- maintains a pace at 75-85%MHR where talking becomes difficult without pausing to catch a breath.
Goal: Increases neuromuscular efficiency and aerobic capacity. A great pace to train at if you are trying to breakthrough plateaus.
Threshold Pace- you can only blurt out one word before gasping.
Goal: boosts anaerobic threshold- a conditioning for trained athletes to help them to go longer periods without oxygen. Do not try this if you are not conditioned (at least 6-8 weeks at the other paces) or given a bill of health from your physician. It is only advisable to stay at this pace for a minute and only if you are doing the high intensity 20 minute interval training for cardio we perform on our program. We do not go at this pace with beginners.
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