Losing 10 Pounds in a Month …

By Saturday, September 27, 2014 2 No tags Permalink 0

Effective Exercise for Weight Loss

When a doctor asks you what you do for exercise you’ll notice he’ll be quite indifferent to your yoga, weight lifting and Pilates. He only cares about your cardiovascular health.  Heart disease is the number one cause of death in America.  It kills more than cancer and Aids combined and doesn’t get half the coverage or research funding.  Cardio training is super important and if you aren’t doing it you’ll be doing it one day during your radioactive cardiac stress test when your doctor is trying to figure out the source of your chest pains.  If you aren’t using this kind of training I want to show you how you can get started.  I’ll give some tips on cardio for weight loss vs cardio for health.

 

If you spend some time in gyms you’ll notice a pattern.  People do what’s easy for them.  You’ll see guys with huge bellies lifting huge weights and rail thin people running on treadmills.  People do what is easy for them.  They pursue what their body type lends itself too.  It’s ok to have other athletic interest but everyone needs some cardio training.  You should always prioritize and remember that exercise is for your health first and everything else is secondary.  It’s easy to get started with cardio because there is such a huge variety in ways to explore.  Inside a gym you have the big options of treadmills, stair climbers and ellipticals. In most cases people usually fall in love with one of these three if they have enough resolve to stick with it.   Some people like exercise bikes but I generally discourage it unless you have a good reason that you need to be off your feet.  One of the lesser known side effects of cardio exercise is it’s training of your core muscle to help you have a flat stomach and develop endurance.  The effect is just not the same if you are sitting down.  The biggest selling point to cardio is you don’t need a gym membership to make a firm commitment to it.  Most apartments have a small gym with some cardio equipment in and you can’t beat the commute to that.  It also makes it very easy to fit in your schedule.  Many HOA’s have a club house with a small gym also.  You might find your best option is walking or running through your neighborhood.

 

Exercising for Health

No matter which method you choose you should have a general workout in mind.  There are 2 basic types of cardio workouts: weight loss and endurance.  You don’t determine what type of training you are doing.  Your heart rate does.  Usually a quality machine can find your heart rate for you and tell which zone you are in.  However, here is how you can do it on your own. Take your pulse for 6 seconds, multiply it by 10 and you have your beats per minute.  You’ll need to compare this number to your maximum heart rate.  You can find your max heart rate with the formula (220 – your_age).  To be in weight losing state your beats per minute need to be 70 to 75% of your max heart rate.  That’s a lot to digest, but if you are 35 then your max heart rate is 220-35 = 185 and 70% of 185 is 129.5.  If you take your pulse and your heart beats 13 times in six seconds, you’re on your way to weight loss.  If you go faster than this you are in an endurance building mode and while you can still lose weight you have passed your optimal intensity for weight loss. Aim your cardio for 30 mins at 70% of your max heart rate.  You can make it more interesting by using 2 machines for 15 minutes each or watching your favorite show on Netflix.

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2 Comments
  • Cassi
    October 9, 2014

    My best option for cardio is DVD workouts at home.

    • Leah
      October 9, 2014

      The flexibility of cardio is what makes it so easy to be consistent with. Dvds are a great option. Thanks for taking the time to comment.

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