Cardio for Fat loss

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It is important to consult your doctor before you start a cardio vascular exercise program.

At the gym, I have seen people running for extended periods of time at very high speeds, completely short of breath and sweating profusely. I have also seen people cycling away at a relaxed pace and checking their Facebook page on their smart phones. If burning fat is your goal neither of these approaches will work for you.

Follow these simple guidelines for effective results


3-5 minute warm up

The warm-up gently prepares the gradually increasing the heart rate and circulation; this will loosen the joints and increase blood flow to the muscles. It increases the temperature in your muscles and in the tissues that connect muscle to bone (tendons) and bone to bone (ligaments). Warmer muscles and joints are more pliable and, therefore, less likely to tear. Warming up also helps redirect your blood flow from places such as your stomach and spleen to the muscles that you’re using to exercise. This blood flow gives you more stamina by providing your muscles with more nutrients and oxygen. In other words, you tire more quickly if you don’t warm up. Finally, warming up allows your heart rate to increase at a safe, gradual pace. If you don’t warm up, your heart rate will shoot up too quickly.


HIIT Cardio exercise for 30 minutes

High Intensity Interval Training involves alternating between very intense bouts of exercise and low intensity exercise. Follow the chart below to keep your heart rate in the prescribed range for your age. Vary your speed by sprinting for 1 minute and returning to a normal speed for 2 minutes.



Most cardio equipment have heart rate monitoring pads built into them and display your heart rate through out your work out. However, if your gym does not have such equipment or if you go for a run outside, it is highly recommended that you invest in a heart rate monitoring device. Doing Cardio without a heart rate monitor is similar to driving your car without a speedometer. You may have a general idea of how hard you are working out but without a heart rate monitor, it is hard to put a number to your intensity. The right heart rate monitor can tell you when to go harder and when to slow down a bit.


3-5 minute cool down

Cooling down helps your heart rate and breathing to return towards resting levels gradually; helps avoid fainting or dizziness, which can result from blood pooling in the large muscles of the legs when vigorous activity is stopped suddenly helps to remove waste products from your muscles, such as lactic acid, which can build up during your workout.


Stay hydrated

Drinking water during exercise is essential if you want to get the most out of your workout and feel good while you are doing it. If you start out dehydrated, you won’t get a good workout. You will get dizzy, lethargic, your muscles won’t work as well, you won’t feel as sharp mentally, and you will get cramps sooner. That is because water helps your body to exercise efficiently. It lubricates your entire body. It is a vital part of the many chemical reactions in the body. The heart does not have to work as hard to pump blood to the body, and oxygen and nutrients can be transported more efficiently to the muscles you’re working during exercise. It is highly recommended that you mix in a spoonful of BCAA powder with the water.


Good shoes are a must

Have a good supportive pair of well fitting sneakers. Tip – try shoes on in the afternoon when you feet are bigger due to swelling.


Benefits of High-Intensity Interval Training (HIIT)

  1. You will burn more fat
  2. It is challenging
  3. Helps increase your metabolism
  4. You lose weight, not muscle
  5. There is no equipment necessary
  6. You will build a healthier heart



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