The best time of day to do a cardio workout is in the morning, because carbohydrates at this time are at a minimum. If mornings will not work for you, consider doing your cardio workout right after a Weight Training Session when your body will have depleted carbs. This is a great time to do a cardio workout, because you will be using body fat for energy. Whatever time you choose to do cardio you want to be sure that you are doing it on an empty stomach.
The best types of exercises are those which can be performed over a certain amount of time. Consider doing exercises like cycling, brisk walking, jogging, stairs, cycling, treadmill, and elliptical for the best results from cardio exercises. Make sure that the exercise you choose will be offering resistance during your workout. Your muscles need to have resistance in order to grow, and your body’s cardio respiratory system also needs to have resistance to produce great results.
If you are trying to lose weight, you should be choosing to use gym equipment such as treadmills, bicycles and steps because they are rated as being the best for weight loss, and for producing desired results for your cardio respiratory system.
What makes aerobics a fat burning workout for you is it increases your heart rate. Be sure that you are choosing any activity that increases your heart rate and maintains it for at least a minimum of twenty minutes to reach the best results. The formula to calculate the target zone for your maximum heart rate is 220 minus your age.
Target Zone= 70%-80% Maximum.
If you are 40 years old
220 – 40 = 180 beats/min maximum heart rate
Target Zone = between 70% of 180 and 80% of 180
Target Zone = 126 to 144 beats per minute
You can measure you heart rate with a heart monitor or by taking your pulse for six seconds and multiplying by ten.
If you are trying to lose weight, then burning calories during your workouts is an important part of your exercise plan. How you lose weight will depend on how much intensity you put into your workout. With a treadmill, you will be burning about ten to twelve calories every minute when performed at a high intensity. Doing high intensity types of aerobic exercises can burn up to 400 calories per hour, this is a good reason to take up running.
Keep in mind that if you are working out to lose weight you should not be avoiding weight training. Add weighting training at least three times a week to add more calories burned to your workout routine, and to boost your weight loss.
Cardio, aerobics and weight training will work together to help you lose the fat and weight. If you want to reshape your body you will want to lose weight and not muscle. You do not want to add to your muscles and build bulk, you just will want to tone and refine the muscles your already have. Many people believe weight training will make them larger, because it will be increasing their muscles. But, the truth is you want to do weight training to tone muscles, because tone muscles will burn off fat.
If you want to lose weight, you will have to made changes with diet as well. The only way to lose weight is to eat less, and exercise more. A weight loss plan means that your need to eliminate refined sugars, and fatty foods from your diet. You will also need to reduce your total calorie intake as well for the most effective weight loss.
When you add exercise to your weight loss goals, it is like you are doubling your forces in the war against fat. Excess weight comes from having problems with your lifestyle, and there is no easy way to change it. You have to be willing to make the necessary changes to your eating, and exercise methods in order to see weight loss results. Healthy weight loss is one to two pounds per week. Do not try to lose more weight than this as it will weaken your immune system. Also, losing weight slowly is the best way to lose fat, and to keep it off permanently. If you restrict you calories too much, it will trigger rebound weight gain by depressing your metabolic rate, and you will lose muscle mass as well. Losing weight comes from positive thinking; you will have the best results with your dieting if you believe that you will win the war against fat.