Is Your Cardio Really Working?

Is Your Cardio Really Working?

Have you ever noticed the “heart rate” area of a treadmill or elliptical and wondered what that was for exactly, or why it matters? Or do you think it’s just for old people or people with health conditions? Well it’s not, and knowing your target heart rate could be your ticket to doing some serious fat-burning!

There are actually two target heart rates to consider. The first is your fat-burning zone. It’s right above the “warm-up” level, and below the heart-pounding cardio level. Depending on your age and fitness level, you can be at the fat-burning heart rate while walking briskly or lightly jogging. At this pace, your body uses its stored fat for energy.

The second is your cardio zone. At this level your body uses both fat and muscle as energy, so this will definitely slim you down if you think you look too bulky. Just be careful, because doing a lot of “cardio zone” cardio can make you appear flabby and melt away hard-earned muscle.

To calculate your target fat-burning zone heart rate, follow this formula:

220 – {your age} x .6 = fat burning zone

To calculate cardio zone:

220 – {your age} x .85 = cardio zone

Knowing your target heart rate allows you to make sure every cardio session does exactly what you want it to do. Personally, I like to do 5 minutes of fat-burning, then 5 minutes of cardio, and repeat for about half an hour. Play around with different ways to get your heart rate at the proper level, use different cardio machines, and see what works best for you!

 

 

 

 

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Fat-Burning Treadmill Workout

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This is my favorite treadmill workout because it’s HIIT, and it has enough variety for time to pass quickly. I usually this for 30-40 minutes.

  1. Warmup — Walking 3 minutes. Speed: 3.5
  2. Side shuffles right. 45 seconds. Speed 3.0. (Start at 2.5 just to get the hang of it, and increase as much as you are comfortable with. Keep knees bent and arms in front of you when shuffling.)
  3. Side shuffles left. 45 seconds. Speed 3.0.
  4. Sprint. 30 seconds. Speed 8.0.
  5. Walk. 1 minute. Speed 3.2.

Repeat (excluding the warmup) until 30 minutes is up.

The treadmill speeds that are listed here are close to what I do. If it seems too hard or too easy for you, simply adjust as needed! Remember to keep pushing yourself each time. Try sprinting a few seconds longer than you did last time, or increase the speed a little every time đŸ™‚