Exercise and lose weight fast
This time i will talk about the second element to lose weight which is exercise. We all hate to do it especially when we feel lazy but we know it must be done. I will talk especifically about cardio exercises. This type of exercise is very helpful to strengthen the heart and reduce osteoporosis. When dealing with cardio exercises there is an important factor you can't overlook this factor is called the heart rate or HR. To know your heart rate you substract your age from 220. There are different heart zones which is the intensity you apply to the cardio exercise.
For beginners is suggested the healthy heart zone which is 50 to 60% of your max HR. In this zone you burn 85% fat, 10% carbs and 5% proteins. Then is the cardio fitness zone which is 60 to 70% of your max HR. In this zone you burn 85% fat, 10% carbs and 5% proteins. After that is the cardio aerobic zone which is 70 to 80% of your max HR. In this zone you burn 50% fat, 50% carbs and less than 1% proteins. These zones are the best for normal people the next 2 zones are more for people that run marathons.
The cardio anaerobic zone which is 80 to 90% of your max HR. In this zone you burn 85% carbs, 15% fat and less than 1% proteins. Finally is the red like zone which is 90 to 100% of your max HR. In this zone 90% carbs, 10% fat and less than 1% proteins.
This zone can be very dangerous so you must talk to your doctor before considering it. You can know your HR at any moment during the exercise by taking your pulse for 6 seconds then add a 0. Remember if you feel dizzy while doing these exercises you are doing too much and must stop immediatly.
Before beginning the exercise you must warm up first by doing some light cardio for 5 to 10 minutes then strecht the muscles for same lenght of time. Good aerobics exercises are Running, biclycling, step aerobics, walking, ellitical trainer, jumping rope and sprinting. Running, step aerobics, walking and sprinting don't require any equipment and are very effective however they can hurt your joints and muscles if you are not careful. Swimming is known to be the best as it exercise your whole body without risking impact damage on your joints and muscles so if you have a pool take advantage of it. All of these exercises can be done for about 30 to 45 minutes to burn aproximatly 300 calories also a partner for your exercises is very helpful and makes it less boring. That's about it and remember if you are feeling too short of breath visit your doctor.
For beginners is suggested the healthy heart zone which is 50 to 60% of your max HR. In this zone you burn 85% fat, 10% carbs and 5% proteins. Then is the cardio fitness zone which is 60 to 70% of your max HR. In this zone you burn 85% fat, 10% carbs and 5% proteins. After that is the cardio aerobic zone which is 70 to 80% of your max HR. In this zone you burn 50% fat, 50% carbs and less than 1% proteins. These zones are the best for normal people the next 2 zones are more for people that run marathons.
The cardio anaerobic zone which is 80 to 90% of your max HR. In this zone you burn 85% carbs, 15% fat and less than 1% proteins. Finally is the red like zone which is 90 to 100% of your max HR. In this zone 90% carbs, 10% fat and less than 1% proteins.
This zone can be very dangerous so you must talk to your doctor before considering it. You can know your HR at any moment during the exercise by taking your pulse for 6 seconds then add a 0. Remember if you feel dizzy while doing these exercises you are doing too much and must stop immediatly.
Before beginning the exercise you must warm up first by doing some light cardio for 5 to 10 minutes then strecht the muscles for same lenght of time. Good aerobics exercises are Running, biclycling, step aerobics, walking, ellitical trainer, jumping rope and sprinting. Running, step aerobics, walking and sprinting don't require any equipment and are very effective however they can hurt your joints and muscles if you are not careful. Swimming is known to be the best as it exercise your whole body without risking impact damage on your joints and muscles so if you have a pool take advantage of it. All of these exercises can be done for about 30 to 45 minutes to burn aproximatly 300 calories also a partner for your exercises is very helpful and makes it less boring. That's about it and remember if you are feeling too short of breath visit your doctor.
posted by jay at 6:40 PM
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