bicycle exercise calories
Thursday, April 1st, 2010 bicycle exercise calories
One of the main questions I get is "What should I do for my cardio workout plan? I usually respond with question: "What do you like doing your cardio workout?
It does not matter as long as you for cardio. It's doing what you love. If I suggest you run 3-10 miles minute for your cardio workout plan and you never ran into your life or you hate running, what a successful plan of what would it be?
Let's cover a few basic principles:
No low range works around 60% of your target heart rate. 220-40 = 180 (maximum heart rate). 180 x 60% = 108 beats per minute.
o Low intensity is easy to do you can spend more and a great idea for a person to start a cardio workout plan.
o low intensity is low risk. Most anyone can start a workout plan for low
o Low intensity is burns a higher percentage of calories from fat.
You all stopped at the burning of fat and decided to low intensity did not you? Take a look at high intensity cardio.
o intensive work would be about 75-85% of your maximum heart rate. Using the same calculations over a 40 year old man would have a range of 135-153 beats per minute
o High intensity cardio continues to burn calories at a higher rate after you have completed your workout.
o You will burn more calories faster. You can walk 1 mile in 20 minutes and burn 100 calories or you can run a mile in 10 minutes and burn 100 calories.
o High intensity can increase muscle mass. Look at the difference in sprinters and marathon runners.
The question to ask; What if I do both? Hmmm … that could possibly work? Of course, that's called interval training. You work a moderate pace for 3-5 minutes, depending on your fitness level, then work at high intensity for 30 seconds to 1 minute. Work a ratio of 5 / 1 minute. If you start at an intermediate level, you could work in a ratio 3 / 1 minute.
There are several ways you can set your interval cardio plan. I will use a workout on a treadmill for an example since a treadmill has a timer and is very versatile. Always take about 5 minutes to warm up.
Walking / Beginner-After your warm-up walk briskly for 3-5 minutes, then cool slightly for 1 minute. The higher your level of fitness, you can shorten the walk to 3 minutes. Repeat your intervals until you've reached your mileage or objective time.
Running / Middle-After your warm-up run at a moderate pace for 3-5 minutes and then run full during 1 minute. As your fitness level improves you will decrease your time moderate and even accelerate the pace a bit. Remember, the aim is your target heart rate.
You can use the same cardio workout with the elevation your treadmill. On your one minute intervals or high intensity interval, increase in altitude as high as possible is safe for you.
I used a treadmill for my example but you can use the same idea with the outside an elliptical, bike spin, cycling, aerobics, whatever you want.
So my answer to "what is the best workout plan Cardio? Do what you love first and to integrate interval training for maximum fat burning cardio workout.
Phyllis Ward is an author, speaker, online fitness coach, and trainer. She consults with clients by phone or in person. For more information about Phyllis or her services please visit http://www.godstemple40.com. You may contact her by email at phyllis@godstemple40.com. © Expect Success, LLC All rights reserved