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Maximum Cardio
Part II
Copyright 2005 Jeremy Likness
In Part
I, we discovered three maxims of cardio and began to
discuss maxim four. In Part II, we conclude with this maxim
and two more.
MAXIM 4: Use your heart rate as a tool
for feedback about your progress, not as a “RULE”
for fat loss (i.e. the “zone”, etc)
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Many people are very intrigued by the readouts on machines
when they perform cardio. Unfortunately, those numbers are
based on generic equations that fit the “general population”
rather than you as an individual. For example, calories
burned are based on your weight. A 200-pound person at 8%
body fat will have the same formula applied as a 200-pound
person at 30% body fat. However, the more that you train
and the leaner you are, the less calories you will burn
during the same activity. In this example, the 8% person
will actually burn fewer calories than the 30% person, due
to their level of health and amount of lean mass. There
are also issues with metabolism, activity throughout the
day, nutrition, and many other factors that are not taken
into account. Does this mean that the readouts are worthless? Not at
all. In fact, they are very useful. When I did my morning
run this morning, the readout said that I burned 610 calories
in 30 minutes. While I may not have truly expended that
amount of energy, it is a great reference for me. Why? Because
the next time that I perform cardio on that machine, I’m
going to push myself harder and try to burn 650 calories.
Again, I may not actually be burning 650 calories, but you
can be certain that if the readout gives me that number,
I will be working harder next week than I did today. So
it is a great tool to gauge your own progress. It is also
a great tool to mix up your style of training. If I do a
high intensity workout and burn “400” calories,
then I know if I come back and perform moderate training,
I can shoot for “400” calories and expend about
the same amount of energy during the activity.
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MAXIM 5: Do not take the readouts on cardio
machines literally - use them as a scale to gauge your own
progress
It is interesting to learn the various ways that different
styles of cardio expend energy. A slow, moderate run may
take 45 minutes to burn 400 calories. However, the same
amount of calories might be expended in a 15 minute, high
intensity run. This is due to the fact that your heart rate
becomes extremely elevated, and your muscles begin performing
extreme work in order to help you accelerate through the
intense periods. On the same token, a “slow”
jog on a steep incline may burn the same amount of calories.
In this situation, your body is fighting against gravity,
so again you are still performing “high intensity”
effort despite the slower pace.
As a final ingredient, consider variety. I can guarantee
that if you always use the treadmill, your body will become
so efficient at using the treadmill that you will begin
to burn fewer calories doing the same workout. On the other
hand, if you perform treadmill work one session, stair climber
work another session, then go for a jog, you will continue
to see the benefit of increased calorie expenditure. If
your training permits, try to build in as much variety as
possible. This will keep the fat melting off and continuously
improve your cardiovascular condition.
MAXIM 6: Variety is key - whenever possible,
vary not only your style of training (i.e. moderate, high
intensity, etc) but also the terrain or equipment that you
train on
I often have clients complain that they don’t have
access to the right equipment to perform much variety with
cardio. If you simply purchase an inexpensive jump rope,
you can easily train two different exercises: jogging, and
jump roping. Now consider different styles of training:
moderate (low intensity), high intensity interval training,
and just high intensity training (where you try to elevate
your heart rate and maintain that throughout the duration
of the exercise). This alone provides 6 different possibilities
for a cardio session, which is more than enough variety
to change things throughout your training cycles.
Cardiovascular exercise is an important component of general
health. While certain people may require different amounts
and types of cardio, everyone should engage in at least
a little cardiovascular activity each week. There are many
methods for training which all have their advantages. You
should learn what works for you and what you truly enjoy
so that you will continue to perform cardio and reap benefits
of good health.
Don’t let someone fool you into thinking cardio isn’t
necessary. Even if you are in top shape, a little cardiovascular
exercise can still benefit your general health. The key
is to change the style and frequency of cardio to suite
your lifestyle and fitness goals. Consider various styles
of training, different terrains, and new types of equipment
to train on. As always, learn your body and don’t
use any one else’s rules to dictate your training.
Keep a good journal, and find out what works for you. Peak
cardio is a sure way to move closer to your peak physique.
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About the Author
Jeremy Likness is an internationally-selling author, motivational
speaker, and health coach. His unique coaching services
have assisted people around the world with losing hundreds
of pounds of weight. Jeremy is the author of "Lose
Fat, Not Faith: A Transformation Guide" available at
www.LoseFatNotFaith.com or through major bookstores (ISBN:
0976907925).
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