CARDIO - “ARE YOU BURNING FAT, DESTORYING MUSCLE OR WASTING TIME?”
we all know, cardiovascular exercise is a necessary component of all
fitness programs. However, whether you train in the morning,in the afternoon
or in the evening, as long as you train, and train correctly, you are
on your way to a healthier lifestyle.In a recent study, the number one
reason given as to why people dont work out is their inability
to find the time. The perception of theAmerican public is that it takes
an hour to an hour and a half of exercise six to seven days a week to
see results. However, in reality, nothing can be further from the truth!
a program existed where you could realize real long-lasting results
and only demanded an hour of your time, three days a week? Is there
anyone who could honestly say they couldnt find the time? Its
doubtful. Well, there is such a program. No, Im not talking about
Eight Minute Abs, but what I am talking about is the high
intensity workout that is being utilized at I.F.C. Basically, the design
of each I.F.C. program follows a logical scientific approach to fitness
where cardiovascular training is don immediately after 20-30 minutes
of resistance training. This allows your body to use up its glycogen
stores and increase your heart rate while lifting , leaving
your body poised to burn fat during cardio.
speaking, (not including a two to three minute warm up and cool down)
Fat Burning Sessions should last no longer than 30 minutes.
Further, to ensure that you are training effectively and remaining in
your Fat Burning Zone, you must monitor your heart rate. Remember, your
body works like a machine. If you are not providing it with the necessary
fuel, it wont run efficiently. Therefore, unless you are at least
at the low end of your training zone, you are truly wasting your time.
To find that low end number, perform the following equation: 220
Age Resting Heart Rate (RHR) X .6 + RHR. The result of the above
is the minimum beats per minute your heart needs to work to burn fat.
of caution however. When your body runs out of fuel or in this case,
available stored fat, it turns to other sources of energy to continue
functioning. This process of diminishing returns occurs between 30 and
45 minutes in your target heart rate zone. As your body continues to
burn through its fat stores, it begins to derive its energy from protein
stores (lean muscle mass). Also, if you train too hard, even within
that half hour window, you may still be burning hard earned muscle.
To avoid training too hard, limit the high end of your training zone
to 75% of your maximum heart rate.
220 Age Resting Heart Rate (RHR) X .75 + RHR..
once, the old saying, If its too good to be true...it probably
is, doesnt apply here. You can and will achieve better results
with an abbreviated program that emphasizes intensity and