Cardiovascular training is one of the best ways to lose weight and reduce your body fat percentage. When these activities are combined with the proper diet, cholesterol will lower and cardiac response will also improve. Their rewards of training with aerobic activity are limitless. However, there are some things you should keep in mind and let's take a look at some those.
The most important thing about cardiovascular training is to maintain a proper target heart rate. Your target rate is defined as a range between two numbers that must be maintained. These numbers are expressed as beats per minute. Here are the steps to determining your range:
1. Calculate your resting heart rate. This is best done first thing in the morning while you're still in bed.
2. To obtain your maximum heart rate, you will need to subtract your age in years from the number 220.
3. Subtract your resting heart rate from your maximum heart rate.
4. Multiply the number from step 3 by 0.60 and add your resting rate.
5. Multiply the number from step 3 by 0.70 and add your resting rate.
6. Your target is between the numbers obtained from steps 4 and 5.
If you're advanced and very fit, you could possibly exercise at 85% of your maximum rate. However, maintaining your target range is critical as it puts your body in the fat burning mode. If you start to exercise out of this range, you start to break down proteins and amino acids which are the building blocks of muscle. Your goal should be to perform cardiovascular training to decrease your body fat percentage and not to lose muscle.
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