MyCardioZone - What is Cardio all about?

30 Mar 2017

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30 Mar 2017

MyCardioZone - What is Cardio all about?

So what is ‘cardio’ all about?

‘Cardio’ is another name for aerobic exercise; it is exercise that requires pumping of oxygenated blood by the heart to deliver oxygen to working muscles. Running, cycling, rowing and jogging are all simple examples of aerobic exercise. By their very nature, they stimulate your heart rate and increase your pace of breathing in a way that can be sustained for the period of the exercise.
So what cardio is best for you? You have probably heard of HIIT (High Intensity Interval Training) you can read more about this here my blog on HIIT 

💙 HIIT isn’t always the best form for fat loss…but it can be a powerful weight loss tool when you know how to use it properly.

The high-intensity intervals push your body toward its metabolic limits (basically as hard as you can go) and the low-intensity intervals allow it to recover (catching your breath).

But when choosing to do HIIT training you need to know the following to reap the beneifts.

1. How hard you should push yourself and how long should you go for

2. How long your rest periods should be

3. How long your HIIT workouts should be

4. How frequently you should you do them

When you review scientific research on high-intensity interval training, you’ll see a lot of talk about something called VO2 max.

Your body’s VO2 max is a measurement of the maximum volume of oxygen that it can use, and it’s a major factor in determining your endurance level.

Again as mentioned above read my blog on why HIIT is a great form of exercise. 

💙 Aerobic exercise should be a continuous activity, working as many large muscle groups as possible, for a minimum of 20 mins at an appropriate percentage of an individual’s working heart rate. During the first 20 mins, your body taps into your sugar reserves (carbs stored as blood glucose and muscle glycogen). Between 20 and 40 mins of exercise, the body continues to use up your sugar reserves and starts to tap into your body fat. Exercising in the cold causes your body to burn more energy and hence will melt fat more quickly. After 40 mins the body starts to burn even more fat. The effects of aerobic exercise include all these positives.
  1. Improved heart, respiratory, and circulatory function due to higher cardiovascular efficiency.
  2. Weight loss and high-efficiency fat burning.
  3. Releases endorphins, which reduces stress and anxiety.
  4. Increases your body’s strength and the sense of well-being keeping fatigue away.
  5. Helps us to sleep better.

How you train depends on your fitness level, how much time you can devote to exercise daily, and what you actually LIKE to do. Remember: above all else, your diet is key. Eat poorly and none of the above matters. Eat right, eat real foods, and exercise, and you’ll get better. Here is my advice to you:

💙 Do cardio if:

You really enjoy the treadmill or elliptical, or you just really like running

You have all the time in the world 

You want to be fit and healthy and your diet is is taking care of the rest 

💙 Do HIIT if:

You don’t like lifting weights, but you still want to burn calories as quickly as possible

You only have a limited amount of time every day

You like pushing your body to its limits.

You want to burn more calories at rest and increase your metabolism 

The most important thing you can do is be happy and healthy, which means it’s up to you to find a great combination of the two methods above that keep you smiling and keep the weight off consistently. Luckily, there’s no 100% perfect way to get in shape, so find something that you love and stick with it. 

In MyCardioZone you will find workouts that are short and effective and push yourself in to the zone of burning fat with my FIIT workouts - Functional Intensity Interval Training - yep just re named the first word, I put functional in there as it means well designed, efficient, purposeful....which is exactly what my workouts are, they not only help you to burn a serious amount of fat, but improve your posture, flexibility and strength. 

You will also see from me workout plans that you can down load for each zone for you to follow on a weekly basis, these are updated for you every 30 days. You will see from these plans that there are an amount - depending on what level you are at (Level 1, 2 or 3) that there is active rest days which is where the steady state cardio comes in. For me a mix of both provides the best results. For years I have spent researching the most effective way to see results and I came to the conclusion after many tried and tested approaches that changing your workouts every 30 days gets the best result, it keeps your muscle guessing and sends them into a state of shock resulting in effective results. 

MyFitZone has a range of cardio workouts and exercise regimes in the MyCardioZone.  

Please Note: The material on this site is provided for informational purposes only and is not medical advice. Always consult your doctor before beginning any diet or exercise program.