In most gyms there are plenty of devices with which you can put together a program that fits your goals. In strength training you do short-term exercises that mainly improve your muscle strength. The action is heavier than with cardio. With cardiofitness you do a light exercise for a long time and you train your endurance.
But with cardio you do not only train your endurance, but you also burn fat and thus fall off. The devices that you can use to do cardio fitness are: bike, cross trainer, rowing machine, scooter and treadmill.
The key for fat burning is in the heartbeat with which you train. If you keep a heart rate between 55% and 75% of your 'maximum heart rate' your body burns the most fat. If you raise your heart rate higher, you burn sugars and not fat, because your body then asks for a quick fuel. And sugars deliver energy faster than fat. So if you want to lose weight, the intensity does not have to be that high.
But is your maximum heart rate?
There are methods to determine your maximum heart rate very accurately. A sports doctor can help you with that. But you can also make a simple calculation, with which you can also determine a starting point to tailor your training to:
220 - age = maximum heart rate
Take this number 55% and 75% and you have the limits where you have to stay.
Calculation example for someone of 40 years:
220 - 40 = 180
55% of 180 = 99
75% of 180 = 135
Your fat burning zone is therefore between 99 and 135 heartbeats per minute.
In the case of cardiofitness it is therefore advisable to work with a heart rate monitor. Even if you go jogging or cycling (outside a gym), you can of course keep this heart rate calculation.
Efficiency
Do you want to get the most out of a cardio workout, then sport 3 or 4 times a week for about 30 minutes and let it go up to 5 or 6 times a week 45 minutes to an hour.
Eating after the training
During cardiofitness it is wise to drink regularly to prevent dehydration (dehydration). If one wants to lose weight, one should not eat abundantly after cardiofitness, but at most consume easily digestible food.
Do you stimulate fat burning or endurance? Know your heartbeat
With knowledge of your heartbeat you can train more towards your goal. Because training in a light heart rate zone has a different effect on your body than if you keep just below your maximum heart rate.
In order to determine your optimal training heart rate, you first need to determine your maximum heart rate. The maximum heart rate is the number of heartbeats per minute above which your heart can not come, regardless of the level of effort. You can make a rough estimate of your maximum heart rate by the following formula: Maximum heart rate = 220 - age. But the most accurate way to determine it is by performing a maximum exercise test on a treadmill or a bicycle ergometer. You do this under the supervision of a doctor or exercise physiologist.
Aerobe versus anaerobic combustion
After you have determined the maximum heart rate, you must take note of a number of important concepts to understand what the training effect per heart rate zone is.
VO2max: the maximum oxygen absorption capacity
Heart rate: number of strokes of the heart per minute
HR max: the maximum heart rate
Aerobic combustion: fuels from your body that you burn with oxygen. This involves the burning of carbohydrates and / or fats
Anaerobic burn: fuels from your body that you burn without oxygen. It involves the combustion of carbohydrates only and leads to the production of lactic acid. The heavier (more intensive) the training, the greater the proportion of anaerobic combustion. You can generally keep this form less long than a training intensity on aerobic combustion.
Neuromuscular system: this system applies to the nerves and muscles and is made up of the following parts: the nerve cells in the spinal cord, nerves in arms and legs, connections between nerves and muscles and the muscles themselves.
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