How To Maximize Fat Burning During Cardio Workouts
Cardio workouts are popular among those trying to lose weight.Burning calories doesn't always translate to burning fat.Aerobic activity done at a moderate intensity burns more calories from fat, but research shows that this doesn't make it the most efficient way to lose fat.If you want to increase the likelihood fat will be burned during an aerobic routine, you can work on hitting an even intensity, allow you to work out long enough to burn fat, and also do interval training, in which you switch.Interval training can lead to greater loss of fat because of the afterburn effect.
Step 1: You can learn how to monitor heart rate.
It's important that you get a good heart rate for burning fat.A steady heart rate will allow you to work out for a long time more comfortably, giving your body the ability to burn fat while you're exercising.Measure your heart rate before you start working out.Put your fingers against your neck.You should feel a beat.This is your heartbeat.Take the number of beats and divide it by four.This is your resting heart rate.The resting heart rate should be between 60 and 100 beats per minute.You should talk to your doctor if your heart rate is higher or lower than this.
Step 2: The maximum heart rate is 70%.
The maximum heart rate is the maximum speed at which your heart can beat.Subtract your age from 220 to figure out your maximum heart rate.If you're 27 you have a maximum heart rate of 192 BPM.The number is 220 - 27.If you wanted to burn fat, you would want a heart rate of at least 70%.Take your maximum heart rate and divide it by.7 to figure out the best time to exercise.The highest heart rate you should aim for is 135.Take your maximum heart rate and divide it by 6 to figure out the lowest you should be exercising at.This would be 116 in the example above.You would try to get your heart rate between 115 and 135 beats per minute during workouts.You can measure your heart rate during workouts.Use your index and third finger to check your pulse, then count the number of beats in 15 seconds.
Step 3: Work out for more than an hour.
This is a less intense workout and you can maintain this heart rate for a longer time than you could at a higher intensity.The body takes 30 minutes to start burning fat.Aim for more than 30 minutes of exercise if you want to target fat during your aerobic routine.Aim for an hour to 90 minutes of your regular aerobic routine, done with your heart rate 60 to 70% the whole time.It's important to keep in mind that burning fat during your cardio workout isn't the most effective way to lose body fat.While more fat is burned during the 30-90 minutes of working out, a more intense workout (for instance 80% of HRMax for 30 minutes) will burn calories afterwards and the two might equal out in terms of energy consumption.
Step 4: As necessary, increase or decrease your heart rate.
Your heart rate increases and decreases as you work out.If your heart rate is less than 70%, you should increase the intensity of your workout to get it up to speed.Slow down if your heart rate is too high.You should be able to figure out what level of intensity will produce the right heart rate after a few workouts.
Step 5: Prior to aerobics, engage in weight training.
If you want to burn more fat during aerobics, weight training can help.Weight training makes your body burn more calories and warms it up for fat burning.
Step 6: Pick a mode of weight training.
There are different ways to engage in weight training.You can use your own body as a weight, use dumbbells at the gym, or work with gym machinery.Push-ups, pull-up, plank, abdominal crunches, and leg squats all use your own body as weight.These are good options if you work out at home.Resistance tubing can be purchased at fitness stores.This form of tubing is lightweight and resistant to being stretched.Resistance tubing can be used for a lot of weight training.You can buy free weights at the gym.The weight machines can be used at the gym.To make sure a weight machine is right for you, you may want to talk to a trainer.There are settings for bench height, handle heights, incline and decline.
Step 7: Start with low weights and small reps.
You need to start small if you've never done weight training before.If you don't have a sense of your strength or proper form, it's easy to strain yourself when you start weight training.You want to start weight training with lighter weights.When starting out, you should do 12 reps of a single motion.You can hold a dumbbell in one hand and hold it in the other.If you want to lower the dumbbell, you have to bend your arm at the elbow.You have to repeat 12 times.You should be tired by the twelfth repetition.It will be difficult for you to finish the motion.A heavier weight is needed if you don't feel tired.The amount of weight that can be lifted depends on a number of factors.To get a sense of where you should start, you might want to talk to a trainer.
Step 8: Two to three strength training sessions a week is what you should aim for.
The sessions should be around 20 to 30 minutes.If you want to lose fat, you should work out for 30 minutes.You can see the results from weight training two or three times a week.Strength training can be done more often, but you have to work different muscles each day.You shouldn't weight train the same muscles two days in a row because they need time to rest between sessions.For instance, work your legs one day, your arms and chest the next, and so on.Your muscles will grow on those rest days.
Step 9: Aerobics is done after weight training.
Your body will be ready to burn more fat after you finish weight training.
Step 10: The length of your intervals should be decided.
Interval training is a type of training in which you alternate periods of moderate and high-intensity exercise.Interval training can help you work out more efficiently.Your body will burn calories for hours after you have completed high intensity interval training.The length of your intervals should be decided if you want to try interval training.Many people think interval training is complicated.You can choose the length of your activity.You can do them for up to three minutes or less.Before setting hard and fast rules for yourself, you might want to do some trial and error.Two minute intervals can wear you down quickly.Try to go for one minute or 30 seconds.You can change your mind.You can warm up with a few intervals of 30 seconds and then move on to a minute.
Step 11: Between a slow and steady pace and short bursts of intense exercise.
You can begin your routine once you have decided on intervals.You can go at a steady pace for two to five minutes, then switch to a high-intensity speed for 30 seconds.Continue this pattern for a while.Your workout should last between 20 and 30 minutes.During the high-intensity interval, your heart rate should be 85%.
Step 12: Talk to a trainer.
Interval training for fat burning depends on a number of factors, including your personal fitness level, target heart rate, current weight, and many more.Discuss your desire to burn more fat with a personal trainer.He or she can help you figure it out.
Step 13: Consider the risks.
There are certain risks associated with interval training.If you have certain conditions, it's important that you don't engage in interval training without talking to a doctor.You may want to talk to your doctor if you have heart disease.If you rush into a routine that is too strenuous, you are at risk of injury.It is possible to start out with just one or two high intensity intervals.