Cardio Workout Plan - My Favorite Fat
Burning Workout
By Phyllis Ward
One of the top questions I receive is “What
should I do for my cardio workout plan?” I usually
answer with a question; “What do you enjoy doing for
your cardio workout?”
It doesn’t matter so much what you do for cardio.
It’s doing what you enjoy. If I suggest you run 3-10
minute miles for your cardio workout plan and you
have never ran in your life or you hate running, how
successful of a plan would that be?
Let’s cover a few of the basics:
• Low intensity-is working at around the 60%
range of your target heart rate. 220 – 40 = 180
(maximum heart rate). 180 x 60% =108 beats per
minute.
• Low intensity is easy to do so you can workout
longer and a great idea for someone beginning a
cardio workout plan.
• Low intensity is low risk. Most anyone can start a
low intensity workout plan
• Low intensity is burns a higher percentage of
calories from fat.
You just stopped at fat burning and have decided
on low intensity didn’t you? Let’s take a look at
high intensity cardio.
• High intensity would be working at around
75-85% of your maximum heart rate. Using the same
calculations above a 40 year old would have a range
of 135-153 beats per minute
• High intensity cardio continues to burn calories
at a higher rate long after you have completed your
workout.
• You will burn more calories faster. You can walk 1
mile in 20 minutes and burn 100 calories or you can
run a mile in 10 minutes and burn 100 calories.
• High intensity can increase muscle mass. Look at
the difference in sprinters and marathon runners.
Here’s the question to ask yourself; What if I do
both? Hmmm…could that possibly work? Sure, it’s
called interval training. You work at a moderate
pace for 3-5 minutes, depending on your level of
fitness, and then work at a high intensity for 30
seconds to 1 minute. Work at a 5/1 minute ratio. If
you are starting at an intermediate level you could
work at a 3/1 minute ratio.
There are several ways you can set up your
interval cardio workout plan. I will use a treadmill
workout for an example since a treadmill has a timer
and is very versatile. Always take about 5 minutes
to warm up first.
Walking/Beginner-After your warm up walk briskly
for 3-5 minutes and then jog lightly for 1 minute.
As your fitness level increases you can shorten the
walk to 3 minutes. Repeat your intervals until you
have reached your goal mileage or time.
Running/Intermediate-After your warm up run at a
moderate pace for 3-5 minutes and then run full out
for 1 minute. As your fitness level improves you
will decrease your moderate time and even pick up
the pace a little. Remember, the goal is your target
heart rate.
You can use the same cardio workout plan with the
elevation on your treadmill. On your one minute
intervals or high intensity interval, increase the
elevation as high as is safely possible for you.
I’ve used a treadmill for my example but you can
use the same idea with running outside, an
elliptical trainer, spin bike, bicycle, aerobic
dancing; anything you like.
So my answer to, “what is the best cardio workout
plan?” Do what you enjoy first of all and integrate
interval training for a maximum fat burning cardio
workout plan.
Phyllis Ward is an author, speaker, online
fitness coach, and trainer. She consults with
clients by phone or in person. For more information
about Phyllis or her services please visit
http://www.godstemple40.com. You may contact her
by email at
phyllis@godstemple40.com. © Expect Success, LLC
All rights reserved
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