There is no denying that there are lots of benefits associated with exercising. But, the fact of the matter is that in order to enjoy them, you have to do the right amount. According to experts, you need to do about 30 to 60 minutes of moderate-intensity cardio exercise at least five days a week or about 20 to 60 vigorous-intensity cardio exercise thrice a week. However, there is another form of exercise, which is gaining popularity these days because it requires minimum input, but can offer you the maximum output.
Have you ever hopped on a piece of cardio equipment and saw a setting that said “Cardio Zone” or something similar? Then you selected that option and you proceeded to workout at a steady pace for 20, 30 or even 45 minutes? Ok, well it’s time to ramp up your conditioning and your kick your weight loss into high gear. No more “Cardio Zone” for you…No…its weight loss and conditioning zone for you from now on!
So let’s follow what might be a typical exercise program design. Monday, hop on the treadmill and go for 30 minutes. Tuesday, a little resistance training for the upper body with say…10-15 pounds. Wednesday, rest…after-all you worked hard the past couple days and rest IS important. Thursday, treadmill again…Friday, perhaps a little work on the lower body and core. Week 2---repeat. Week 3---repeat. Week 4 through 100---repeat! Now whoa up there!
How Hard Should I Go? You don’t want to just hop onto a treadmill and go as fast as you can for 30 minutes and call it a day. Like all other training, cardio training needs to begin at the appropriate level and have progression. When figuring out what intensity to start with, think of 3 levels or Zones. Zone 1 is a beginning level and will build up your base cardiorespiratory fitness level.
During the initial evaluation, some trainees tell me that they seem to be everything right in terms of their fitness, but they don’t have any effects. They tell me the stories of training for 90 minutes each and every day, seven days a week, faithfully sticking to their gym for years, starting their workouts at 5AM, because then, they have to go to work, sticking to exactly the same food, which they had established is good for them, not snacking in between the main meals. Yet, whenever they step on that scale (which they often do daily), the needle does not bulge!