Cardio Workouts That Speed up Metabolism
Posted by Paul on 02 February 2010 in Exercises | 20 Comments
No at home weight loss program will be effective unless a cardio workout is part of it. Simply put, cardiovascular exercise, or cardio for short, is any form of movement that gets your heart pumping, your blood flowing, and your lungs expanding. This increases the amount of oxygen your body uses and speeds up your metabolism. This means that, eventually, your body will be so efficient at using energy that you’ll be burning calories and losing weight even when you’re resting.
Getting more specific, an effective cardio workout should get your pulse up to 65 to 85% of your maximum heart rate (MHR), and you should maintain that rate for at least 20 minutes.
How do you get your MHR?
It’s simple: just subtract your age from 220. To know how fast your heart should be beating during your cardio workout, multiply your MHR by 0.65, and then multiply your MHR by 0.85. These two numbers will then give you the range your heart rate should be when you’re exercising. For example, if you’re 30 years old, your MHR will be 190. This means that for at least 20 minutes during your workout, your pulse rate should be 123.5 or 124 to 161.5 or 162 beats per minute. You don’t need to go to a gym with fancy monitoring equipment to make sure you’re within your target range a very small investment with a heart rate monitor will do, so you can easily make sure you’re doing your cardio exercises effectively in your own home. At the very least, you should exercise three times a week for your cardio workout to result in fat burning and weight loss.
But now that you know the numbers and math needed to have an effective exercise weight loss program, what exactly should you be doing?
The answer: any physical activity, as long as you’re getting your heart beating as fast as it should! That’s the beauty of cardiovascular exercise anything that gets you moving and your heart pumping will speed up your metabolism. There’s no need to fork out money for a gym membership or purchase expensive, space-eating equipment. If you already have a bicycle, cycling machine, or treadmill, that’s well and good use it! If not, a brisk walk around your neighborhood or doing laps in your community pool will effectively speed up your metabolism, as long as you’re getting your heart rate up to the numbers you need. If that doesn’t appeal to you, dancing (whether at home or out in the club), rollerblading, or playing sports with friends are also great cardio workouts.
If you really insist on staying at home to do your exercises, even housecleaning can be an effective workout. By really putting your back into mopping, sweeping, and dusting, you’ll break out a sweat and get your heart pumping. Other exercises you can do at home are climbing your staircase or jump rope the last is a really effective calorie burner, making you use up to 800 calories per hour.
All you need to do is to move enough to get your heart beating fast enough, for at least 20 minutes a day, three days a week. That’s all you need to know for an effective workout and to achieve weight loss!
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