I constantly hear a wide range of theories on which type of cardio is best. So how can anyone figure out which type of cardio is best for them. Well……Let me start by giving you the worst sources for finding the answer to this question.
- Infomercials – When watching an infomercial to gain fitness knowledge you need to keep one thing in mind. Their #1 goal is to sell you something. They’ll give you a bunch of 1/2 truths that sound awesome, but mean very little. They’ll tell you things like “You’ll burn 2.5x more calories on our machine”. Translation….. You’ll need to work 2.5x harder on our machine. Or “I lost 50lbs in 3 months doing this fitness program”. Translation….. Someone who was over eating and not exercising at all started under eating and rocking out lots of cardio. Or you’ll see totally ripped individuals doing a certain aerobic class with the hidden message “If you want to look like these people you need to do our aerobic routine”. Translation……These people do much more than just the mentioned aerobic routine. They are also lifting weights, eating right, and taking supplements that may or may not be legal.
- Pinterest – Pinterest (and other similar sites) is a great place to get the creative juices flowing for home improvement projects, fashion tips, etc. But not for fitness. NEWS FLASH……excessive creativity does NOT equal better fitness results.
- Friends and family – Just because your sister’s co-worker knew a guy that went to school with a gal that met a guy that lost 50lbs doing cross-fit doesn’t mean that’s the best cardio plan for you.
So how do you find the right cardio plan?
Take these factors into consideration and you’ll be good to go.
The best cardio program is the one you will actually do – The first step to finding your cardio match is finding which cardio style you hate the least. For me, I hate long distance running the most. So if I try to become a long distance runner I know I will give up soon because I hate it sooooooo much. I’m more likely to stick to a cardio program that includes interval running, kickboxing, or an elliptical.
It’s all about the heart rate – Elevating your heart rate elevates your calorie/fat burning. There is no super-secret movement that burns calories better than any other movement. Any movement that elevates your heart rate will do the trick. The higher your heart rate the more calories/fat you’ll burn. The longer your heart rate is elevated the more calories/fat you’ll burn. That’s it.
How high should my heart rate get?
ANSWER: It depends. If you’re cardio choice has you moving at a consistent pace (like on an elliptical, bike, or treadmill) I typically recommend a heart rate of 75% of your maximum heart rate.
FOR EXAMPLE: If you’re 40 years old (and have no medical restrictions) I would recommend maintaining a heart rate of 135 beats per minute. To figure your heart rate goal, use this formula ( 220 – your age x .75 = your target heart rate). If your cardio choice is more of an interval style I typically recommend getting your heart rate up to 90% of your maximum heart rate then let it come down to 70% of your maximum heart rate. If you’re not able to check your heart rate your best bet is to work at a level that makes it hard to hold a conversation, but not impossible.
A MOMENT OF TOUGH LOVE
Sometimes when I unveil this bit if information to my clients, they are on the verge of shedding tears. But as your personal trainer I am compelled to share this information with you so here goes…….
Going for a walk in the neighborhood does NOT count as cardio. Neither does golfing, mowing the yard, cleaning the garage, taking 10,000 steps, etc. These are activities, not cardio. “But why?” you ask. To be considered a cardiovascular workout you need to have your heart rate consistently elevated. Sure you’re pooped after doing these activities, but it’s still not cardio.
How long do I need to do cardio? – Unless your training for a marathon or some other specific athletic event, I recommend doing a minimum of 20 minutes and a maximum of 1 hour. I know that’s a big range of time, but the answer to this question varies this much depending on your ability, motivation, and goals.
How often should I do cardio? – When most people start a cardio program they are super motivated and have no problem rocking out cardio 6 days per week. I say “ride that train as long as you can”. This much cardio will give you a nice little jump in your fitness progress. Just understand that you won’t be able to keep up that pace forever and that’s OK. The problem is most people feel like they are failing and give up when their cardio drops to 3x per week. NEWSFLASH…… Doing cardio 3x per week is awesome. Heck, 2x per week is still good. So in conclusion, while more is better 2-3 times per week is good. The most successful people will do cardio every week for the rest of their life. Not tons of cardio for 30 days followed by no cardio for the next 6 months.
You can count on me diving into the details of cardio in future posts, but follow these guidelines and you’ll be off to a good start.