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Cardio vs. Resistance Training: The Truth About the Sport

Cardio vs. Resistance Training: The Truth About the Sport

There is controversy about both types of exercise. For some, a good cardio training regimen results in fitness and endurance. For others, weight lifting and resistance training need to be built into their daily schedule. Looking like Arnold Schwarzenegger is not everyone’s dream, unless you are an avid bodybuilder. Thinking that a full cardio workout, six times a week, is enough to stay fit and healthy, shouldn’t even cross your mind since both (cardio and resistance training) need to work together, in synergy.

Exercising on the treadmill or any other type of cardio equipment (for those with knee problems, lower-impact equipment such as the elliptical machine is highly recommended) at an average intensity should help your heart pump enough blood and help you to burn more calories. during your session. However, the calorie-burning process is over shortly (approximately 30 minutes vs. 90 minutes with resistance training) after you complete your cardio workout. Your desire is to prolong this process as long as you can to burn more fat, even after you finish your training session. The goal is to keep your metabolic rate as high as possible, for as long as possible. This is when you need to understand how the body works and see how you can play with it to burn more fat. Let me be more specific.

You will need to find out your target heart rate zone (THRZ). This should give you enough information to get to your fat burning process. Most cardio equipment comes with a heart rate monitor, and by squeezing the handles on the side of the machine, it can give you an accurate gauge of what your heart rate is at that particular point in the workout. You are probably wondering what your THRZ is. Very easy to calculate.

First, you need to determine your resting heart rate. You usually figure it out in the early morning before any strenuous exercise (including sex). You need to find your pulse, hoping to get one, and place your two index fingers on it, not your thumb, as it has its own pulse, and look at your watch for sixty seconds. It will be an accurate way of finding out your exact resting heart rate, as your heartbeat speeds up and slows down during that sixty second period. Some just look at their watch for 10 seconds, count their heartbeats for that short period of time and just multiply it by 6. I don’t recommend that method as it lacks accuracy due to the factors mentioned above.

Once you’ve determined your resting heart rate (it varies greatly with age, gender, and health), follow this equation:

THRZ equation:

Fat Burning Formula =

220 – (your age) = X

X – resting heart rate = Y

Multiply Y by 65% ​​= Z

Z + resting heart rate = fat burning THRZ

Cardio formula =

Same as above, however you need to multiply by 85%.

You must be looking at this formula and wondering if you are going back in time to your algebra class. Everything is easy and simple to calculate.

Take John Smith. You are 35 years old and have a resting heart rate of 68. What is your THRZ for fat burning and your cardiovascular THRZ?

THRZ to burn fat:

220 – 35 = 185 – 68 (resting heart rate) = 117 x 65% = 76 + 68 = 144

cardiovascular THRZ

220 – 35= 185 – 68 (resting heart rate) = 117 x 85% = 99.5 + 68 = 167.5

Here it is. You need to keep your intensity level between 144 and 167.5. Depending on what you’re looking for, whether it’s fat burning or cardiovascular health, you’ll need to stay within that range.

A good way to do this, when running on a treadmill or elliptical machine, is to grip the handles and determine your THRZ. If it’s lower than 144, run faster to reach that range. If it’s above 144, slow down to get back into that range.

Then you will stay in the fat burning range, which is what you are looking for.

For those looking for a true cardio workout, you’ll need to run faster than a bullet, because to maintain that range (166.5) for a long period of time, you’ll need to have your cell phone nearby. in case you want to dial 911.

All of this is great, but before setting up an exercise program for yourself, you’ll need to have a doctor’s approval. He or she will need to approve your desire to go to the gym. I’d be surprised if they don’t.

First, as mentioned above, you will need to set certain goals. What are you looking for? Obviously, in most cases, it’s about losing the extra weight. But how much is he above his average? You have to ask yourself what your ideal weight is. When you weigh yourself on the scale, what does the number represent?

Well, your weight is made up of bones, muscles, fat, organs, nerves, and water. The fat for men should be around 15% and 22% for women. There are many ways to calculate the percentage of fat in your body. A fitness appraiser can do the work for you. Any gym in your area should have professionals, mostly personal trainers, who can do this.

Calculation of your Body Mass Index (BMI):

How to calculate BMI:

Index = Weight (in kg) = Pounds/2.2 =

Height x Height (ft x 30cm) (ft x 30cm)

For example: Chris weighs 196 pounds and is 5’10”. If no other factors are considered, your BMI should be calculated as follows.

Weight = 196/2.2 = 89.9kg

Height = 1 foot = 12 inches. If Chris is 5’10”, that is equal to 5′(10/12)” = 5.83 x 30 cm = 175 cm

Index = 89.9kg =

175cm x 175cm

BMI = 29.5

What does this number mean? Well, it’s okay for men to keep the index between 20 and 25. Women should keep it between 19 and 24. Above 25, you should start worrying about your situation. Although not alarming. Above 30, it can become dangerous, again, without considering other factors outside of the equation. Bodybuilders and exercise addicts can have a high BMI (BMI > 30) but only 5% body fat.

We all need to do an assessment from time to time to know our safe zone or determine the number of calories that our body needs to function without overdoing it and increasing our BMI.

There are a few ways to determine the daily amount of energy (daily caloric needs) your body needs.

There are three equations to follow.

Equation One is based on average body fat (women – 22% and men – 18%).

Basic Metabolic Rate + Activity Allowance = Daily Calorie Needs

How do we calculate it? Well, it goes like this.

You should weigh yourself, yes, yes, I know, sometimes it’s hard to see the numbers. Anyway, get on the scale and write down that number, even if it hurts.

For women: Body weight in lbs. x 11 = BMR (basal metabolic rate)

For men: body weight in pounds. x 12 = BMR (basal metabolic rate)

BMR x your activity rate = AA (No, not Alcoholics Anonymous, it’s Activity Allowance)

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