Fitness advice
Cardio Training
Wesley Wilson
 Lead Trainer by Pila Photography Cardiovascular training is a type of exercise designed to increase muscular endurance by improving the performance of the heart and lungs to distribute oxygen to the muscles. Cardiovascular training can also help you achieve and maintain a healthy weight by burning calories (fat calories). Exercises of this type use large muscle groups, and involve raising the heart rate to a target rate for at least 30 minutes. There’s a large amount of people neglecting cardiovascular training in their daily regimen, do to it being boring or just darn tough. I will explain ways to make it fun, exciting and challenging in order to reach your certain fitness goals.
There are tones of different types of cardiovascular training activities; I put them into two different categories, which are: Outside Cardiovascular Training and In Door Cardiovascular Training.
Outside Cardiovascular Exercise includes: running, walking, jogging, bicycling, jump-roping, swimming, kayaking, surfing and skiing to name a few.
Indoor Cardiovascular Exercise includes: treadmills, stationary bicycles, stair climbers, rowing machines, elliptical trainers, cross trainers, arch trainers and ladder climbers.
With all of these different types of cardiovascular training exercises, there are things to consider. If you've been doing cardiovascular training to try and burn fat, you may have heard various theories regarding the best fat burning techniques, such as doing cardio at low intensity instead of at high intensity or doing cardio on an empty stomach. Different fitness professionals have different beliefs, and all the conflicting information out there can lead to misconceptions. Here are some great tips when doing your Cardio training.
If your goal is to burn fat, keep in mind that you only start burning fat cells after approximately 20 minutes of a cardio workout.
Interval Training (Slow/fast workouts), where you sprint for one minute, then walk for two, are best for burning fat. Simply put, a higher heart rate burns more calories. For example, you burn 100 calories in 20 minutes of low-intensity work compared to 160 calories in 10 minutes of high intensity, and you also burn more total fat in less time during a high-intensity workout!
Another Great way to get the fat burning is not just sticking to one machine for say 30 minutes, but actually using 3 - 4 different machines for 5 - 10 minutes each, this will in fact cause your body to burn extra glycogen and fat storage cells.
I get asked all the time on what to eat before cardiovascular training and how long before their exercise should they eat. You should in fact have a low calorie snack about an hour before your workout (allowing enough time for digestion), such as an apple and a ½ cup of low fat yogurt or cottage cheese. You won't sacrifice energy for the workout, and those minimal calories from the preworkout snack will be burned quickly and efficiently during a 20 - 30 minute, moderate to high intensity cardio session.
The answer to having a six pack is of course having a low body fat percentage, roughly in the 5-7% range for men and 8-10% for woman. In order to achieve a low body fat percentage you have to be dedicated to your cardiovascular training, because it’s the main fat burning exercise, and of course keep your nutritional intake nice and clean!
We all like the thought of having ripped six packs and overall cut up physiques, but there’s that part where you have to actually go out and train!! Take the awesome tips from the trainers of On Display Men and put it into practice, because we practice what we preach!
If you have any further questions on cardiovascular training or any other types of training, contact either me or my team for the best fitness advice on the planet. Keep pushing for those goals!
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Wesley is our Lead Trainer for ODT and the owner of Wesley Wilson Fitness based in Santa Barbara, California. He is a Certified Personal Trainer with ISSA and NASM.
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