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cardio help

titanschicsha Posts: 16 Joined: 2003/02/21	2003/02/24, 05:39 PM I'm trying to lose some stubborn fat around the middle and I'm following the workout and diet but there is no cardio work listed. I've been walking (very fast) 2 to 4 miles 4 times a week and I'm wanting to add more cardio gradually. Any ideas. This isn't going to hurt my program, is it? ---------------------------- Sha Be strong, Live Long!!!!
Carivan Posts: 8,542 Joined: 2002/01/20	2003/02/24, 05:50 PM What ever you do for cardiovascular excersise is your choice. What IS important though is that you get your heart rate up to the zone where it is supposed to be. The formula for finding your target hr is this: 220-your age. What ever that number is take 65% of that for your minimum, then take 85% of that for your max. If you go to a gym some of the newer equipment gives this info to you . Tread mill, elipticle trainer, rower, bike, spinning, will help. Hope this helps. -------------- Nothing is too small to know, and nothing is too big to attempt! Ivan Montreal Canada
johnguy Posts: 104 Joined: 2003/01/29	2003/02/24, 06:02 PM Running is also one of the best natural aerobic activities one can do also. If you are staying away from walking because of joint problems etc. A lot of gyms and you can even buy cross country ski like machines which are VERY low impact, which offer a GREAT workout. I can burn as much if not more Cals, on the xcountry ski machine. The heart rate thing is also something you need to figure out. As it is also important in cardio. Last doing some weight training will also aid in getting rid of unwanted fat.... It should be included if your plan if you can. You don't have to go for mass gains, but some weight will help you tone up.
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2003/02/24, 06:28 PM start slow though if you choose running, continue with your walking and then gradually up the speed, you don't want to go full throddle into running if you haven't done so to avoid injuries. also, using the HIIT training is the fatest way to fat loss. do a search here in HIIT and read the articles, you will learn how to apply this to almost anything, running, walking, stairsteppers, rowing machines and other cardio machines. good luck! -------------- Bettia.... When you feel like giving up, take it to the limit one more time!! You will SUCEED :-)
Sempai Posts: 447 Joined: 2002/06/06	2003/02/24, 06:34 PM Welcome to ft, adding cardio will help you loose the extra fat you want to get rid of you have already had lots of good ideas mentioned but make sure you have your diet on track good luck -------------- Never be afraid to try something new. Remember the ark was built by amateurs, The Titanic was built by professionals.
jwhisner Posts: 35 Joined: 2002/08/04	2003/02/25, 12:57 PM i suggest working your way up to 2-3 HIIT cardio sessions per week. this will help you lose that last of the stubborn fat you have. but remember this is in addition to a good diet and weight trianing program. all are essential elements! :)
titanschicsha Posts: 16 Joined: 2003/02/21	2003/02/25, 01:25 PM Great advice, I found some great information on HIIT and I'm pumped. Does everyone one agree that doing this in the morning on an empty stomach will help burn fat not carbs. Also, It says that this is to be done for only 15 min. and no more than 3 times a week. Seems to good to be true but makes sense. Thanks again -------------- Sha
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2003/02/25, 02:50 PM i myself do it in the morning on an empty stomach right after my workouts, but i do it for 20 minutes not fifteen, three times a week. I guess it applies to each person differently. Start out slowly with it and if you feel comfortable adding the extra 5 minutes do so. -------------- Bettia.... When you feel like giving up, take it to the limit one more time!! You will SUCEED :-)