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2004/03/23, 12:54 AM
I want to lose belly fat... I do a machine called Pre-Cor, where you move your arms and eliptical on the legs. The machine has different modes. I do what is called "fat burning" mode. But the thing is... you have to move really slow,keeping your heartrate to a minimum, I don't work up a sweat. I've seen thinner woman going really fast on those, doing a high cardio workout. Should I be doing that kind instead?
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2004/03/23, 01:35 AM
well there is no way to target and only loose from your belly. If you want to loose weight, you need to look at your Diet, make sure that is on track first. As for what Cardio to do, I personally have found that higher intensity Cardio, for 30-60min 3-5x's a week is the way to loose Fat. The Elipical Machine works fine, I am using that right now for my main source of Cardio, and I have been loosing weight quite Consistantly for the last 8-1o weeks.
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2004/03/23, 07:53 AM
If your heart rate is skyrocketing - it is an indication that your heart is out of shape. As you get fitter it will be harder to make your heart rate go up. That is good and means you have to work harder to be in the zone you desire.
The 'fat burning' program is kind of a myth- yes, you may tap into more fat as fuel ion a lower heart rate zone, but in a higher intensity workout you will burn more total calories and a percetage comes from fat.
Try the cardio program - you may still have to go slower for a while while you increase your fitness level.
Don't try to copy what someone else is doing based on how they look - she may never have been heavy or she may be a recovering anorexic, or she may have been exercising for years - you have no idea. And a skinny appearance doesn't tell you anything about her interior health - she may overexert al the time and be minutes from a heart attack. You just don't know. Measure yourself against yourself - did you do five minutes more than your best time on the precor, have you gone up a level in resistance, etc.
here is what i give my clients on Target Heart Rate - print it out and read it, okay?
You will sweat more when you are fitter!
Understanding Your Target Heart Rate Zone
Understanding your Target Heart Rate Zone (THR) and working within its boundaries will help you maximize your time spent doing cardiovascular exercise.
When you exercise at the correct intensity you will achieve a higher level of fitness more easily than if you are constantly over-exercising (and fatiguing your heart) or under-exercising (and not challenging your body).
There are different ways to track your heart rate while exercising, some more convenient than others.
The simplest and most ‘hands-free’ method is to purchase a heart rate monitor that you wear around your chest. The monitor then picks up your heart rate and transmits it to either a wristwatch display or the cardio equipment you are on (if it is compatible). Monitors range from very simple up to very complex. A simple monitor will do if you can remember your THR, a more complex monitor can be programmed to alert you when you reach certain heart rate ranges.
The next method is a little more involved. You can take your pulse for 15 seconds and multiply the number of beats by four, thus getting your Beats Per Minute (BPM). To do this you need to find your pulse on your wrist just below the thumb side of your palm, using your first two fingers count the pulses while watching the seconds hand on your watch. You need to keep moving while you do this (so your blood pressure/heart rate doesn’t drop off and make you dizzy). Example: I counted 21 beats in fifteen seconds, therefore 21 X 4 = 84 BPM.
Another way to monitor your intensity while exercising is your Perceived Rate of Exertion. This method may not be as accurate, but will do if you don’t want to monkey around with a HR monitor.
Perceived Rate of Exertion basically has you ask yourself “How do I feel?”.
If you can easily talk and are breathing normally, you are at a very low level of exertion.
When you are bringing your intensity up, to challenge your system and improve your fitness level, you should be able to talk in-between breaths. So, if someone walked up to you while you were doing your cardio and asked “How do you like the weather we’re having?” You could answer “I” breath “like it” breath “just fine” breath. Now your are at the higher end of your intensity.
If you get to the point where you cannot answer a question and are gasping to get in enough air you are working too hard and will not increase your fitness level.
High intensity bursts are okay, for short intervals like a minute or two, but you will wear your heart out if you try to push it too hard for too long!
Last, but not least, you can monitor your heart rate using the hand-held sensor pads available on some cardio equipment. The drawback is that sometimes these pads don’t function very well and sometimes you will get erratic readings from them (some CD players and radios seem to effect them).
Okay, now you now the different methods for determining your heart rate and if you are in the ‘zone’. But what is your zone?
On the next page we will calculate your Target Heart Rate Zone.
V.I.P. Training, Inc.
Target Heart Rate Zone
Client ___________________________________________________
220-_________= _________. This is your Maximum Heart Rate.
(age)
Max Heart Rate______ X 55% = __________ Low end of THR Zone
Max Heart Rate ______ X 75% = __________ Middle range of THR Zone
Max Heart Rate ______ X 85% = __________ Upper end of THR Zone
Max Heart Rate ______ X 90% =___________ Top of THR Zone - Intervals only.
When you do your cardiovascular/ aerobic activities you need to get your heart rate at least above ____________ but not above ________ .
(low end THR) (upper end THR)
For High Intensity Interval Training you might get your heart rate up to the top end of your THR Zone, but you should only keep it there for one or two minutes and your recovery time at a lower intensity should be as long or longer than the time you had it up.
If you want to know how to tell if you have increased the level of your cardiovascular fitness you can try this simple method:
One day each week, before you get up out of bed in the morning, take your pulse for one full minute and write it down. This number is your Resting Heart Rate. If the number tends to stay the same, you are maintaining your current level of fitness. If the number decreases each week or two, you are increasing your fitness level (keep up the good work!). If the number gets higher, you are working out too intensely and fatiguing your heart, slow down a little and watch your Target Heart Rate while exercising!
If you have any further questions about cardiovascular exercise please ask your trainer, that is part of their job!
Please note: These methods do not replace the advice of your physician and do not take into account any heart problems or medications that may affect your heart rate. Anyone starting on an exercise program should discuss it with their physician. V.I.P. training, Inc. is not liable for any health issues resulting from these instructions. This is for informational purposes only.
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2004/03/23, 08:42 AM
so sweating more is a good sign.. <phew> I was starting to think I was getting hot flashes!
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: ] ~Danielle
Action may not always bring happiness, but there is no happiness without action.
~Benjamin Disraeli
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2004/03/23, 10:22 AM
My schooling is the fitter you get, the more you sweat. your body gets more efficient at cooling your core (sweating)!!
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"To be able to go to the gym and train hard is a joy and a privelege, even though the hard work necessitates driving yourself through considerable discomfort. Savor this privelege and blessing, and revel in it."
Stuart McRobert, Beyond Brawn
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