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Here are 5 keys to getting the most out of your cardio and ensuring that you get results. Don't worry, I'll send you the bill.

1.) Target Heart Rate

Let's be real for a second, your body is going to do what you tell it to do right? So having established that fact, let's explore your heart rate for a little bit and examine where you are and where you need to be.

220-Age. This will give you an idea of what your maximum heart rate is. The error with this formula is that it assumes that everyone at a particular age has the same fitness level (which isn't true), but for someone who is getting back into the swing of things or venturing to lose a few pounds, this formula will do. So let's say you are a youthful 40 year old bombshell waiting to happen. 220-40= 180 bpm (beats per minute). This is your ceiling. If you got to this point during a workout, and you weren't Lance Armstrong, things would probably start going dark and changing colors on you. This is 100% of your maximum heart rate. This is half of the battle. During the Cardio session, your heart will reach some percentage of the maximum heart rate. What many people do not realize is, the percentage reached determines what happens physiologically with your body (i.e. whether you are burning fat, carbohydrates, or expanding the aerobic zone). With me so far? Here's a break down of how the percentages work on your body:

The Energy Efficient or Recovery or Fat Burning Zone- 60% to 70% of your MHR (Maximum Heart Rate)
L et me first say this: Remember how I said ' your body is going to do what you tell it to'. If your heart rate is below 60%, and you are not rehabbing an injury or being courted, please speed up! You must tell your body to burn fat and you don't do this by putting both your body and everyone else that is watching you to sleep on the treadmill! Right? Now where was I... Training within this zone develops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70%. Another advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energize with glycogen, which has been expended during those faster paced work-outs. So what that means is: if you just want to burn fat or cool down after being in the Aerobic Zone, this is where you want to be.

The Aerobic Zone - 70% to 80% MHR
Training in this zone will develop your cardiovascular system. The body's ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved in this very zone. As you become fitter and stronger from training in this zone it will be possible to run some of your long (30-45 minutes) weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity. If you are just starting, you will be between these first two zones the majority of the time.

The Anaerobic Zone - 80% to 90% MHR
Anaerobic is the absence of oxygen. Now I know that sounds scary but, training in this zone will develop your lactic acid system. In this zone your individual anaerobic threshold is found - sometimes referred to the point of deflection (POD). During these heart rates the amount of fat being utilized as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen, is the runners worst enemy, lactic acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This happens at an individual heart rate for us all and is accompanied by a rapid rise in heart rate and a slowing of your running pace. This is your anaerobic threshold or POD. Through the correct training, it is possible to delay the POD by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the POD higher. That's just food for thought. You will want to stay away from this zone for now.

The Red Line Zone 90% to 100% MHR
Don't go here: Training in this zone will only be possible for short periods of time. It effectively trains your fast twitch muscle fibers and helps to develop speed. This zone is reserved for interval running and only the very fit are able to train effectively within this zone. For now, stay away from this zone. It would just make you feel sick and you would swear you saw a white light and Grandma and...you get the picture.

Ok so we know where we should be right? Good. Let's move on.

2.) Duration

Ok I am going to keep this one short and sweet. Research shows that a minimum of 30 minutes must be spent at cardiovascular activitity before significant fat burning begins. Newer research shows that two 15 minute cardio sessions is the same as one 30 minute cardio session. Basically what this means is stay on the treadmill long enough to break a sweat and get the body temperature up so that the time at the gym exercising is not spent in vain. Secondly, the fact that 30 minutes can be broke basically throws out any excuses for not getting it in daily. Which brings us to our next topic.

3.) Consistence and Persistence brings Deliverance...

From trainer to client, let me testify of how many clients lose heart after the first 30 minute session is done and the scale has not been altered to the point the client will never have to set foot in the gym again. Many times I think that after the first consultation with a personal trainer, the client expects to start losing immediately based on the fact that they have been in the presence of a personal trainer. The reality is: you did not get it over night, and you will not lose it over night. Let that sink in for a second... Ok now, you must make the committment to stay with the program if you want the program to reward you. It's just that simple. Let me give you a plan if you are just starting out.

First 4 weeks 30 minutes/ 3 days per week

Second 4 weeks 30 minutes/4 days per week

Third 4 weeks 30 minutes/ 5 days per week

There you go; your tab is adding up young lady...

4.) Variation

Ok, here is another short one, but very important. If you do the same things you have always done, you will get the same things you have always got. Or something like that. But that rings true when it comes to cardio as well. Change up the routine. If you have been on the treadmill for 4 weeks then it's time to do something different. It's the equivalent of eating chicken everyday with every meal. At some point you would stop enjoying it and your body would stop responding to it. It is what economists call the law of diminishing returns.

5.) HAVE FUN

You are 99.999% more liklely to stick to a program if you enjoy the program. I don't have a citation for that statistic, but I know it's valid. If you hate the treadmill, do something else. Find what toots your flute. Find the activities that make you smile and do everyone of them (as long as they don't violate the laws set forth in the Constitution or the local Judiciary). But really, exercise is enjoyable if you do the right things. Join a club team if you need a support group. I say that because friends will fail and they often do so in the presence of cardiovascular exercise. I am a witness. Do what you can stick to on a regular basis and look forward to doing for the rest of your life. Remember. Fitness is not just a part of life, but a way of life that encompasses the mind, body, and soul.

-Chuckie

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