There are different theories on the best intensity of aerobic exercise to burn bodyfat; some people say moderate-intensity, long-duration cardiovascular training is best. Others swear by brief, high-intensity aerobic training sessions. The bottom line is that if you burn more calories than you ingest, you'll lose bodyfat.
One example of a training protocol for reducing bodyfat is to perform aerobic activities 3 to 5 times a week for a duration of 20 to 40 minutes per session at around 60% to 75% of your maximum heart rate.
First, to find your estimated maximum heart rate:
- Subtract your age from 220; for example, if you are 30 years old, your maximum heart rate would be 220 - 30 = 190 beats per minute (bpm). Your estimated maximum heart rate is 190 bpm.
Now, to find your training heart-rate range:- Multiply your maximum heart rate by .60 (60%) and .75 (75%). (Our hypothetical 30-year-old's range would be found like this: 190 x .60 = 114 bpm, and 190 x .75 = 143 bpm.)
So, the bottom of the heart-rate range for someone 30 years old would be 114 bpm, and the top of the range would be 143 bpm. Your heart rate should remain between these two numbers for the 20- to 40-minute duration of your cardio training session.
The best type of cardiovascular exercise can be anything you enjoy doing that uses big muscle groups like riding a bike, walking, jogging, or using a Stairmaster or Versaclimber. Try different things and remember that during any training session, there is nothing that says you must continue with the same type of exercise the entire duration. For instance, you could walk on the treadmill for the first 15 minutes then finish up your last 15 minutes on the stationary bicycle. If you move quickly from one to the other, your heart rate won't drop much.
Another alternative for getting your heart rate up and burning some bodyfat is by using an advanced training protocol called the High-Intensity Interval Training (HIIT) program. This system is described in an August 1998 Muscle Media article by Shawn Phillips (No. 69, p. 76), which can also be accessed online in the "Training" area of this Web site. If you would like to obtain a free copy of that article, call our customer service line at 1-800-615-8500.
One last thing, be sure you consult a physician if you have any questions about whether or not your cardiovascular system is healthy enough to engage in strenuous exercise.
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