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Cardio…You’re Doing It All Wrong…


running


…If fat burning is your goal. When it comes to cardiovascular exercises the choices and styles

are many. Most individuals go into a cardio routine with one goal in mind, to lose fat. But often

they wind up maintaining their current weight and body fat percentage. What could be the

issue?

One issue could be your target heart rate. Some go balls out and try to destroy their cardio

workout only to fall short of burning fat. Instead of getting the heart rate up to 130-140, try

hovering around 100-110.

Maintaining a heart rate of 100-110 beats per minute (BPM) during exercise can be beneficial,

particularly for those who are aiming to lose fat and tone muscle. Here are some of the benefits:

Fat Burning Zone

Overview: Exercising at 100-110 BPM typically falls within the "fat-burning zone," which is

approximately 50-70% of your maximum heart rate.

Benefits:

 Primary Fuel Source: Your body uses a higher percentage of fat for fuel compared to

higher-intensity exercises.

 Sustainable Energy: Easier to maintain for longer periods, allowing for extended

workout durations.

Cardiovascular Health

Overview: This heart rate range is effective for improving overall cardiovascular health without

excessive strain.

Benefits:

 Heart Strengthening: Strengthens the heart muscle, improving its efficiency.

 Circulation: Enhances blood circulation, which can lower blood pressure and improve

oxygen delivery to tissues.

Accessibility

Overview: A heart rate of 100-110 BPM is accessible for most fitness levels.

Benefits:

 Beginner-Friendly: Suitable for beginners and those returning to exercise.

 Lower Injury Risk: Lower intensity reduces the risk of injury compared to high-intensity

workouts.

Recovery

Overview: This range is often used for active recovery.


Benefits:

 Muscle Repair: Promotes circulation without adding significant stress, aiding in muscle

recovery.

 Flexibility and Mobility: Can incorporate light cardio with stretching or mobility

exercises.

Mental Health

Overview: Moderate-intensity exercise at this heart rate can positively affect mental well-being.

Benefits:

 Stress Reduction: Helps reduce stress and anxiety levels.

 Mood Improvement: Promotes the release of endorphins, improving overall mood.

So next time…

Slow down a bit. Get your heart rate between 100-110 and extend the workout by 10-15

minutes. You will be amazed at the results.

Need help with your training? Contact us anytime of day!

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