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Faizan
Cardio exercise is an effective tool to help you elevate your heart rate while exercising to an optimal level for burning calories. Cardio also strengthens your heart muscle and allows you to improve endurance and cardiovascular health. Understanding how to structure your cardio workout routine will help you to tone and strengthen your legs while reaching your cardio fitness goals.
Reaching a Cardio Level of Intensity
There are many differing theories on how to determine the appropriate heart rate target zone for cardiovascular exercise. You can use an online target heart rate calculator, which can determine a generalized recommendation for your heart rate zone based upon your age. As your fitness level improves over time, however, you may need to increase your zone by 10 to 20 heart beats per minute to continue to target cardiovascular exercise. Use a heart rate monitor watch to help you identify your intensity level during your workout.
Checking Your Level During Exercise
Because there can be variations of up to 15 to 20 beats per minute between different people, follow a general rule of thumb to know you have reached an effective level. While working out, try to speak a five- to seven-word sentence without taking a breath. If you cannot finish the sentence, you are likely over your target heart rate and should reduce your intensity to avoid burning muscle instead of fat and calories. If you can easily finish the sentence and could continue to speak, then you have not yet reached a cardio target heart zone.
Examples
Most cardio workout routines target your legs and help you build lean muscles, which in turn helps to burn the fat off around those muscles to reveal toned legs. Running, brisk walking, spinning and cycling along with using the elliptical or stair climber machines are an excellent way to tone your lower legs while reaching a cardiovascular level of intensity.
Cardio Weight Training
Another way to really sculpt and strengthen your leg muscles is with modified weight training. Use a weight or resistance that is approximately 25 percent of your maximum lift one time. For example, if you can squat with 20 pounds of dumbbells in your hands, then opt for 5 pounds for cardio exercise. Try to perform the exercise repetitively for up to five minutes, building your tolerance up to continue the exercise with no rest breaks. You can quickly reach your target heart rate zone while dramatically improving the strength and endurance of your leg muscles.
Reaching a Cardio Level of Intensity
There are many differing theories on how to determine the appropriate heart rate target zone for cardiovascular exercise. You can use an online target heart rate calculator, which can determine a generalized recommendation for your heart rate zone based upon your age. As your fitness level improves over time, however, you may need to increase your zone by 10 to 20 heart beats per minute to continue to target cardiovascular exercise. Use a heart rate monitor watch to help you identify your intensity level during your workout.
Checking Your Level During Exercise
Because there can be variations of up to 15 to 20 beats per minute between different people, follow a general rule of thumb to know you have reached an effective level. While working out, try to speak a five- to seven-word sentence without taking a breath. If you cannot finish the sentence, you are likely over your target heart rate and should reduce your intensity to avoid burning muscle instead of fat and calories. If you can easily finish the sentence and could continue to speak, then you have not yet reached a cardio target heart zone.
Examples
Most cardio workout routines target your legs and help you build lean muscles, which in turn helps to burn the fat off around those muscles to reveal toned legs. Running, brisk walking, spinning and cycling along with using the elliptical or stair climber machines are an excellent way to tone your lower legs while reaching a cardiovascular level of intensity.
Cardio Weight Training
Another way to really sculpt and strengthen your leg muscles is with modified weight training. Use a weight or resistance that is approximately 25 percent of your maximum lift one time. For example, if you can squat with 20 pounds of dumbbells in your hands, then opt for 5 pounds for cardio exercise. Try to perform the exercise repetitively for up to five minutes, building your tolerance up to continue the exercise with no rest breaks. You can quickly reach your target heart rate zone while dramatically improving the strength and endurance of your leg muscles.
Posted in: Aerobics
