How do you want more efficiently with the cardio workout during the exercise to burn for a shorter time and more calories? Read more ... You'll be amazed! It may not be necessary until you think exercise! Some time ago I came across the work of Dr. Al Sears, which has been operating in the field for over 25 years. His PEACE ™ training method based on the theory that continuous training and resistance actually causes your heart and lungs, "downsizing" as the body adjusts to demand.The PACE System ™ is designed to challenge peak lung volume. If "top" your aerobic zone (which he calls the over-your aerobic zone - high power and short duration) exercise, you create an oxygen debt sending signals to the lungs to expand. In turn, this forces the lungs, increasing the volume and performance, and the construction of reserve capacity to adapt your heart.
Their reserve capacity means your heart has the capacity to get more blood to pump faster in times of stress. For your lungs,means they are capable of intense activities such as lifting or around the bus. Without a good reserve of power, is more than having a bad reaction to a situation of high stress. Exercising in this supra-aerobic zone, according to Dr. Sears, can also help you burn fat more efficiently and reduce their conservation.
In general, what many of us have learned over the years, which to a certain intensity or "zone" to have in order to burn fat. Below is a chartthe percentages of protein, carbohydrates and fats to use our bodies as "fuel" in the conduct of activities of different intensities.
- Fats Carbohydrates Protein Activity Level
- Rest 1 to 5% 35% 60%
- A low-intensity 5-8% 70% 15%
- Moderate intensity 2-5% 40% 55%
- High Intensity 95% 2% 3%
This table is still true today, but remains the most important question is, remains as important as our fuel of fat best way to lose weight? Your body is adjusting, it will be more fat for betterPreparing for the next time you exercise and so it is very likely sacrefice muscles. Your body says, "food - It 'best to save the fat for us for a long time to run tomorrow." This defeats the purpose, is not it? After the chart above, why not just rest and burn more calories from fat?
Dr. Sears points out that the way you practice is how your metabolism is influenced in the coming days to facilitate the fatBurning. He suggests that short-burst exercises that tell your body not to store fat as energy, why do not you use it. They are carbohydrates used for exercise and fat burning after your workout is done. Several studies have been conducted comparing the short burst of training compared to the long period of resistance training. The results show an increase in muscle mass and decreased fat content with a short burst training. What really makes sense to me and explain why bodybuilders andSprinters are muscular and lean.
Here are some of the advantages of short-burst exercises are for health, will be:
- The improvement of the maximum output rate
- Better heart the question of setting your heart
- Help your body to lose in less than 10 minutes per day of fat
- Improvement of cholesterol levels
- Provision of some anti-aging
My first thought reading this was "brilliant, but what about the person who is really out of shape - not badthemselves? "You increased intensity is entirely personal and do not have the get-go from full speed down the road from the gas! An elliptical or a recumbent bike can certainly do the job. Always with an exercise program, consult your doctor to start.
Get to know your heart rate at rest and during exercise
They are often, colorful graphics gym, because you see, but the maps included only the age of a person and not take their fitness. A40-year, marathon runner, the fitness level is very different from a 40-year-old man who has never exercised. This is why you are resting heart rate should be included in the equation to evaluate the real life of work "zone" is.
To find the single "zone", take the resting heart rate when you wake up in the morning, before doing anything else. To do this, take your right index and middle finger and put it on the inside of the wrist near the thumb and count the beats for 15Seconds. Then multiply this number by four to calculate the number of minutes. Then use your resting pulse, calculate your target heart-vascular area of the heart rate reserve method:
- Heart rate limits = (220 - age) - resting heart rate x .60 + resting heart rate
- Heart rate limits = (220 - age) - resting heart rate x 0.80 + resting heart rate
For example: my morning resting pulse is 50 and I 39 years:
- (220-39) - 50 x0.60 + 50 = 129 beats per minute is the lower limit of the training
- (220-39) - 50 x 0.80 + 50 = 155 beats per minute is the upper limit of the training
My area of practice should be 129-155 beats per minute. When working with a short burst exercise, should the upper limit of this area on business or even a little 'higher.
Tools for you
Heart rate monitors are readily available to measure heart rate and stay in your area. This eliminates theDifficulty counting your heart beats per minute, which can sometimes be difficult if you are physically. It will also help you take your training and keep on track with your goals. You can add any time to buy sporting goods stores.
Here you will find more information on the PACE program http://www.alsears.com ™. And 'possible to order the book, which gives you the necessary steps to create your own program and get amazing results.
One of my favorite routines quickly and comfortablyis the jump rope. One minute to jump over one minute of silence for 10 times, 20 minutes of exercise equal for everyone. I follow my heart rate at the end of the minute and jump about to start.
You can do interval training on the bike or elliptical. Now, this does not mean that you should not run a marathon, if you really like! This information is a guide to help another way to find your exercise program. Exercise on the move ... short and efficient means of trainingthat will help you reap the best benefits!
