Fat Burning Workout
|SUPPLEMENTS||BODYBUILDING||FITNESS||WEIGHT LOSS & GAIN||EXERCISE||WEIGHT LIFTING||DIET & NUTRITION||INJURIES|
Fat Burning Cardio Workouts
Three Fat burning workouts follow which have been designed around the latest cardio research and which have been proven to get great results.
For maximum fat burning and time efficiency, use either fat burning workout 1 or fat burning workout 2, which are both high-intensity sessions. Fat Burning workout 3 is a lowintensity program that may be more appropriate for beginners or at certain times when you are easing back for various reasons - e.g. following illness or injury.
For each fat burning program, select the pace or machine resistance according to your individual level of cardiovascular fitness. If you have a heart rate monitor, you can work out the appropriate intensity needed to bring your heart rate to the prescribed level. Alternatively, use the Borg RPE (see here) to ensure you are exercising at the right intensity.
As you adapt to cardio training and your cardiovascular fitness improves, you will need to increase the machine's resistance or your pace to continue gaining benefits. When the exercise feels a little easier, it's time to make it harder again! For example, if you started at level 2 on the stationary bike with an RPE (rating of perceived exertion) of 5 (hard) , you may need to increase to level 3 after a few weeks to elicit the same RPE. Alternatively, keep changing the type of cardio you do to keep your body guessing (see here).
This workout is suitable for very wellconditioned weight trainers only. Start with a 5-minute warm-up, then gradually build up your pace or machine resistance until you reach your training zone (75-85% MHR) or an RPE of 6-7. Maintain your intensity in this zone for 20 minutes, although you may vary the intensity between the lower and upper ends of the zone if you wish. Gradually reduce your pace or resistance for a 5-minute cool-down before stretching out.
Aim to maintain a slightly lower THR of 70-80% MHR or an RPE of 6. Maintain this for 10-15 minutes to start with, and increase your workout time by 1 minute each time you train, until you reach 20 minutes.
Do not attempt this workout until you have achieved a good level of cardio fitness using fat burning workout 3 (low-intensity) below.
This fat burning workout is suitable for very well conditioned weight trainers only and is the most efficient way to burn fat. Start with a 5-minute warm-up, then perform 9 sets of 2-minute intervals. Adjust your pace or machine resistance to reach your training zone (80-90% MHR) or an RPE of 8-9 for 1 minute, followed by 2 or 1 minute at 60% MHR or an RPE of 4. Gradually reduce your pace or resistance for a 5-minute cool-down before stretching out.
Monitor your intensity using RPE instead of % MHR, and perform moderately intense intervals at an RPE of 6-8. Begin with 3 or 4 sets of 3-minute intervals to start with, and each week add one more 3-minute interval until you can perform 7 sets.
Do not perform this fat burning workout until you have achieved a good level of cardio fitness using fat burning workout 3 (low-intensity) below.
This workout is suitable for beginners, intermediate and well-conditioned weight trainers. Start with a 5-minute warm-up, then gradually build up your pace or machine resistance until you reach your training zone (50-60% MHR) or an RPE of 3 (moderate). Maintain your intensity in this zone for 30-50 minutes, although you may vary the intensity between the lower and upper ends of the zone if you wish. Gradually reduce your pace or resistance for a 5-minute cool-down.
Monitor your intensity using RPE instead of % MHR. Perform the 5-minute warm-up and cool-down, but only do 10 minutes within your training zone at an RPE of 3. Each time you work out, increase your training time by 1-2 minutes until you reach 30-50 minutes.
Also remmember that diet is also one of the main part for any fat burning workout program.
Lose inches and pounds with these fat burning tips.
Fat Burning Exercise Program - Perform this fat burning exercise program to burn your excess of fat. Burn fat with cardiovascular exercises.
Fat Burning Food - Developing well defines muscles requires paying as much attention to your food and diet as your training program.
|Supplements | Weight Loss, Gain & Fat Burners | Exercise | Weight Lifting | Diet & Nutrition | Bodybuilding Equipment | Injuries|
Copyright © 2004 by Bodybuilding4u.com. All Rights Reserved.