Speed up your metabolism!
Later this week in piece 4 I will explain by doing cardio activity why your body’s metabolism increases. I have a very simple why for you to understand it. Enjoy piece 3 Train Hard and Eat Healthy!
The alactic, or ATP-PC energy system, is primarily used by track and field sprinters. It lasts from one to 10 seconds and is one in which muscles use no oxygen.
The blood lactate system is an energy system that allows you to perform at the next level of intensity but at a slower pace and lasts from 10 seconds to about three minutes. Usually during this time, you will get a burning sensation in the muscle that is being exercised. If too much lactic acid builds up, the muscle will fail to perform because of muscle fatigue.
The glycogen energy system lasts from two to three minutes to two hours. With this energy system, your body switches to an even slower pace. You are now running off the glycogen or aerobic system where muscles are using oxygen.
The fat system then takes over and you begin to burn fat as your primary source of energy.
Determine your heart rate before exercising
When undergoing a cardiovascular training regimen, you need to determine your maximum heart rate by using a simple formula.
First, subtract your age from 220. Then multiply the estimated maximum heart rate at a desired intensity level between 65 and 90 percent.
For example, if you are 45, the formula works like this: 220-45=175.
Take your maximum heart rate (175) and multiply it by 0.65, which equals 113.
This number – 133 – should be close to where your heart rate should be during your cardiovascular exercise.
Starting at 60 to 75 percent is a good starting point. However, it is a given that these numbers should be lowered to between 40 and 55 percent based on the health history and overall physical conditioning of some individuals.
The same formula applies for the more advanced physically fit person to determine their heart rate.
However, keep in mind the dangers of overexertion associated with any form of physical activity and always check with your health-care provider or doctor before starting any exercise or cardiovascular program.
How to track your heart rate
You can buy a good heart monitor watch and straps for about $25 and up at just about any sporting good store. The more gadgets the watch has, the more you pay. I prefer to only use the watch and the heart-rate monitor.
You can also just use a heart-rate monitor strap, which is usually compatible with most up-to-date cardiovascular machines.
If your goal is losing body fat, it’s not necessarily the hours spent on a treadmill that matter. You must track the calories you expend, too.
The only way to effectively lose weight is to expend more calories than you take in. About 3,500 calories equals one pound of body fat, meaning you must burn about 500 calories per day to achieve a one-pound loss of body fat in seven days.
Posted under Treadmill monotony
