Getting the most out of your cardiovascular training session is not that complicated. Still, there are some simple training guidelines you need to follow if you want to achieve amazing results with your cardio for fat loss.
So here are 3 strategies to help you get maximum results from your training program:
cardio burn zone
Try to do as much cardio training within this magic zone. The cardio burn zone is exercising at 75% or more of your maximum heart rate. This is how it is calculated: First you need to calculate your maximum heart rate and this is the formula:
(220 – Your age) = Maximum heart rate
Let’s say you are 28 years old then:
(220 – 28) = 192 beats per minute is your maximum heart rate. Now let’s calculate your cardio burn zone heart rate:
192 x 75% = 144b.pm
If you can get your heart rate up to this range, then your body will be exercising at its maximum capacity, thus amplifying energy expenditure and metabolic rate. As a result, you’ll burn calories and lose weight throughout the day, even after your workout is over.
energy deficit
Cardio training is not enough for permanent weight loss, you need to support your plan with a well-balanced diet. Otherwise, you’ll be pissing in the sand and exhausting yourself without making any clear progress. This could be very frustrating and can drive you crazy and add unwanted stress to your life.
Therefore, if you want results with your training, then you must be attentive to your eating habits. And it’s not just about eating less or restricting yourself in the joys of life; A well-balanced diet is full of valuable nutrients that can replenish your energy tanks without compromising your weight loss efforts.
Recovery
Recovery is the last thing many athletes think about when starting a training program; Unfortunately, this is a big mistake and can lead to many problems, such as injury or loss of enthusiasm for training. In fact, recovery is an essential part of weight loss itself.
When you take enough recovery, you give your body the time it needs to adjust to the workload and rejuvenate properly. Otherwise, your systems will shut down and drop off prematurely before you even get to shed the unwanted pounds.
Therefore, if you experience fatigue or lack of energy, it can be a clear sign of overtraining, so you may need to slow down and take a few days off to get your body back to working properly.