For fat loss, high intensity cardio workouts are absolutely the best. These intensive workouts burns about 14 calories for every minute, or quite a bit more fat than low intensity cardio workouts (roughly seven per minute), and have been found to have the added benefit of burning calories hours after the cardio workouts have been completed. If you do not have much time to spend in the gym, high intensity cardio workouts is where your training should lie. Low intensity cardio workouts burn less calories, so to achieve equivalent benefits you will have to exercise for longer periods of time. That said, high intensity cardio workouts are not for everyone. Folks just starting cardio workouts, people with certain health problems, and people getting up in the years, especially if they aren\'t in great physical shape, shouldn\'t try high intensity cardio workouts until they can physically deal with them.
So if heart rate is the determining factor in high intensity cardio workouts, how should that be determined? The formula we use for getting to the target heart rate zone, or where the heart speed should be maintained during one of your high intensity cardio workouts. First, deduct your age from the number 220, or for women 226. If you are a 40 year old male, that will be 180. For the lower end of the target heart rate zone, multiply by 0.6. For our case, the low end of the target heart rate zone would be 108. For the high end, multiply the 180 figure by 0.9 to arrive at a heart rate of 162. A more precise approach to determining these numbers for cardio workouts is the Karvonen Formula, which will require you to enter your resting heart rate.
For those that want to stay in the low intensity cardio workouts, you will want to stay inside the 50range of maximum heart rate. Besides those individuals stated above, these are good to use as warm up for all those about to embark on their higher intensity workouts. Apart from the span of time necessary in these cardio workouts, they offer the benefits of helping to reduce blood pressure and cholesterol and have less injury threat. But in addition, they still burn fat, as 85of the calories burned in this zone are fats.
We trust this gives you some insight into the benefits and downsides of low intensity cardio workouts verses high intensity cardio workouts. Obviously, if you are physically capable, it is best to work in the high intensity workouts zone. If you can, bear in mind to keep your workouts brief (20 to 30 minutes) and approximately three to four times a week should do the trick.
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