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Why is cardio training important
Cardiotraining
Cardio- or endurance training is essential for your cardiovascular system. Mainly you train in the aerobic zone where you get your energy by burning oxygen. So you train in an oxygen balance and your body gets the energy it needs by burning glycogen and fat cells.
For healthy and effective cardio training it is important that you watch your heart rate and train on a certain level for a certain period. The benefits of healthy cardio training are a strong and healthy heart, and improved blood circulation, a lower cholesterol level, improved metabolism and stress reduction. Together with wholesome nutrition you can loose some weight and feel a lot better.
Basically you can differentiate three different training zones which depend on the individual heart rate.
- Health training
- Fat burning and weight loss
- Fitness training
Your individual training heart rate: (guideline)
|
Training zone
|
% of max. heart rate
|
|
Health training
|
50 – 60%
|
|
Fat burning and weight loss
|
60 – 70%
|
|
Fitness training
|
70 – 80%
|
The simple way to find your max. heart rate:
male: 220 hearbeats/minute minus age
female: 226 heartbeats/minute minus age
female: 226 heartbeats/minute minus age
Example:
30 years, male: 220 – 30 = 190 heartbeats/minute (= Max. heart rate).
For fat burning and weight loss you have to train with 60 – 70% of your maximal heart rate. Your training zone is between 114 – 133 heartbeats/minute.
30 years, male: 220 – 30 = 190 heartbeats/minute (= Max. heart rate).
For fat burning and weight loss you have to train with 60 – 70% of your maximal heart rate. Your training zone is between 114 – 133 heartbeats/minute.
Important notice:
Please note that the above calculation only serves as a reference, you should consult a physician or personal trainer for more guidance.
Please note that the above calculation only serves as a reference, you should consult a physician or personal trainer for more guidance.
