Intensive Cardio Vascular Workouts with Minimum Amount of Effort

Is it possible to get an intensive cardio vascular workout with a just a minimum amount of physical effort? You bet! You can prove during your next work out. Good intensive cardio vascular exercises are essential for an effective weight loss program so it is something you definitely want to incorporate into your program. I will explain the process in this article.

You need to identify your maximum heart rate (MHR) at the present time. In order to establish that number we have to do some calculations. You can obtain your maximum heart rate by subtracting your age from 220. Once you have this number you simply multiply that number by the percentage that you plan to push yourself.

An example can be shown by taking a person that is 30 years old: 220 – 30 = 190 beats per minute; which is the maximum heart rate (MHR).

It is recommended that you do not exceed 90% of your maximum heart rate (MHR) when exercising. You will decide what your personal workout session is going to be and establish how hard you want to push yourself. This is an individual decision that you will have to make. To get an accurate number simply multiply your maximum heart rate (MHR) times the percentage you want to target. It is recommended that you keep your heart rate between 75% and 85% of your maximum heart rate for a decent workout.

Example:
Maximum Heart Rate: 220 – subtract your age (example 30) = 190 beats per minuter
Workout at 85 percent: 190 x .85 = 162 beats/minuter
Workout at 75 percent: 190 x .75 = 143 beats/minute

In order to prove my statement about getting an intensive cardio vascular workout with a minimum amount of the physical effort you will need to have a heart monitor and wear it during the workout. You will monitor your heart rate periodically throughout the test.

During the test you will be using the intensive interval training system for your cardio vascular workout session. The testing period will be performed for ten (10) minutes. You begin at a slow walk for 30 seconds then increase your speed until you hit your upper target heart rate. As soon as you hit your target heart rate you immediately slow to a walking speed.

Your heart rate will slowly begin to decline as you monitor the rate. Once the heart beat rate begins to slow several beats you will kick up your walking speed to a jog for fifteen (15) seconds and then slow back down to the walking speed. Repeat this process throughout the ten (10) minute period.

If done correctly when you reach the end of the ten (10) minutes you will see that the biggest percentage of your workout was done at the slower pace of walking while the amount of time your heart is pumping along at the upper target rate is higher than the time spent walking. If you haven’t been monitoring yourself you would have thought that you were really pushing yourself throughout the test.

During your future intensive cardio vascular workouts use the intensive interval training system and keep a record of amount of time spent at each level; you will find that you can get a good cardio vascular workout with a minimum amount of the physical effort. The bottom line is that you can get a lot more physical benefits by doing less.