Whats is the best Cardio routine you have found?

[will7128301]

I am looking for a cardio routine that is good, Theres a machine at work I like that is like the suped up version of a Gazelle, I like it becuase it doesn't aggervate my knee thats screwed up...
What is a good routine for it? I never was good at figuring a cardio workout do you go til your heartbeat is at a certain beat and then go for an additional ammount of minutes?

I tried to search for post with this info but sadly im coming up short handed... any ideas would be gladly accepted! Thanks...

[snorkelman]

not sure if i understand exactly what you are asking, but try and get your heart rate to 130 - 140 beats per minute. It might require you to play around with the speed until you can find a speed which makes your heart rate into that range. Then just keep that same speed for 30-45 minutes. After a week or two of that you might need to periodically check your heart rate to make sure that it is still being taxed the same, or else you may have to increse your speed.

That is the basics. There are tons of variations where you can do moderate speed, then do short bursts of very fast speed, then go back to moderate speed, and do that multiple times in your workout.

It all depends on what your goal is. Fat loss or endurance?

If your goal is fat loss, then just pick a moderate pace that gets your heart rate into the range mentioned above and just keep a constant pace (no breaks). If you get bored, then i suggest waiting about 4 weeks of the moderate, consistent speed before switching things up where you can do 1 minute of normal intensity then one minute of high intensity, alternating that for the entire 30-45 minutes.

[2big4mysize]

you need to figure out your target heart rate for you based on your age and then get your exercise heart rate in that range for 20 min 3 times a week for cardio but for weight loss we need more exercise then that and that is why Dr Atkins said 30 min daily minimum.

As you get in better shape on your gazell you will need to increase your time and intensity to keep getting that cardio workout too.

So to start get on the machine and find a pace you can do and still be able to talk doing after about 5 min check your heart rate and see if you need to go faster or slower and adjust your speed or the intensity on the machine accordingly. you will be surprised how fast you improve if you keep at it.

Happy low carbing.

[ttdriver]

I strongly recommend you invest in a heart rate monitor ... I wouldn't think of running without mine. I have the Polar M61 which helps keep me in my target heart rate zone for maximum fat burning and cardiovascular conditioning. I got mine at Sports Authority and Polar offers many different styles with varying prices ... visit their website at www.polarusa.com.

You should aim for a minimum of 30 minutes of cardio (heart rate raising) exercise everyday or an hour every other day. The best zone is 60-70% of your maximum heart rate ..

Hope that helps!

Betty

[Isabeau]

I agree, you want your heartrate to be 60-70% of your maximum heart rate.

[will7128301]

I got a oregon Scientific pulse meter watch, Thinking about the polar ones but this wasa gift from my g/f and tonight I was doing the gazelle thing, and got on it and went for about 5 minutes intense and heartbeat was at 164 I stopped and let it return to a lower number considering my target zone is 119-139.... does the polar beep when you are below or above? I thin kthey would be a nice feature for staying in range...

also I seen a lot of things on heart rate I am guessing they are false its a chart that says

like
90-104
105-120
121-140 burning fat
141-164 cardio
171 and up danger

do you go by your target zone and not the little chart say my range 119-139 if I stay betwene that Im getting a good cardio workout?

[Isabeau]

I use a heart rate monitor and always try for 60-75% of my max. heart rate.

[joeschmo]

from what i've read all that target heart rate stuff is bunk. while you should never allow it to get dangerously high, a higher heart rate is better as long as you can maintain it at that rate for the same amount of time. durring your workout you might burn a greater percent of fat at a 60-70% heart range, by the end of the day your body will redistribute the fat to what ever your natural balance should be. weight loss and therefor fat loss is determined by calories in minus calories out, you will burn more calories per minute at higher rate. i typically try to keep my heart rate around 80%.

i'm no expert so don't quote me but thats what i've read in "Business Plan for the Body"