Kick It Up With Cardio Exercise
Before you jump on that Stairmaster or start pounding the pavement, make sure you have a cardio exercise plan that will give you the most bang for your muscle burn.
Getting Into the Zone continued...
Not only that, but you need to get in the zone, which
calculates into burning calories and fat.
"The best way to find out if you are burning fat is to take
your pulse halfway into your cardio workout for six seconds, then add a zero to
that number," Austin tells WebMD.
This number is your heart rate per minute.
Next, calculate your zone.
"Take the number 220, then minus your age, then calculate
70% of that number for your target beats per minute," says Austin, and
that's your zone. "If your heart rate halfway through your workout is over
that 70% mark take it down a level, and if under, pick up the pace."
Not a math wiz? There are easier ways to figure it out.
"Another great way to find out your zone is to get a pulse
monitor, which takes the math out of it," says Austin. "Or very simply,
take the talk test: while you are doing aerobics, talk a sentence. If you are
too winded to finish the sentence, you are overdoing it, or if it's too easy to
say, kick it up a notch!"
Getting Cut With Cardio
If you're looking for ripped abs and toned arms, interval
training will help get you there -- especially if you throw in some
"I love interval training because it consistently
jump-starts your metabolism," says Austin. "Let's say you are walking
-- you could power-walk really fast for three minutes to get the burst of
calorie burn, and then walk calmly and slowly for one minute, which offers
recovery. By switching back and forth, you push the muscle and let it
relax over and over and this gives you maximum results." You can do
interval training on any type of cardio exercise machine -- alternating a high
intensity with a more moderate level.
Austin suggests doing weights during your recovery time, such
as bicep curls or tricep toners, to reap the benefits of both cardio exercise
and weight training, and along with interval training, add dedicated weight
sessions to your regimen to burn fat and sculpt muscle at the same time.
"Do cardio four days a week for 30 minutes, and add a
weight-training workout at least two times a week at 20-minute sessions,"
says Austin. "Cardio will burn the fat, and it's the weight training that
gives you the toned sculpted look that will have you bikini ready."