long should I do a cardio workout?
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links to common questions that I hear
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questions related to fitness to the
questions that I know. For medical
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A common question that all Trainers and
Fitness Instructors hear...
How long should I do a cardio workout?
First, let's look at the two different
ways someone takes their Target Heart Rate (THR) when doing
a cardio workout. Depending on the type of day you had
or the mood that you are in, depends on how high or low you
will take your workout.
cardio workout is defined as working at a heart rate
of about 60% to 65% of your maximum heart rate. Low
intensity cardio is generally done for 30-60 minutes.
If you are working out to lose weight, ask yourself ...
How many calories do you need to burn to lose the extra
weight? The number of calories you need to burn per
workout (to lose the weight) depends on the duration and the
type of activity you need to do to succeed in that goal.
High intensity cardio is normally someone working out
at 75 to 85% (or more) at your maximum heart rate. This is
usually done for short periods of time, say 20-30 minutes.
Most of the time, this is done intervals.
Remember... It is all up to you! The more
you exert yourself in an given workout, the more calories
you will burn. More
isn't always better and like I said earlier, 30-60
minutes is fairly "normal" for how long to do your cardio at
a low intensity.
Using Your Fitness Level To Decide How Long For Cardio
How long is long enough for your fitness level? As long as
you can go, or as long as you want to go. I can tell you this; it takes 16 minutes before your
body will burn through the sugars in your system and start
Cardio Boxing 101
Always keep your abdominal muscles tight,
engaged. Don't worry so much about the punches
and other arm work at first. After a few
repetitions, the arm movements will come
naturally. The first few weeks of class, safety
and the proper form is a must! I refer to the
first week or two as Boxing 101
Don't try to move too fast. I like to keep the
music about 126 to 144 BPM in order to give
participants time to complete each movement
fully and completely. I NEVER use music that is
faster than 140 beats per minute in kickboxing,
unless I am including aerobic dance for that
class. As most of you know, we never do the same
routine in this class. When you walk into the
classroom, you will never know what to expect,
except for a fun, energetic workout!
While doing Footwork, even though there are many
variations, there are certain important factors
to remember as follows: footwork while fighting
is a "balls-of-the-foot" movement, keep the feet
light, knees slightly bent and your body
balanced. I will always continue to stress in
class to "...pivot.. have your knees follow your
feet at all times.."
Keep kicks low. Imagine aiming toward an
opponent's knee. This is safer than high kicks
and you will be involving more muscle. However,
I do allow my advance students to kick high,
just as long as the move is done correctly...
Alignment, not kick height should be a
priority. Don't kick higher than hip level.
Kicking high repetitively will compromise form
and power and will increase risk of injury
Proper shoe type for kickboxing: A running shoe
is NOT recommended. I would suggest any type of
cross-trainer shoes. Make sure you have comfort
in the heel area and make sure the shoes are
light in weight. Also make sure the shoes have
adequate arch support
Your warm-up should consist of about eight to 10
minutes of any cardiovascular exercise and then
gradually increase your intensity before any
activity. Stretching is not a warm-up
activity. The warm-up is done before the
stretching. Oh... to help prevent any soreness,
stretch before, during and after your work-out!
Do not hold your breath! Holding your breath
can increase your blood pressure and zap your
energy! Try to get as much oxygen as
possible...for most exercises, exhale through
your mouth when you lift any weight (exerting
yourself) and inhale through your nose when you
When lifting weights, remember to lift slow!
The slower you go, the more you reply on muscle
power. Count to two (two seconds) to lift the
weight and at least two seconds to lower it.
Focus on progress. Too many people focus on the
outcomes, such as losing 30 pounds, instead of
the process, such as exercising for 30 minutes a
day for four days a week. Remember, one did not
gain 10-50 pounds overnight... progress takes
time. Go with realistic goals.
Exercising too intensely can lead some people to
burnout or injury. The expectation that a
workout must be highly intense to be effective
is false, as well as have some people abandon
their training altogether! Remember, go for your
target heart rate. Use this formula:
220 minus your age = answer**... that answer**
divide into .55 and the same answer** divide
into .75... Now you know the range of your
target heart rate... between 55% and 75% - the
higher end that you are working out at means you
are in your cardio zone and working out at the
lower end means you are at your fat burning
zone! Make any sense? Hope so!