| Cardio fitness programs are aerobic exercises that | | | | exercises will help you burn fat and calories. The more |
| help you loose weight. The more vigorous the | | | | running involved in an exercise the better. Fast walking, |
| exercise, the more amount of fat and calories you | | | | treadmilling, stair climbing, and bicycling are all options |
| burn. | | | | for you as well. |
| Everyone who exercises has a set heart workout | | | | When you perform the above exercises, you should |
| rate that is ideal for him or her when they exercise. | | | | slow down to a stop at least once and check your |
| For most people, it is recommended that they exercise | | | | pulse to check your heart rate. In order to check it by |
| within 55 to 85 percent of their maximum heart rate | | | | hand, you would have someone time you for six |
| for approximately 25 to 30 minutes, usually per day. If | | | | seconds and then multiply that number by 10. This |
| you are an experienced exerciser, you may want to | | | | would be your heart rate. (You can also count for the |
| increase your pace or exercise longer. If you are | | | | full 60-second, or 10 seconds, or for however long of a |
| beginner you may want to start at the minimum | | | | time you think you will not lose count.) |
| recommended exercise level. | | | | If you know what level your heart rate is when you |
| You can find free heart rate calculators online that can | | | | perform any of the above exercises, then it will help |
| help you determine your ideal exercise rate. You can | | | | you determine how effective your fitness program is. If |
| calculate this by: First you fill in your age, level of | | | | you find that your heart rate is at the recommended |
| exercise (i.e. 60% of your maximum heart rate), and | | | | level for your age then you know your workout will |
| then you press the calculate button. Then, below the | | | | help you lose weight. If you find that you are not at the |
| calculate button it shows you what your target heart | | | | recommended heart rate level, under most conditions |
| rate should be in one box, and then in another it will | | | | you may want to consider increasing the intensity of |
| show a range. | | | | your aerobic workout. |
| The targeted number is the number, which you will aim | | | | Keep in mind that there may be other factors that can |
| for when exercising, and the range is the lowest to the | | | | determine what type of workout is best for you. For |
| highest recommended heart rate for you. For example, | | | | instance, the length, intensity, and type of workout you |
| if you are a woman who is 32 years old your target | | | | participate in may vary slightly between men and |
| heart rate may be 112 beats per minute and the range | | | | women. Many factors come into play when you figure |
| would be 103 to 159 beats per minute. | | | | your exercise intensity. |
| Keep in mind that health and weight may also be a | | | | In addition, there are a variety of other tests you can |
| consideration when figuring out what is your ideal | | | | take that will help you determine whether or not your |
| exercise heart rate, but this heart rate monitor type | | | | fitness plan is working for you. For example, one of |
| does not have that as one of the factors. You can | | | | these other tests would measure the percentage of |
| use this as a guide, but it is also important for you to | | | | body fat that you have. The average ideal body fat |
| use your own judgment as well when exercising. You | | | | percentage for men is 15% to 18% and for women it is |
| want to participate in a fitness program that will help | | | | 22% to 25%. If you measure your body fat |
| you lose weight but you also do not want to over | | | | percentage periodically this will help judge how |
| exert (exhaust) yourself to the point that it can cause | | | | If you are confused about how to figure out what your |
| you health problems. | | | | ideal fitness program should be, then you can consult a |
| There are quite a few fitness programs that can help | | | | doctor or personal fitness trainer. They will help you |
| you lose weight and can be performed at varying | | | | create the ideal fitness plan for you, which will help you |
| speeds. These include aerobic exercise routines, dance | | | | lose weight at a slow, steady pace. They will also |
| classes, and sports workouts. All of these types of | | | | guide you in ways to keeping the weight off. |