Cardio Training Basics - Get Fit, Not Fat

Starting a cardio training regime such as running on a treadmill or an elliptical trainer is a great way to get into shape in just 30 to 45 minutes a day. Walking outdoors also works well, and it is the most common way to get moderate cardiovascular exercise into your life. But if you want a little more variety, and faster results, we are going to offer a few ideas to help you get fit, not fat.
 
Ideas for adding cardio to your daily life

Even the lowest levels of intensity during moderate walking helps to reap the benefits of cardiovascular exercise, but to really get that heart rate up, you need to step up the pace. When we talk about walking we aren’t referring to a casual stroll but a brisk walk; that is, picking up the pace and covering 4 to 5 miles in an hour to get your heart into a moderate target heart rate zone.
 
Machines are cardio blasters

But a daily brisk walk is just for starters. To really get into a fat-burning, weight loss zone where real fitness begins, you need to include some advanced cardio training at least 3 times a week. We suggest you visit a club or gym and trying out the equipment in the "cardio room." The club may call it by another name but you will recognize it by the equipment it contains: treadmills, recumbent bikes, stationary bikes, elliptical trainers, rowing machines and stair steppers.
 
These machines are ideal for you to step up to the next HR level without having to take up road running which is hard on the knees and joints. These machines allow you to add more incline, resistance, and speed, so that you can vary the intensity and variety of your workout and reach your goals that much faster. Your best bet is to choose from a wide range of physical activities that will get your heart rate up and do these activities 3 or 4 times a week for 30 to 60 minutes.
 
Once you are familiar with these machines and find a particular favorite, you may want to consider the purchase of one for your home gym. They are surprisingly affordable.
 
Biking and swimming are also excellent for cardio training, but running is still considered the very best workout for the heart. Just remember to go slow if you’re just starting out. Do what you can today and try to do more a little tomorrow until you are able to run long distances. People who have been non-runners all of their lives have discovered that it is possible to build up endurance just by taking it one day at a time. Consider what life guru Tony Robbins says: if you improve by just 1% increments each day, then in one year you will have improved 365%!
 
How good is your workout?

To get results faster, intensity is a key element. In any cardiovascular exercise, you need to determine if you are working out hard enough. You can wear a heart rate monitor, manually check your pulse, or you can take the talking test to gage your workout level. The test is very simple since all it involves is to carry on a conversation with your workout buddy. For example, if you can converse comfortably while doing your cardio training then you’re at the lowest intensity level.
 
Let’s get a better idea of the levels of cardiovascular exercise by looking at the talking test chart below. On this scale, "0" is easiest while "10" means maximum effort:
 
Levels 1 to 3: lowest intensity, no effort
Levels 4 to 5: an easy warm-up, easy to talk
Level 6: moderate intensity, breathing a little hard
Level 7: harder to talk - now you’re in the cardio training zone!
Level 8: high intensity, breathing very hard, conversation is difficult
Level 9: very high intensity, not sustainable for long, you’re not able to talk
Level 10: maximum intensity, you can’t talk and it feels like your heart is ready to burst
 
Make cardio training an everyday task

Cardio training will help you combat a host of health issues such as osteoporosis, diabetes, arthritis, high blood pressure and cholesterol. Doing these exercises will also increase lung capacity, make your heart stronger, increase metabolism, and strengthen the immune system - as well as slim your body and help you drop those unwanted pounds by burning fat.
 
So which one is the best cardio training exercise for you? That’s easy; it’s the one you enjoy doing! As long as you adopt a regular routine of cardio-challenging and calorie-burning activities, you won’t need to look for motivation - it will simply be a part of your daily life. People who do what’s fun for them have no trouble following a daily or weekly fitness regime and keeping the extra weight off.

About the Author: Kevin Urban is the editor/webmaster at www.AllEllipticals.com. Consumers benefit from 70+ reviews of elliptical trainer models and five elliptical trainer comparison charts.