In an earlier article I described the benefits of exercising at an intensity of 7 out of 10, or 70% of your maximum heart rate. The scale from 1 to 10 is known as your 'rate of perceived exertion' and I will refer to it as RPE as I explain how to improve your current cardiovascular fitness.
If we look past the obvious then there are other benefits to exercising at greater intensities. If we use a scale of 1 to 10, where 1 is too easy and 10 is almost impossible then you should ideally exercise at a minimum of 7. At 7 it will be hard and you will sweat, but you should be able to maintain the level of difficulty for a minimum of 20 minutes. When you exercise at this intensity, changes begin to take place in your body.
Your body creates more mitochondria in the muscles and the mitochondria are responsible for processing oxygen. To cut a long story short, your body can only burn fat in the presence of oxygen, so the higher your body's ability to use oxygen, the greater your ability to burn fat!
There is another school of thought that says you should exercise at a level of 6 out of 10, as this is the 'fat burning zone'. Let me just explain something: you DO NOT burn more fat working at a level of 6 out of 10 than you do at an intensity of 7 out of 10! PERIOD!
You may have noticed that I haven't detailed what types of exercise you should be doing! The beauty of this programme is that it doesn't matter as long as it elevates your heart rate. If you are going to do this at the gym, then the activity could be swimming, walking, jogging, cross training, rowing, or aerobics.
We are all responsible for making the dream of 'true health' a reality around the world!
If we look past the obvious then there are other benefits to exercising at greater intensities. If we use a scale of 1 to 10, where 1 is too easy and 10 is almost impossible then you should ideally exercise at a minimum of 7. At 7 it will be hard and you will sweat, but you should be able to maintain the level of difficulty for a minimum of 20 minutes. When you exercise at this intensity, changes begin to take place in your body.
Your body creates more mitochondria in the muscles and the mitochondria are responsible for processing oxygen. To cut a long story short, your body can only burn fat in the presence of oxygen, so the higher your body's ability to use oxygen, the greater your ability to burn fat!
There is another school of thought that says you should exercise at a level of 6 out of 10, as this is the 'fat burning zone'. Let me just explain something: you DO NOT burn more fat working at a level of 6 out of 10 than you do at an intensity of 7 out of 10! PERIOD!
You may have noticed that I haven't detailed what types of exercise you should be doing! The beauty of this programme is that it doesn't matter as long as it elevates your heart rate. If you are going to do this at the gym, then the activity could be swimming, walking, jogging, cross training, rowing, or aerobics.
We are all responsible for making the dream of 'true health' a reality around the world!
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