Week IV: Buckaroo Barbie Body Challenge with Lacey Arbaugh

I loved this post from Lacey on cardio! I had no clue about watching my heart rate or even how to count it, so thank you for the heads up! I like to go for a run or jump rope, how do you guys get your sweat on??? xo xo Liz 

CARDIOOOOOO!!!!

LET’S BURN SOME CALORIES!!

There are many different ways to burn those extra unwanted calories. It can be indoors, outdoors, or even in a pool. Some people prefer to use a machine while others prefer pavement. It doesn’t matter what type you prefer because it all gets us that much closer to reaching our goal!

Let’s be honest though. I do not know very many people who actually jump on the treadmill for 30 minutes and love every second of it. I personally dread my cardio sessions. I would much rather go down and lift weights for an hour and a half and walk right on by that entire cardio section like it doesn’t exist. Unfortunately, this isn’t something that any of us can miss. Our bodies benefit so much from just one cardio session.

Cardiovascular activity increases your heart rate for a short period, which aids not only in fat loss but also in strengthening your heart. The many benefits of cardiovascular training include lower blood pressure, lower bad cholesterol while elevating good cholesterol in the body, and lower risk of osteoporosis and many other diseases, along with increased muscle mass and insulin levels.

It is very easy to over-exercise or under-exercise the body when it comes to cardio. That’s why it is important that you know your target heart rate, which will determine which cardio zone you need to be training in. To determine your target heart rate, you need to find your resting heart rate. It is best to try and get this number in the morning right when you wake up. Count how many times your heart beats in a full minute.

Once you determine your resting heart rate, you will now want to calculate your maximum heart rate. This is the fastest your heart can beat in one full minute, and I never recommend reaching this number. A guideline, which isn’t always suitable for everyone, is to subtract your age from 220 to get your max heart rate.

There are different types of zones that you need to aim towards. There is moderate-intensity cardio that is about 50-70% of your max heart rate. This zone guarantees that you are burning strictly stubborn unwanted fat. It should be brisk enough that you can still carry on a light conversation. I recommend this for beginner clients. You want to make sure you are not burning any of that valued new muscle you’re working so hard to build.

For vigorous-intensity, or aerobic, cardio training you want to aim for about 70-85% of your max heart rate. You can easily get into this zone by running and should still be able to say a short sentence, catch your breath and say a few more words. In this zone you will be burning your glycogen and fats about 50-50 and increasing your lung capacity. This is considered working on your cardiovascular fitness.

High intensity interval training (HITT) – is in the anaerobic threshold, or performance zone. You work at about 80-90% of your max heart rate and will be gasping for air. It includes alternating bouts of light to moderate intensity with bouts of high intensity for shorter periods of time. This type of training will increase your VO2Max and is claimed to be a more effect for trying to maintain and build muscle mass. I do not recommend this type of training for beginners.

For beginners I recommend slowly aiming towards 30-60 minute session, 4-5 times a week. Start tracking your heart rate and get acquainted with your numbers and zones. Also remember to drink lots of water and get comfy shoes J

Now go hit the pavement!!

- Lacey Arbaugh