getfitpod (get-fit-pod) n 1. A guide to getting yourself back into shape. 2.  Fitness, diet and health Information for the over 50 folks.  3. Entertainment for your workout. 4.  An audio blog chronicling a year of getting fit.  5.  Specially designed workouts.  6. Radio on the internet.  

The five elements of getfitpod- Di: Diet, Ex: Exercise, Kn: Knowledge, , Mu: Music.Ju: Journaling

The Cardio Training Component

Printer friendly version of this page

During several of our upcoming episodes I will be featuring the five elements of the Get Fit Pod. The exercise element is featured on episode 72, released October 26th.  The Get Fit Pod exercise element has three subcomponents; cardio exercise, strength training and stretching. Each day of your year to get fit should contain at least 35-60 minutes of exercise.  I prefer to do cardio and strength training on alternate days.  I might start the week on Monday with a cardio session.  Then follow with strength training the next day.

The goal of cardio exercise is to get your heart rate up in it's target training zone.

Heart rate training zones are calculated by taking into consideration your Maximum Heart Rate (MHR) and your Resting Heart Rate (RHR). Within each training zone, subtle physiological effects take place to enhance your fitness. Your MHR Maximum Heart Rate can be calculated taking the number 220 and then subtract your age. MHR Maximum Heart Rate= 220-Age.

Training Zone Percent of Maximum Heart Rate

Healthy Heart Zone 50-60% This is your comfortable zone, reached by walking briskly. This zone strengthens your heart and improves muscle mass, reduces body fat, cholesterol and lowers blood pressure. Working out in this zone will get you healthier but will not significantly increase your fitness.
Moderate Heart Zone 60-70% This zone is reached by slow jogging. This is your fat burning zone, because most of the calories (85%) burned in this zone are fat calories.  To burn more calories you need to spend more time exercising in this zone
Aerobic Heart Zone 70-80% Reached by easy running, faster than jogging, base pace running while doing one of our running workouts.  In this zone your heart is increasing in size and strength.  Your are burning off both fats and carbohydrates while exercising in this zone
The Anaerobic Zone
 		 80-90% In this zone your are going hard.  In the Get Fit Pod running interval training workouts this is your speed interval. In this zone you "feel the burn".  You can stay in this zone for only a limited period of time. Your muscles protect themselves by not being able to maintain the intensity level for too long.

When I talk about cardio training, I'm talking about exercise which trains your heart in at least the healthy heart zone. As you increase your level of fitness you want to be able to increase your level of cardio exercise in the different training zones.

Cardio workouts are a tremendous way to get your weight under control and get improved health. Doing regular (at least three times a week cardio workouts gives you the health payback of weight control, lower cholesterol, lower blood pressure and it just makes you feel so good about yourself.

The most difficult part of a good cardio workout is getting started for the first time. On your year to get fit you need to force yourself to do cardio workouts at least three times a week for 30 minutes to 1 hour. And, then on alternate days do your strength training.

Cardio workouts can include walking, running, aerobic exercise, interval training, spinning, or anything else that gets your heart into the targeted zone. The target heart rate gives you a gauge to determine you level of exercise.

All of our Get Fit Pod running, walking, and treadmill workouts are interval training and great cardio exercise.  They give you an opportunity to work in each of your target heart training zones.

 

 

 

 

 

CLICK TO LISTEN NOW TO THE GETFITPOD Subscribe to the Get Fit Pod at the itunes Store Get Fit Pod RSS Feed