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(12/8/00 5:40 pm)
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Cardio To Complement Your Weight Training Regimen:
-If your goal isn't to just gain some muscle mass but to improve your definition...
...and drop some excess bodyfat as well (yep, that's just about all of us!, then you need to include cardiovascular exercise in your workouts.
Cardiovascular Training helps burn additional calories, including stored bodyfat, and is a great way to expose your hard-earned muscle. Too much aerobic training, however, may hinder your weight training goals, so let's check out what to include.
HOW MUCH? Start with 20 minutes and work your way up to 30-40 minutes.
HOW OFTEN? Three days a week should do the trick. Do more if you need to drop a significant amount of bodyfat, less if you're already lean and are trying to build up.
HOW HARD? Difficulty is measured by heart rate. Start off with a lower intensity and build up to 75%-85% of your maximal heart rate as your body adapts and becomes stronger. (To figure your target heart-rate zone, subtract your age from 220 and multiply that by the appropriate percentage. A 30-year-old man who wants to work out at 75% of his maximal heart rate should keep his heart rate at about 142 beats per minute.)
WHAT KIND? Use any exercise you like that involves continuous movement of large muscle groups, preferably legs. Some examples include cycling, in-line skating, running and walking, jumping rope, and kickboxing.
Contributed and Written by: Danny Girton
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