Cardio, like the 4 other spokes of the wellness wheel model is largely dependant on your specific goals and how much time you have.  The majority of us are trying to lose weight.  So with this objective in mind, we would like to shoot for a minimum of 20 minutes a day, 6 days a week.  Once we have become comfortable with adding this into our schedule, we can increase the time and manipulate the intensity.  The more the merrier!  We need to be thinking about simply moving the body. If that means parking the car further away from the shopping mall and walking then this is a good start.  Keep it simple, if moving for 20 minutes a day seems like a difficult task, then simply put your shoes on and walk out your front door and walk for ten minutes and turn around.  Quit making excuses, and get up and move!  If you already have time set aside for cardio, start thinking about how you can very your intensity.  How hard are you really going?  We only reap cardiovascular benefits if we are going over 65% of our maximum heart rate. Make the time, then start playing!  How much distance did you cover in your first 20 minutes?  Try increasing it each time you go out.  Set small goals, even if it’s one more mailbox up the street, one more block away from your office or one more flight of stairs at your office or hotel. Make it happen! 

If you are an athlete looking for specific performance enhancement protocols, please email us so we can get your training schedule dialed in for you!  Look for our Cardio profiles to be posted shortly in our exercise library!

Hi there,
I have been looking over the net somekind advice about the heart rate,
I do spinning bike 3 times per week 45 mins., I keep a track with a heart rate monitor, and I have been always kind of high at the rate, I mean compared to my classmates.
I generally start the class at 127-135 for the first couple of minutes, and during class I go to low 165- high 175 even 180/185.. and if i do the recover I go down pretty fast (down to 137-140) in less than 30 secs.
checking the table I do an interval or race scores every single class, I did try to keep the endurance rates once but felt like doing nothing at 145 or so…
My question is, is it heart rate that personal that do not even meet the charts numbers or is there a way to know besides heart rate if the workout is being effective...besides the good feeling and body! hahaha!
can you give me your perspective on that heart rate issue?.
Thank you so much!!!
Sincerely
Diana from mx!

This is a great question!  We need to recognize that our heart rates are like our fingerprints.  I have had students in my spinning classes hit 221 beats per minute while others struggle to get their heart rates above 165! No one is the same!  The charts that are posted in aerobic and spinning rooms are based on averages, they are not the “gold standard”, they are simply just guidelines.  It sounds like you are in phenominal aerobic shape and have a very strong heart. Congratulations!  This being said, I would suggest a couple of things for you to try; the first is utilizing a Scale of Perceived Exertion to judge how hard you are working.  The way this works, is that you assign a number between 1-10 to how hard you feel like you are working.  1 would represent doing very little work, while 10 would represent going as hard as you possibly can.  In a typical Spinning class, you should be at a 9 or 10 durring interval work, and a 5 or 6 durring endurance work.  This is a personal way to judge how hard you are working.  The second thing I would recomend would be to do a self test of your submaximal heart rate.  The next time you are in class, get a good warm up in, and then go as hard as you can for 5 or 6 minutes, continue to increase the resistance until you feel like you are going to pass out or get sick!  (this can be considered dangerous, your doctor and lawyer probably would not approve! so use your best judgement!) At this point, when you are “maxed out” take a look at your heart rate numbers on your watch.  Consider this your “max heart rate” and us it to set up a personal heart rate zone scale for yourself.  Knowing that on endurance days you should be at 50%-75% of max heart rate, and on interval days you should be at 80%-100% of max heart rate.  I hope this is helpfull!

Thank you tim!,
I did find it useful for sure.
I will try that advice next class and figure out the right numbers for me.
Just one doubt, when you say increase the resistance do you meen the handle to make it hard to spin the wheel or increase the speed pace for the 5-6 mins.? ... like when starting in 2 pace and then keep the same music rhythm while increasing the resistence by 1/4 turn of the handle until it is almost impossible to spin the wheel at least at that same rhythm?
Thank you for your time!
Happy trails!.
Sincerely,
Diana

yes!  just keep turning the resistance handle by 1/4 turns until it is nearly impossible...and of course, keep the same pace!  Good luck! Have fun!

Thanks for the post..The post is interesting and informative...Thanks for sharing it to us..

Regards

Jeffe

____
dossier surendettement

Photo Manipulation
boudoir photos

Hay,
I would like thank you so much for the information which you have given.

_______________________
Escondido Personal Training

I do cardio twice a day, 7 times a week...note that Im cutting!!! How much cardio is ENOUGH? Well it depends on how much youre willing to do and what works best for you. If 20 mins, 6 days a week is best than go ahead......If you feel you need more than by any means do more.

Mazda B-Series Truck Parts

I am very interested for this post.This site is so helpful. So i want some information for sharing this side with some of my friend. Thanks.

Mercedes Benz 350SDL Parts

The best price for Canon Vixia HG20
that I found so far is here:
http://www.upiq.com/api.php?pid=69551319

The more the merrier!  We need to be thinking about simply moving the body. If that means parking the car further away from the shopping mall and walking then this is a good start.  Keep it simple, if moving for 20 minutes a day seems like a difficult task, then simply put your shoes on and walk out your front door and walk for ten minutes and turn around.  Quit making excuses, and get up and move!  If you already have time set aside for cardio, start thinking about how you can very your intensity.  How hard are you really going?  We only reap cardiovascular benefits if we are going over 65% of our maximum heart rate. Make the time, then start playing!  How much distance did you cover in your first 20 minutes?  Try increasing it each time you go out.  Set small goals, even if it’s one more mailbox up the street, one more block away from your office or one more flight of stairs at your office or hotel. Make it happen!