Time To Get Healthy: Cardio

PART 2 Cardio


This is the second part of my 'Time To Get Healthy' plan.
Why cardio?
- it burns a lot of calories
- it traines your muscles
- it improves your sleep
- it makes you feel better


Choose an exercice you like, this will be easier to persist. Exercices like speed walking, jogging, swimming and cycling are some examples.

The most important thing about cardio is the intensity of your exercice, counted by your heart rate.
By raising your heart rate and keeping it elevated for a period of time you will be able to loose more calories. To get the most out of your cardio workout you'll have to calculate your maximum heart rate.
Just substract your age from 226. Your target heart zone consists of 50 to 75% procent of your maximum heart rate.

For example:
A girl from 20 years old: 226-20=206 206x0.5=103 206*0.75=154.5
Target heart zone: between 103 and 154.5


You can go higher if you can but you will only build up more condition in stead of losing extra calories. One simple rule is that you have to be able to talk during your work out.

How long?
- 30 minutes, 4 times a week

These guidelines are based on healthy adults, when you have some health issues please contact an healthcare professional.