There are two main types of cardio workouts that fall under intensity classification, these are high intensity and low intensity cardio. The most frequently used cardio workout for burning tough to shed belly fat is low intensity.
Low intensity cardio is intended to burn fat slowly for a long duration, while a high intensity cardio workout is intended to burn fat quickly and in short bursts.
The objective of a low intensity cardio workout is to get your heart rate up to your target heart rate, which varies by person. The average heart rate for an adult is between 60 and 100 beats per minute. You can either use a heart rate monitor or you can simply count the beats per minute by placing your index and middle finger on the side of your neck.
Determining Your Target Heart Rate
To determine your target heart rate, you will need to do some simple math. Subtract your age from 220. This will give you the target heart rate in beats per minute that you should strive for while developing your cardio workout.
Use this chart to determine what your target heart rate is so that you can maintain it throughout your cardio workout. Please note that these are average target heart rates. Check with your doctor before determining yours if you have any cardiovascular disorders or are at risk for developing them in the future.
|
Age |
Target Heart Rate |
Average Maximum Heart Rate |
| 20 years | 100 – 170 bpm | 200 bpm |
| 30 years | 95 – 162 bpm | 190 bpm |
| 35 years | 93 – 157 bpm | 185 bpm |
| 40 years | 90 – 153 bpm | 180 bpm |
| 50 years | 85 – 145 bpm | 170 bpm |
| 55 years | 83 – 140 bpm | 165 bpm |
| 60 Years | 80 – 136 bpm | 160 bpm |
| 65 years | 78 – 132 bpm | 155 bpm |
| 70 years | 75 – 128 bpm | 150 bpm |
Intermittently during your cardio workout, check your heart rate to ensure that it is staying within the target range and not going too high. The ideal workout keeps your heart rate at the target bpm for between 30 to 45 minutes.
Benefits
There are many benefits to a cardio workout. These include increased cardiovascular health as well as rapid fat burning. A cardio workout can help to burn excess water weight as well as help the body eliminate the tough to burn fat around the mid-section.
Completing a cardio workout at least twice per week can help to increase the visibility of the abdominal muscles you are building by strength training.
How to Warm-up
It is important to properly warm up before completing a cardio workout. In order to ensure that your body is ready for the intense workout you are providing it, you must first stretch every muscle in your body.
Once you have stretched, you should start with a low impact exercises such as jumping jacks and jump rope until you slowly increase your heart rate to your target zone.
The Proper Form
It is important that you follow the instructions of your workout coach, personal trainer, or training video to prevent injury. Always maintain the proper posture while performing each and every move you have decided to use in your cardio workout.
If you are unsure about the proper form of any exercise, consult a professional. It is extremely easy to injure yourself while working out, especially if you do not have any experience.
How to Cool Down
Cooling down is very much the same as warming up. You should bring your heart rate down slowly with low impact exercises. You should also stretch all of the muscles in your body to prevent buildup of lactic acid, the chemical released when fat is burned. Stretching well will release most of this chemical marker from your muscles and limit the soreness and stiffness that you feel later.