CARDIOVASCULAR EXERCISE
Cardiovascular exercise is the most important part of your program because it increases your heart and lung capacity which increases the body's ability to take in oxygen. The breath is the most important element of our natural lives, it is the rhythm of life. The greater the breath control, the better the quality of daily living. Cardio training reduces the risks of Heart Disease, lowers cholesterol and blood pressure levels, diminishes and frees artery buildup, and contributes to a host of other health benefits. Let us focus on Fat, for this is what most of us battle in the mirror. Cardio training burns fat all over and is the major benefactor to long term weight loss. If you want to keep the weight off, you have to keep the "Fat Burning". Here are some fun ways along with some traditional ways to burn fat:
WALKING: Take a brisk morning, afternoon or evening walk with your favorite radio tunes or a friend or a mate, 30-40 minutes will substantially aid in your battle of the bulge. Goal: 4-6 days week. (Treadmills are a healthy substitute for the outdoors.)
BIKING & JOGGING: Are fun outdoors and can be done indoors on stationary equipment. (Treadmills, stationary bikes, also VersaClimbers, Elliptical machines, etc.)
AEROBICS & CLASSES: A fun group oriented atmosphere which keeps you motivated with a variety of programs. (Step aerobics, dance, boot camp, boxing, kickboxing and C4, of course)
SPORTS: A fun and competitive was to keep the pounds off and develop sportsmanship while increasing speed, balance, focus & other sport related fundamentals.
RECOMMENDED MAXIMUM PERENTAGE OF BODY FAT:
MEN
|
AGE
|
Excellent
|
Good
|
Fair
|
Poor
|
|
20-24
|
10.8
|
14.9
|
19.0
|
23.3
|
|
25-29
|
12.8
|
16.5
|
20.3
|
24.3
|
|
30-34
|
14.5
|
18.0
|
21.5
|
25.2
|
|
35-39
|
16.1
|
19.3
|
22.6
|
26.1
|
|
40-44
|
17.5
|
20.5
|
23.6
|
26.9
|
|
45-49
|
18.6
|
21.5
|
24.5
|
27.6
|
|
50-54
|
19.8
|
22.7
|
25.6
|
28.7
|
|
60+
|
20.3
|
23.5
|
26.7
|
29.8
|
WOMEN
|
AGE
|
Excellent
|
Good
|
Fair
|
Poor
|
|
20-24
|
18.9
|
21.9
|
25.0
|
29.6
|
|
25-29
|
18.9
|
22.1
|
25.4
|
29.8
|
|
30-34
|
19.7
|
22.7
|
26.4
|
30.5
|
|
35-39
|
21.0
|
24.0
|
27.7
|
31.5
|
|
40-44
|
22.6
|
25.6
|
29.3
|
32.8
|
|
45-49
|
24.3
|
27.3
|
30.9
|
34.1
|
|
50-54
|
26.2
|
29.7
|
33.1
|
36.2
|
|
60+
|
27.6
|
31.0
|
34.4
|
38.0
|
TARGRT HEART RATE:
|
AGE
|
MAX
|
THR(70-80%)
|
THR Z(10 secs.)
|
|
19
|
201
|
141-171
|
23-28
|
|
20
|
200
|
140-170
|
23-28
|
|
21
|
199
|
139-169
|
23-28
|
|
22
|
198
|
138-168
|
23-28
|
|
23
|
197
|
138-167
|
23-28
|
|
24
|
196
|
137-167
|
23-28
|
|
25
|
195
|
137-167
|
23-28
|
|
26
|
194
|
136-165
|
23-27
|
|
27
|
193
|
135-164
|
23-27
|
|
28
|
192
|
134-163
|
22-27
|
|
29
|
191
|
134-162
|
22-27
|
|
30
|
190
|
133-162
|
22-27
|
|
31
|
189
|
132-161
|
22-27
|
|
32
|
188
|
132-160
|
22-27
|
|
33
|
187
|
131-160
|
22-27
|
|
34
|
186
|
130-158
|
22-26
|