In another article I explained the benefits of exercising at an intensity of 7 out of 10, or 70% of your maximum heart rate. The scale from 1 to 10 is called the 'rate of perceived exertion' and I will refer to it as RPE as I explain how to improve your current cardiovascular fitness.
Your target is to build up progressively until you are 30 minutes of cardiovascular activity at an RPE of 7 or more. This is the case for everyone, irrespective of your personal goals. This intensity will enable you to burn fat as well as improve the efficiency of your heart and lungs (CV fitness).
Your body generates more mitochondria in the muscles and the mitochondria are responsible for processing oxygen. To cut a long story short, your body can only use fat in the presence of oxygen, so the greater your body's capability to use oxygen, the greater your ability to burn fat!
Strive to complete 3 sessions of up to 30 minutes duration each and every week starting from now! Make a note at the end of each day describing how you felt once you completed the exercise.
However, if you cannot maintain a minimum of 20 minutes at higher intensity then you should reduce your level of difficulty to achieve the duration. In my opinion this is the only time you should exercise at a lower intensity (other than warm ups and cool downs). Working at 6 out of 10 will NOT encourage your body to undergo change and become a fat burning machine!
We are all responsible for making the dream of 'true health' a reality around the world!
Your target is to build up progressively until you are 30 minutes of cardiovascular activity at an RPE of 7 or more. This is the case for everyone, irrespective of your personal goals. This intensity will enable you to burn fat as well as improve the efficiency of your heart and lungs (CV fitness).
Your body generates more mitochondria in the muscles and the mitochondria are responsible for processing oxygen. To cut a long story short, your body can only use fat in the presence of oxygen, so the greater your body's capability to use oxygen, the greater your ability to burn fat!
Strive to complete 3 sessions of up to 30 minutes duration each and every week starting from now! Make a note at the end of each day describing how you felt once you completed the exercise.
However, if you cannot maintain a minimum of 20 minutes at higher intensity then you should reduce your level of difficulty to achieve the duration. In my opinion this is the only time you should exercise at a lower intensity (other than warm ups and cool downs). Working at 6 out of 10 will NOT encourage your body to undergo change and become a fat burning machine!
We are all responsible for making the dream of 'true health' a reality around the world!
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