The Weight Loss Formula and how to do Effective Cardio
Written on the 21 January 2015 by Studio Pilates
Here's a hot tip for you, there is no such thing as a fat burning zone. Forget what you've been told, this is a complete myth.
The way you lose weight is by creating a daily energy deficit by burning more energy than you eat and drink in the day and then the body is forced to use some of the energy it has stored on the body as fat...you see this is what fat is....energy, stored on your body for when it needs it....and it'll never use it unless you force it too. You need to create this energy deficit daily, day after day in order to transform your body and get some serious results.
Now to burn the energy you'll need to do two things. One is build and tone your muscles with Pilates and number two is to accelerate the burning of your energy and fat with effective cardio.
Now with cardio you can do it a couple of different ways. The first way is to do low intensity activity for a long period of time let's say 1-2 hours in duration. This is the least effective way to burn energy and it just takes a massive chunk of time out of your day and let's face it, who has the time or the patience?
The other way to do your cardio is to ramp up the intensity which allows you to burn more energy in a shorter period of time...sounds good to me!
This is what is called interval training. It's where you mix higher and lower intensity cardio together giving you maximum results. Now, how do I do this I hear you ask? Well it's easy. If you're walking, add in some seriously steep hills and power up them, if you're running on flat ground sprint for 100 meters and then just jog it out for 400 meters and repeat this several times. If you're swimming, do one lap at maximum intensity followed by 3 laps moderate.....You get the picture right?
The only trick with this type of cardio is that depending on the type of activity you're doing, it often has a slightly higher impact on the body, so you might have to build into this type of cardio and just start with the longer, slower type of cardio until your body will tolerate the higher intensity. You can of course simply just go a medium paced for a medium length of time which is also better than just going long and slow.
Your aim with your cardio is to get your heart rate up high and keep it up there for an extended period of time. What a high heart rate is doing is doing is telling you that your body is working hard, it also helps to strengthen your heart because your heart is a muscle too that needs exercising to stay strong.