Bodybuilder or not, no one who?s playing with a full deck wants to be carrying excess body fat. While weight training and dieting play major roles, to maximize fat loss you should also be doing some sort of cardiovascular training (more affectionately known as cardio) to compliment your bodybuilding workouts.
Cardio, can be defined as any continuous exercise that increases the heart rate to what exercise physiologists call the target heart range. You can calculate your target heart range by using a formula that takes into account your age, resting heart rate, and approximate fitness level. It is important to note that the general guidelines for calculating your target heart rate are only a guide. Many other factors such as family genetics, medical conditions, and even common medications, also play a role in determining the best level to workout.
Cardiovascular training can take many forms. You can walk, bike, run, swim, cross country ski, or attend aerobic classes. Another way to effectively vary your cardio training is by cross-training. Cross-training involves alternating various different types of exercises in one exercise session. No matter what you do, the primary objective is to raise your heart rate to your target heart rate zone, keep it there for 25 to 30 minutes, and to do this for at least three times per week. Make sure that if you are doing an activity like swimming or running, that your skill level is sufficient enough to allow you to maintain your heart in the target heart rate zone. Start/stop activities, such as tennis, hockey, bodybuilding workouts, and basketball, are great workouts, but do not provide continuous time in the target heart range. Therefore they have limited cardiovascular and fat loss benefits.
Calculating your Target Heart Range
Exercise provides the most benefits when the heart has been challenged, but not overstressed. The best way to do this is to bring your heart up to a range that is between 60% and 85% of its maximum heart rate. The maximum heart rate refers to the approximate level after which there is the potential for danger to the individual because the heart is being overworked. Maintaining this exercise level is both difficult and dangerous and will cause fatigue within minutes. Below this and within the target range, the heart is strengthened and made healthier. The target heart range can be calculated as follows:
1. Subtract your age from 220 to get your maximum heart rate.
2. Multiply your maximum heart rate first by .60 (60%) and then by .85 (85%). This will give you your target heart range.
if you are 30 years of age, the calculations would look like this.
220 - 30 = 190, then 190 x .60 = 114
and 190 x .85 = 162
For practical purposes, the average of these two numbers is a good value to strive for. In the previous example the average is 138 beats per minute.
Now you calculate your own target heart range:
220 - _________ = _________ x .60 = _________
_________ x .85 = _________ This is your Target Heart Range.
How much and how often?
In order to gain the fat loss benefits of cardiovascular training, you should do sustained activity of the large muscle groups for a minimum of twenty to thirty minutes at least three times per week. Four to five is optimum but three times is adequate to improve your cardiovascular health.
When Should I do my Cardio?
You have four options when it comes to doing your cardio workout. The simplest options are to do your cardiovascular training immediately before or after your bodybuilding workouts. Most people choose one of these options, as it means only one trip to the gym. While some people claim that you should do your cardio before your strength training, we don?t think this is necessary. You will receive the same cardiovascular benefits by finishing off your workout with cardio (just make sure you do a light warm-up before your strength training).
The third and fourth options are to separate your cardio and weight training workouts, either on the same day or opposite days. The advantage to this is that you will only be performing one form of exercise when you come to the gym. You will not have to worry about running out of energy during either your cardio or strength training workout. The disadvantage to this type of training is that you will need more time, as you?ll have to factor in the commute to and from the gym. Still, for those who have the extra time and prefer shorter workouts, splitting your training is a great option.
