A reader writes, “How can I make the most of a cardiovascular workout?” Because of our busy lives, this is a common, yet important question. And depending on who asks it, can have several meanings. I know from talking with this reader that his question had two major intents:
1. How can he burn the maximum amount of calories in the time available?
2. How can he make the most use of his limited exercise time, while improving his current physical conditioning, and increasing his chance for a high quality lifestyle in years to come?
This is the first of a five part article series. Like all Fitness Through the Ages articles, the broader goal is to bring full awareness that we can be healthy and fit as we age. Fitness Through the Ages,” reflects our desire and innate capacity to live a more energetic, disease free, and continuously independent lifestyle.
Today’s article answers question number one for the “newbie” fitness person. “How can we burn a maximum amount of calories in a given amount of time?” If you are not a newbie, read on anyways, as even the most experienced calorie burners will benefit from this long slow distance training also called LSD. You’ll see in upcoming articles how LSD training has a very useful purpose to even the most conditioned athletes.
Burn Baby Burn
No doubt, burning calories is what is on everyone’s minds. It takes 3500 burned calories or a caloric deficit of 3500 calories, or a combination of both to equal one fat pound loss. Follow these guidelines for increasing your calorie burn:
1. Engage in an activity that is continuous.
2. Engage in an activity that uses muscles of the legs.
3. Engage in an activity that keeps your heart rate elevated.
These three key ingredients add up to what is called a cardiovascular activity, great for the heart indeed, but prime time ingredients for shedding layers of fat as well! Examples include: walking, biking, elliptical training, cross country skiing, hiking, swimming, rollerblading, running, and stair-climbing.
Newbie LSD Plan
Keep moving in one of these activities and don’t worry about anything but time. Aim for 15- 60 minutes, 5-7 days a week, at a continuous long slow distance pace ( LSD) in your chosen activity. Panting and breathing heavy is not the intent in these first few weeks. Rather, the goal is forming new life changing habits, priming muscles, ligaments, tendons, and the cardiovascular system for a lifetime of increased fat burning ability and a speedier anti aging high metabolism.
Advice for the Wise from the Wise
Your primary goal may be to burn calories, but injury occurrences during these opening weeks is common and setting the stage for the ultimate calorie burn takes patience, so go easy on yourself, listen to your body’s aches and pains, and adjust accordingly. Aim for consistency and stay on this plan for 4 to 12 weeks depending on your previous physical conditioning. This is basic training but there’s nothing basic about it. You’ll burn 70 – 100 calories per mile!
And Yet More Advice
Get on a consistent stretching program to stretch these muscles commonly used in endurance activities: Lower lumbar back, hamstrings, quadriceps, hip flexors, adductors, abductors, groin, and calves. Now may be the time to get the expertise of a personal trainer. And no, not to watch you walk, run swim or whatever you choose, but to structure a plan – keep a smart eye out for the wrong kind of pain – stretch your aching body – and or assist with accountability, more traditionally known by trainers as “make you do the work that you said you would do!” New exercisers stop for one of two reasons, lack of motivation/support, and two, unnecessary injuries due to lack of knowledge. Don’t let this be you! If it is so easy to get motivated and stay injury free then everyone would be lean mean disease free calorie burning machines. Well maybe not mean! You can do it though. Stay tuned and I’ll help you out.
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