Number One Cardio Mistake

I cannot believe trainers are not talking about this. And those cute little 30 something-year-old trainers NEVER mention this! What is it?

CARDIOVASCULAR EXERCISE AND HEART RATE!!

Your heart and lungs (cardiovascular system) are the most important muscle in your body. 

Why aren't trainers talking about this?

  • Max Heart Rate
  • Spikes in the heart rate
  • Deep breathing

CLICK HERE TO WATCH THE VIDEO NOW!

Back in the old days, I would train someone on the treadmill while they held the heart rate sensors. I would do a fitness test to see how fit the client is or was becoming after working with me.

Today we have the SmartWatch and this is the greatest invention for your fitness. Why? Because you can test your fitness every single day on your own.

You have on your wrist your very own personal trainer.

In fact, during COVID and afterward, this is how I make sure my clients are getting the very best workouts - or not! 

Take a look at these two workouts, sent to me from different clients.

 

The one of the left is wrong! The one on the right is correct - actually perfect.

What is so good about this Kathie?

Well, the one on the left works very hard the entire time on his workout. Too hard in fact!

The one on the right has spikes in his heart rate and that is the perfect way to train your heart.

THE BIGGEST MISTAKE I SEE IN CARDIO EXERCISE IS PEOPLE WORK TOO HARD FOR TOO LONG.

Why is this a mistake?

#1. They are not working their heart properly. In fact, they are working it too hard.

#2. They are not resting long enough so the heart rate cannot spike.

The good news is most people work too hard for too long, they need to take it easy for a lot longer. Maybe 1 minute hard and 2 minutes slow.

THIS WILL CAUSE THE SPIKES TO BE MORE FREQUENT.

By doing so you do the following to your body:

  • You strengthen the heart
  • You build stamina that lasts all day long
  • You drop the bad hormones (cortisol) and increase the good hormones (endorphins).
  • You have oxygen going through the body better
  • And so much more!

Another mistake that is taken in the picture below is time:

 

Notice the one on the right is only 20 minutes. The one on the left is over an hour.

What happens when you only do cardio for 20 minutes instead of 45 minutes to an hour?

YOU MISS OUT ON THE RELEASE OF GOOD HORMONES/NEUROTRANSMITTERS.

This is why most people do not enjoy exercise and think it is a waste of time. But I am here to tell you that once you hit that runner's high (good hormone release) you won't turn back.

The guy on the left is missing the mark for so many reasons.

#1. He is not exercising long enough to release cortisol, instead, he is gaining more cortisol. And you know what happens with cortisol? It loves to have a party with fat cells right in your belly area.

#2. While exercising longer will help with cortisol release it won't always eliminate belly fat. But it will help you feel better. Why? Because endorphins and other "good feeling" hormones kick into play.

CLICK HERE TO WATCH THE VIDEO NOW!

So what is a good determinant of fitness and how do you evaluate it?

Your max heart rate is 220 BPM - your age = max heart rate

So a 40-year-old person would look like this:

220 BPM - 40 (age) =  180 BPM

What should the spike look like? About 65-75% of the max number:

180 BPM x .65 = 117 BPM

180 BPM x .75 = 135 BPM

So that 40-year-old client should strive for 180 BPM during hard work. And about 117 - 135 BPM during rest work. 

You can observe those stats on your SmartWatch, I did a blog post and video last week on this topic. You can read it here.

Remember one thing, it is difficult to hit your high number when you first start exercising and it doesn't usually spike until about 5-10 minutes into it, sometimes longer if you are younger.

Also, remember to do your rest work until your heart rate comes down.

Here are some ways to make your workout an interval:

  • Treadmill - take the incline high (it goes up to 15) rest work is 2.5 and hard work for walkers can be as fast as 4.0. I see an average of 3.8 depending on how long your legs are. 😉
  • Elliptical - take the intensity up high (it usually goes up to 15) rest work is your speed or a speed of 3.0-4.0. Hard work of 5.0-7.0.
  • Strength training - do supersets which are 2 exercises back to back. Rest in between sets. Bring your heart rate down, do the next set.
  • Stair master - Slow speed of 3-5. Fast speed of 9-15 (max speed is 15). I find this works your heart the hardest. Hard work can last 15-30 seconds and rest work can last 1.5-3 minutes - sometimes longer (watch your heart rate).
  • Outdoor walking - if you have hills walk hard up the hill, rest work on the flat path. If you don't have hills walk as fast as you can for 1-2 minutes, rest work for at least 2 minutes. Observe your heart rate if possible.
  • Running - During hard work run as fast as you can for 1-minute max, easy jog for up to 2 minutes. I even train marathon runners with this method. Why? Because it builds endurance and it was notably increased with this method.

Exceptions:

  • Medications - I used to train a gal who could not get heart rate over 90 BPM despite working very hard. When this happens you have to work off of Rate of Perceived Exertion (RPE). Go from a feeling of RPE of 5-6 to an RPE of 8-10.
  • In the pool - So many times I recommend water exercise. It is one of the best you can get. But sometimes your heart rate is affected in the water. Again go off your RPE.

So now you know the BIGGEST MISTAKE most people make when it comes to their cardio.

Do you need help with your fitness program? 

 

Close

50% Complete

The 1 Thing Everyone MUST do for their fitness!

SIGN UP TODAY! 

In return, I'll give you this simple download that describes in detail what you can do starting today to have a healthy heart and fitness. No matter your age or fitness level. 

Sound good? Sign up now!

Hope to see you there!