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Colleen Fisher’s “C” is for Cardio Fat Burning Tips

Kelly Nelson and Colleen Fisher - Cardio training

Kelly Nelson and Colleen Fisher – Mother and Daughter biking to burn fat!

“C” is for Cardio training to burn fat!  Along with resistance work (lifting weights) and sound nutrition, you need to have a minimum of 30 minutes of cardio five times per week.  What is the point of putting time and energy into building beautiful muscles, if they are covered in layers of fat, not to mention the health benefits of increasing cardiovascular efficiency?

Some easy but effective ways to increase the fat burning  process when doing cardio training:

1. Do your cardio first thing in the morning on an empty stomach.  After an all night fast (approximately 12 hours)  your body has lower glycogen (carbohydrate) stores so the fuel source your body taps into during the morning cardio session is FAT!

2.  If you cannot do your cardio first thing in the morning, try doing it after weight training.  During weight training (anaerobic) your body uses glycogen for fuel.  Once the glycogen levels are depleted and you go into your cardio (aerobic) session your body will once again tap into FAT for fuel.

Here is a list of why you should incorporate cardio into your daily fitness routine:

1.  Lower blood pressure

2.  Raise HDL levels (good cholesterol)

3.  Lower LDL levels (bad cholesterol)

4.  Lower body fat and increase your metabolism

5.  Increase blood and oxygen to every cell of your body

6.  Increase energy levels

7.  Increase endorphin release – the body’s natural happy hormone!

8.  Sleep better

9.  Increase cognitive ability

10. Decrease age related stiffness in joints

11. Increase ability to enjoy life and keep up with your kids!

What type of cardio training is best to burn fat more efficiency?  Many people can’t stand to be indoors so incorporate a routine using a variety of cardio types you can do outdoors.  For example I love to run on the trails in the forest near my home.  It gives me a variety of terrain that helps to engage my entire core much more so than running on a treadmill.  Riding my bike and cross country skiing are also favorites of mine!

If getting outdoors on a regular basis is not an option I do recommend that a variety of cardio machines be used to help your body stay stimulated.  If I am doing a cardio routine in the gym I might choose to do 10 minutes on four different machines.  Listen to music or watch t.v.  This helps time pass as you are burning fat!  Keep a close watch on your heart rate and make sure you are working within your own personal parameters.  Depending on if you are just getting started or are a conditioned athlete, we are all different in how we should train.  Please do not compare yourself to the marathoner who might be running a 6 minute mile on the  treadmill next to you!  Go at your own pace, but make it count.  If you are not sure how to start this process, ask for help from a good personal trainer who will assist you with the numbers!

Happy Fat Burning!

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