Step 1: Pick Your Level
If you’ve already started an exercise routine to lose weight, congratulations on taking the first step! But be warned – you may not be getting the most out of your workout.
Use this three-step plan to find your most effective fat-burning zone, choose a cardio machine that’s right for you, and pick a program that works with your fitness level and lifestyle.
The Truth About Fat-Burning
We’ve all seen the chart that says 65% of your maximum heart rate is the fat-burning zone. The ugly truth is that working in the fat-burning zone is not the most effective way to lose weight. Instead, focus on how many calories you burn. In the same period of time, you’ll burn more calories by working out at a higher intensity (the cardio zone) than at a lower intensity (the fat-burning zone). The chart below shows the fat calories burned by a 130-pound woman during cardio exercise.
So if your goal is to lose the pounds, you need to do two things:
1. Determine your target heart-rate range.
2. Pick up the intensity of your cardio routine.
Now use your base heart rate to calculate your target heart rate.
Now that you know your target heart-rate zones, you need to increase the intensity of your workout and monitor your heart rate. Use a machine with hand-grip monitors or purchase a heart-rate monitor. (Polar heart-rate monitors also sync to some cardio machines.)
Step 2: Pick Your Machine
Although any piece of cardio equipment is great if it gets you off the couch and moving, some machines are more effective at getting your heart rate up than others. Our favourites are the Stairmaster StepMill and the treadmill.
The Stepmill
AT THE GYM: This mini escalator has stairs that rotate – you set the speed. It is difficult to cheat on and easier on the joints than the treadmill.
AT HOME: If you don’t have access to a StepMill, find a long set of stairs (at work, at the park) and hike up at a quick pace while pumping your arms. As the stairs get easier, pick up the pace and/or add a backpack with a weight in it.
The Treadmill
AT THE GYM: This go-to cardio machine is a standard in every gym. If used correctly, you can get a fantastic workout on the treadmill by either running or walking on an incline.
AT HOME: There are many affordable versions of the treadmill for your home. But before you invest in a big piece of equipment, invest in a great pair of running shoes and spend at least one season walking or running outside to determine if that’s the cardio exercise you’re most likely to stick with. Many a home treadmill has ended up as a very expensive clothing rack.
Safety Tip: Anyone starting a fitness routine or who carries 20 or more extra pounds should walk (on an incline) rather than run due to the impact on joints and bones. The stress on our bones every time we land generates a force that is five to six times our body weight and can often lead to stress fractures and serious injury.
Step 3: Get Started
Download our three cardio options. You can do the same one each day or mix it up throughout the week. Adjust it to your personal level of fitness by monitoring your heart rate and increasing or decreasing the intensity to get into your target heart-rate zone.
For more great fitness advice and a weekly workout program, join the Wish 20-Minute Shape-Up Club!
