Cardiovascular training, or aerobics, requires a different approach than other body parts. At the "heart" of cardiovascular training is one basic premise: if you elevate your heart rate to 65-80 percent of your maximum and keep it there for a period of at least 12 minutes it will stimulate the production of enzymes for burning fat. It will also strengthen your heart and increase the capacity of your lungs to re-oxygenate the blood more efficiently. The idea here is not working themselves into a frenzy and go beyond your target heart rate, but to stay within that magic training range of 65-80 percent of the maximum from a minimum of 12 minutes and, optimally, for 20 30 minutes.

Smart Tip: Training for longer periods, certainly hasten their improvement, but not in a ratio of 1 to a linear form. Research has shown that the first 12 minutes of aerobic exercise training produces a more lasting effect than the second 12 minutes. So unless you're already in very good condition, it's probably better to do your 12 minutes more frequently (say 4-6 times per week) than it is to train for 30 minutes or more, but less frequently.

Many people believe that the main purpose of aerobic exercise is to burn excess calories while they are doing the exercise. However, this is not exactly true. Think about it, the more aerobic activity may burn hundreds of calories, even when exercised for a whole hour. Eating a hamburger with fries and you're playing catch up. And you just have lunch! The real purpose is to stimulate the aerobic growth of the body's natural fat-burning enzymes in the long run, so you burn more calories and more all the time, not only when exercising. Increase the size of the fireplace and you can burn more logs on it. The same principle applies to the potential for burning calories than your body.

Ok, this is the key to raising your heart rate. But how you do it? Walking, jogging, running, cycling, rowing, jumping rope, running in place, and aerobic dance are all fine. While your heart rate is elevated in your training range and remains there for 12 minutes minimum, any of these activities will do a good job. However, the program Smart GYM cardio has an advantage. Not only can you walk, run or jog against the formidable Smart GYM system resistance Power Band, but you can also do strength training upper body exercises at the same time. And since you are able to engage more muscle groups at once, you get faster results.

Heart Rate and Training Range ...

To determine the scope of training, simply calculate the lower 65% of their age predicted maximum heart rate and upper limit of 80% of their age predicted maximum heart rate. Expected age = Maximum Heart Rate 220 minus your age. If you are 45 years of age, for example, the lower limit is 220 - 45 x 0.65 = 114. Likewise, the upper limit is 220 - 45 x 0.80 = 140. If you raise your heart rate between 114 and 140 beats per minute continuously for at least 12 minutes, you will have the desired effect of training in his heart.

Smart Tip: It takes a few minutes of exercise to elevate your heart rate into your training range. This time does not count towards your 12 minutes.

Take your pulse!

Make sure your wrist resting your index and middle finger lightly on the internal carotid artery on either side of the neck under the curve of the jaw. Count the beats for 6 seconds and multiply by 10 to calculate your heart beats per minute. Or, for a rough estimate, you can use the "talk test." If you're gasping and panting so much that you are unable to speak, then you're probably exercising too hard and are beyond their training range.

Consistency is the key. If you do your 12 minutes 2-4 times per week, within a few weeks you'll begin to notice that you feel more energetic, you will not tire so easily, and your body will start to burn calories more efficiently and start losing some of their fat reserves (providing you with a sensible low-fat diet!).