I've noticed some real confusion in the studio lately on how much, and how intense, 

our cardiovascular training should be.  I will make it really short and simple, based on 

the latest research and 25 years of personal experience:

1. Buy a heart rate monitor.  There is absolutely no better way to determine if you are in the 

most effective "zone" to achieve the results you are looking for.

2. Determine your zones:

Female: 226 - age = Max Heart Rate (MHR)
Male: 220 - age = Max Heart Rate (MHR)

Zone 1 = Easy aerobic = 60 - 70% of MHR
Zone 2 = Cardiovascular training = 70 - 85% of MHR
Zone 3 = Interval Training = 85% + of MHR (only up to 3 minutes each interval)

3. How much?

Depends on your goals and current fitness level.  In general, the more intense the workout, 

the less you have to do.    Don't overdo the intervals, listen to your body and allow adequate 

recovery time between very intense sessions!

For weight loss, you need to do cardio (at least) 5X per week for at least 45 minutes 

each session. If you are walking at an easy pace (easy aerobic), the guidelines are 

60-80 minutes a day, 6 days a week!  Obviously a good argument to do some intervals!  

For Maintenance, 3-4 sessions of 20-30 minutes is enough, but again, only if it is intense!  

If you are strolling or reading the paper while you think you are doing cardio, be prepared to 

do 1 1/2 hour every day to get any results! 

Hope this helps, and remember, cardio without a balanced nutrition plan and 2-3X per week 

of weight training will make you really fit, but won't do much in reducing body fat!

Hope this helps, any questions, call or email anytime,

Yours in health,

Rami F. Odeh, MS,
Owner
FormWell Personal Fitness Training
Dunwoody Professional Building
5064 Nandina Lane, Ste. D.
Dunwoody, GA 30338
formwell@aol.com
www.formulawellness.com
(404) 628 3184 (24 hour voice mail)