One of the wonderful things about living in the Cincinnati area, are all the available bike trails. Two of my favorites, the Loveland Bike Trail and the Lunken Bike Trail. Cycling is an ideal exercise because it’s easy on the knees and lower back. Of course, I’m excluding mountain biking in this conversation.
Cycling allows you to use the large muscles in your legs which create a significant demand on the heart and lungs. Over time, if you understand proper training techniques, you can greatly expand your aerobic capacity, plus it is a wonderful way of Burning Fat!
Simply put, your body has two fuel choices, sugars and fats.
I’d like to teach you the secret of burning fat. To burn fat you have to get your heart rate into a range that is specific for YOU! Ones size does not fit all. Everybody is different!
So how do you figure this out? There are several ways, this I have found to be the easiest. 220 – (your age) X 70%= Your Target Heart Rate. Let’s say you are 30 years old. Here is how the calculation would go 220 – 30 X 70%= 133. So if you were 30 years old, your target rate would be 133 beats per minute. This is basically 70% of your maximum heart rate for your age. When your heart is beating in this zone your body’s chooses fat as a fuel. When your heart rate exceeds this your body chooses sugar as a fuel. We do not want this!
Ideally, you would slowly bring (over a period of 5 to 10 minutes) your heart rate up to your target rate. Once you achieve your target rate, the longer you stay there the better. Start out slow maybe 12 minutes. Over time work up to 15 minutes. Soon you will be doing 45 minutes to an hour.
I always advise my Wellness Clients to buy a Heart Rate Monitor. In my opinion Polar Heart Monitors are the best. The heart monitor becomes an invaluable tool. I call it my coach. It will let you know when you are above or below your target rate. It also helps you to create a target zone. Bottom line, it makes doing this EASY!
If you are looking to burn fat I’ve just given you the recipe. If you have questions or would like more information please give me a call.
Call today… 513-791-8110
Yours in Health, Naturally!