Q: I have more questions! These all pertain to cardio and heart rate. How can I figure out where my heart rate needs to be for the best calorie burn? I'm assuming the higher the better, but that can't be true there has to be something too high. Also, what's the best length of time to do your cardio, and does it have to be accomplished all at once? I mean if I need to do 40 minutes of cardio, can I do a 20 minute run in the morning and a 20 minute run in the afternoon, since it's still very difficult for me to run more than 20 to 30 minutes? Are shorter intervals of intense cardio better than a slower paced work out that lasts longer? What about intervals of cardio and strength combined, how does that compare to cardio and strength on separate days?”
I’ll answer these questions one by one.
How can you figure out where your heart rate needs to be for the best calorie burn?
I was originally going to provide some links with online calculators to help you find a target rate but I changed my mind. The easiest way to monitor your heart rate during cardio is by wearing a heart rate monitor which can be purchased online or store likes Walmart.
A heart rate monitor is a great tool for knowing EXACTLY how many calories you're burning and if your intensity is slacking. At first it's kinda distracting because you’re more focused on the monitor’s reading than your workout. But you'll eventually get used to it.
Do you NEED a heart rate monitor? No, because a monitor will tell you what you already know: that your heart is beating really fucking fast! So how do you know your heart rate is elevated enough without the monitor? By keeping it simple. If you’re sweating, you’re doing it right. Also, use common sense and listen to your instincts. If you’re doing your cardio and you suspect you’re half-assing it, you probably are. Increase your intensity (speed, resistance, etc.) a little. If you notice that you’re losing focus or experiencing intense pain, ease-up a little. Allow your body to calm down a little, then increase the intensity when you feel it’s necessary. I’ll probably get some negative comments from people who swear by heart rate monitors, but remember this:
At the end of the day it’s WORK that produces results, not devices or complicated formulas.
How long should you do your cardio?
Most people say to give it at least a half hour, but I say do it as long as you want. Keep in mind that you must typically do moderate cardio for about 10 minutes before you start working up a sweat. Overall, it depends on the intensity. Moderate cardio can be done for 30 minutes or more, high intensity cardio (HIIT) about 15 minutes, and light cardio can be done 45 minutes or longer. Please remember that there’s no law that requires you to exercise for those durations, they’re just guidelines. The Turbofire and Insanity workouts are both high intensity programs and lasts 45 minutes or longer. You are encouraged, however, to take water breaks as needed and “cool down” exercises are also incorporated. \
Does it all have to be done at once?
No, do it however you want. Most people do it all at once to get it out of the way, but if you can’t get it all in at once then by all means split it up. Just make sure you get it done. Perform your run for however long you can do it. I’d rather you do it as long as you can than get frustrated and quit.
Are shorter intervals of intense cardio better than a slower paced work out that lasts longer?
I honestly don’t know, there are articles online that support both. I’ve discovered that HIIT helps my lungs feel better, if that makes sense. I feel as if I can take in more air. I don’t do HIIT as much as I did when I first did Insanity because it can be rough on the joints. Slow to moderate paced workouts help relax my muscles, especially after a heavy weightlifting session. You can get the best of both worlds by simply combining them. Start with a moderate pace and periodically speed it up for a minute or so, then return back to a moderate pace.
What about intervals of cardio and strength combined, how does that compare to cardio and strength on separate days?
Cardio and strength training combined will always be your best bet. Whether you do them on separate days or on the same day doesn’t matter. Do whatever is convenient for you. If you’re a beginner I would recommend doing them on separate days until you’re confident with the various strength exercises. Just don’t ONLY do one and neglect the other. When I first started exercising with Insanity I only did Insanity and didn’t lift weights for 3 months. As a result when I returned to the gym I had no muscle definition. Sure, I had lost a lot of belly fat but I lost muscle also. I was basically just a smaller version of the old me. I had to incorporate weightlifting with my second round of Insanity to regain my strength and muscle. The same can be said if you only lift weights and skip cardio. You will gain muscle and strength but you won’t burn much fat and your endurance and heart/lung health will be shit.
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