Q: I know I need to lose at least 50 pounds. I have a recumbent bicycle, but I doubt I would last more than a couple of minutes before I need to stop. Should I just change my diet first and lose some weight before I try to exercise?
A: With cardio you're trying to elevate your heart rate to a fat burning level and sustain that level for a predetermined time. If, for example, you do cardio for 30 minutes and your treadmill reports that you've burned 300 calories (fictional number), that's fewer calories than you consume in your typical fast food breakfast biscuit.
It's not just the cardio that's important but the ability to excite your base metabolic rate for a time period after you've stopped exercising. That's how you produce greater results. To do that you need intensity sustained for a time period.
Yes, you're a bit short of being capable of doing that. That's OK. Begin by doing those two minutes of exercise to the best of your ability. Rest for two minutes and repeat the work cycle for another two minutes. Try to complete three to five work cycles with two-minute rest intervals. If you need a longer rest interval, try to limit them to four minutes. Do this once a day for three days. Rest on day four. Then go another three days of intervals and reduce the rest interval. Rest on the fourth day again.
Going into your third three-day series, increase the work interval to three minutes but don't increase the rest periods. String the work periods together to get a continuous 10-minute work cycle. Now, you're going to do two 10-minute periods each day for three days. Rest a day then move to 12-minute work periods. By this time, with your consistent work, you're suddenly at 15 or even 20 minutes of cycling.
You're capable of doing this, so, to answer your question, don't try to lose weight and then begin cycling. You'll lose fat faster with the exercise, and the results will motivate you.
Remember to cover the timer, especially when you've reached the longer work periods. Use music to time yourself. You'll be able to train more intensely. God bless and keep training.
Daryl Laws is a certified personal trainer and owner of Body Unlimited Inc., 325 Holly Hill Lane, Burlington, NC 27215. Contact him at 336-538-0012 or daryllaws@aol.com or on Facebook at http://ift.tt/1gyllcy.
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