Based on muscle building goals and genetic makeup of our body, different amounts of cardio activities are essential for everyone. A person who is lean and hard gainer who is focusing on gaining mass may get benefitted through 1 or 2 sessions of cardio every week.
But for people who get to store excessive fat and easily gain weight may need 3 or more sessions for maintaining a good physique. As we can get better at any cardio exercise or activity through practice we need to regularly practice such cardio so that we can get better at those fitness routines.
Rule 1 – Our genetic makeup and nature of our body as well as our muscle building goals for weight training will administrate the frequency, type, and duration of our cardio exercises.
When we focus on cardio for general health, then we have certain decisions to take regarding the type of exercises we need to perform. Lots of people often enjoy going for long and slow runs.
We must try to enjoy doing our cardio exercises. There is a wrong idea that cardio should be done only at early morning or on an empty stomach, which is not actually true.
If we are interested in burning out after evening, then we can do it in evening and there is no difference in it. We must do it when we get actually ready and we can give the best effort in it.
Rule 2 – Burning the same amount of calories in less time can result in expending more calories in the later part of the day.
The rule is that if we burn more calories in less time, then we can increase our body metabolism, which can result in burning still more calories at the end of the day.
Rule 3 – We must use our heart rate as the feedback tool about our progress. The machines give readouts that confuse people who perform cardio exercises. These numbers are not correct and are based on certain generic equations. So, it better to focus on our heart rate to understand our progress.
Rule 4 – The readouts on cardio machines should be used as a scaling factor to monitor our progress. We must not focus entirely on the reading shown by cardio machines as they are based on generic equations.
We must not consider them literally but use them to scale our feedback. We must focus on different types of cardio. For example, if we do slow jogging one day, we can go for use of treadmill, and this can help burn more calories. We can go for a faster running on another day to have some difference.