424. A CHANGE OF HEART
Although once frowned upon, it's now generally accepted that cardio training is beneficial for bodybuilders. Not only does cardio speed up fat loss, it does a better job stimulating the heart and lungs than weight training does. A cardiovascular system that's in great shape will not only contribute to your long-term health, it will give you more stamina while weight training. Finally, a healthy cardiovascular system is more efficient at removing the wast products of exercise, including lastic acid, than a slow and sluggish system.
425. FAINT OR DIZZY - LISTEN TO YOUR BODY
If at any time you feel faint or dizzy, immediately stop what you are doing and sit down. Don't try to "work through" the dizziness, hoping it will go away. Lightheadedness is one of the body's first warning signs that there is not enough blood circulation to your head and you are about to faint. As soon as you sit down, tilt your dead slightly forward to increase the bloodflow to the brain. If you really don't feel well, immediately notify the closest staff member.
426. CARDIO VARIETY
Although it's probably not as important with cardio as it is with weight training, it's a good idea to change around your cardio exercises every now and then. If you normally use a treadmill, try switching to a crosstrainer. Likewise if the cycle is your cardio mainstay, see what a rowing workout feels like. The body adapts fairly quickly and you'll be surprised how challenging your cardio workout will be after switching to an unfamilar machine.
427. TARGET HEART RATE
To get the most out of your cardio workouts, strive to elevate your heart rate to what's called the "target heart rate zone." To calculate your target heart rate, subtract your age from 220. The lower end of the zone for your target heart rate will be 60 percent of this number, while 80 percent will give you your upper level. For a 20 year old the math would be 220-20= 200. Lower zone is .6 x 200= 120. Upper zone is .8 x 200 = 160. For this person the target heart rate zone would be 120 to 160 beats per minute.
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