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THE FIREFIGHTER'S WORKOUT
Burn Max Fat with Cardio Control

Stored body fat is the "gas tank" of the human body, or nature's way of making sure you never run out of fuel. Unfortunately, you can't tuck away this fuel supply in some barely visible corner of the body the way today's car manufactures can hide your vehicle's gas tank.

To meet the metabolic demands of the day, stored body fat along with glucose (sugar), supply us with most of our energy requirements. During aerobic, or cardiovascular exercise, an average person wil burn about seventy percent fat and thirty percent sugar. A very fit individual can tip the scales to as much as eighty percent fat and twenty percent sugar.

To be most effective, and generate the most fat burning, the exercise has to be in the target heart rate zone. So what does this "target heart rate" mean exactly, and how does it apply to YOUR daily walk, jog, or bike ride?

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When you exercise and your heart is beating between sixty and ninety percent of its maximum rate, you're training in your target heart rate zone, and burning the greatest percentage of body fat possible. At a pace that's too intense, your heart rate will approach maximum (above 85% to 90%), and ALL FAT BURNING WILL CEASE, as glucose becomes the ONLY source of fuel being used.

Anaerobic exercise, or training that takes place above ninety percent heart rate has its place. Sprinting, or lifting weights is an example of anaerobic exercise that increases strength and endurance, as it builds and tones muscles. But to burn the greatest amount of fat in the shortest period of time, aerobic exercise is has no equal.

Target Heart Rate
To be most effective, you need to maintain this sixty-five to ninety percent of maximum heart rate for 15 to 30 minutes, at least three times per week, during some type aerobic exercise (IE: walking, jogging, bike riding, rowing maching). To estimate your maximum heart rate (MHR), start with the number 220 and subtract your age.


������For example, a 40 year old woman would subtract:
������220 minus 40 equals 180 beats per minute (BPM)

Or check out our convenient: TARGET HEART RATE CALCULATOR

Calculate 65, and 90 per cent of 180 (108 and 162 BPM). A 40 year old would have to get her heart to beat between 108 and 162 beats every minute to get an aerobic workout.

The higher in the zone she trains (without going over the 90 percent mark) the more fat she'll burn and the faster she'll get fit. At a lower, more gentle pace, she'll still see good results, but just not as fast. For beginners it's not necessary to train at higher than 80 per cent to achieve dramatic results.

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