Loving Your Calorie Burn

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02/28/2012
Cardiovascular Exercise
When the experts at Life Fitness are asked which form of cardio burns the most calories, we reply that it’s whichever form the exerciser likes best – the one you ‘love’ to do is the one you will most likely stick with.

When the experts at Life Fitness are asked which form of cardio burns the most calories, we reply that it’s whichever form the exerciser likes best – the one you ‘love’ to do is the one you will most likely stick with.

For cardio workouts, Life Fitness recommends testing out the Rates of Perceived Exertion scale (RPE scale 1-10) to determine your best workout. This scale is based on how you feel throughout the workout – for example, a level 1 on your RPE scale may be sitting in a chair, while a jog or light run may be a level 7 because you’re exerting more effort.

Here are three workouts you can try out that will maximize your calorie burn on a treadmill, elliptical cross-trainer, bike or stair climber – you can adjust the incline, resistance and speed depending on your RPE scale.

WARM-UP:

  • 5 minutes at level 3 or 4 on your RPE scale 

WORKOUT #1: Steady Cardio

  • 5 minutes at RPE level 5
  • 20 minutes at RPE level 6-8
  • 5 minutes at RPE level 5

Feeling good? Try maintaining your RPE level 6-8 for an additional 10 minutes.

WORKOUT #2: Hill Climb

  • 5 minutes at RPE level 6
  • 5 minutes at RPE level 7
  • 10 minutes at RPE level 8
  • 5 minutes at RPE level 7
  • 5 minutes at RPE level 6

Feeling good? Expand the 5-minute segments to 10 minutes each.

WORKOUT #3: Intervals

  • 5 minutes at RPE level 5
  • 2 minutes at RPE level 8
  • 3 minutes at RPE level 4
  • 2 minutes at RPE level 8
  • 3 minutes at RPE level 4
  • 2 minutes at RPE level 8
  • 3 minutes at RPE level 4
  • 2 minutes at RPE level 8
  • 3 minutes at RPE level 4
  • 5 minutes at RPE level 4

Feeling good? Add another 2-minute interval at RPE level 8.

COOL-DOWN:

  • 5 minutes at level 3 on your RPE scale, and a full-body stretch

 

 

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