Fat loss that's good for the heart!

Bodybuilder or not, no one who's playing with a full deck wants to be carrying excess body fat. While weight training and dieting play major roles, to maximize fat loss you should also be doing some sort of cardiovascular training (more affectionately known as cardio) to compliment your bodybuilding workouts.

Cardio, can be defined as any continuous exercise that increases the heart rate to what exercise physiologists call the target heart range. You can calculate your target heart range by using a formula that takes into account your age, resting heart rate, and approximate fitness level. It is important to note that the general guidelines for calculating your target heart rate are only a guide. Many other factors such as family genetics, medical conditions, and even common medications, also play a role in determining the best level to workout.

Cardiovascular training can take many forms. You can walk, bike, run, swim, cross country ski, or attend aerobic classes. Another way to effectively vary your cardio training is by cross-training. Cross-training involves alternating various different types of exercises in one exercise session. No matter what you do, the primary objective is to raise your heart rate to your target heart rate zone, keep it there for 25 to 30 minutes, and to do this for at least three times per week. Make sure that if you are doing an activity like swimming or running, that your skill level is sufficient enough to allow you to maintain your heart in the target heart rate zone. Start/stop activities, such as tennis, hockey, bodybuilding workouts, and basketball, are great workouts, but do not provide continuous time in the target heart range. Therefore they have limited cardiovascular and fat loss benefits.