Cardio Conundrum

I have always subscribed  to the "calorie in, calorie out" philosophy, which states that in order to lose weight, you must burn more calories than you take in. And since I typically only have an hour a day to exercise, I want to make sure I burn as many calories as I can in that period of time – which typically means heavy on the cardio – to take advantage of that window, right? Well, maybe not. 

Although cardio does burn 10 to 12 calories a minute, compared to only 8 to 10 calories per minute with strength training, it's the weights that will give your metabolism a boost for up to an hour after your workout. Since your body is trying to help your muscles recover, it's burning an additional 25 percent of the calories you just burned during your workout. Plus, for every three pounds of muscle you build, your body burns an extra 120 calories a day with no extra effort. 

Another thing to consider is your target heart rate for fat burning. Technically, working at a lower intensity (such as walking, light weights, etc.) requires less quick energy, so your body is burning a higher percentage of fat rather than carbs. This is great for someone who is at their ideal weight, but wants to tone up. However, if the goal is to lose weight, a calorie in is still a calorie out, so a leisurely walk around the park won't do much. Confusing, isn't it? 

A great tool to help you keep track of your heart rate and overall calories burned is a heart rate monitor. I personally like the Polar products. Check them out here (www.polarusa.com) and find which one is right for you.