Weekly “Biggest Loser: Body Composition Competition” Wellness Tip

Enjoy your Weekly “Biggest Loser: Body Composition Competition” Wellness Tip:

Here are some pointers on to improve your cardio-respiratory endurance:

1. Basic recommendations from ACSM and AHA: Do moderately intense cardio 30 minutes a day, five days a week or do vigorously intense cardio 20 minutes a day, 3 days a week and do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week.

2. Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

3. For further information from ACSM and AHA click here:

4. You need to get an estimate of your max heart rate. To find your max heart rate (or estimate of your max) take 220 – age. Here’s an example for a 20 year old individual. 220-20 = 200 estimate of max heart rate.

5. You need to know your training zones to maximize your training effort and get the most out of your aerobic training. To find your training zone multiple your max heart rate by a percentage. For example, If your max heart rate is 200 x .80 = 160 for your upper limit and 200 x .70 = 140 for your lower limit.


6. When you train try interval training. One of the simplest forms of interval training is the Fartlek method of interval training. Fartlek means “speed play” and the person is essentially training based on how they feel. For example, an individual trying to increase their cardio-respiratory endurance would increase their intensity (heart rate) and try to maintain that particular intensity for as long as they can. Once the person can no longer sustain the intensity (heart rate) they would slow down and recover. The individual would continue this cycle of high intensity and low intensity exercise for about 45 minutes. This type of training increase the persons anaerobic threshold. Anaerobic threshold is the point at which the anaerobic system has to kick in to help out the aerobic system. This type of training will eventually allow an individual to train at high intensities and recover faster from exhaustive rounds of exercise.

7. Try to find a sport to play. Most people can play sports for hours and not realize how many calories they are burning, but these same people have a tough time working out in a gym for 20 minutes. If you can find a sport you love to play you may be able to increase the amount of calories you burn per session. Finding a sport you enjoy also gives you a purpose behind your workouts. Designing a workout plan around your sport to increase your performance is a good way to increase your motivation to workout.


Wes Adams Ph. D.

Assistant Professor of Kinesiology

210.486.5306

wadams14@alamo. edu