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10 Most Effective Ways To Burn 400 Calories

  • January 5, 2016
  • By dteix
  • 0 Comments
10 Most Effective Ways To Burn 400 Calories

Keep Your Glow Group Cycling

How does 400 calories in 30 minutes sound?

No silly, not to eat 400 calories. Though most of us could do that in 5 seconds with the right cream filled donut. I’m talking a good old workout session that gets the heart pumping and the sweat dripping from your ears. Sound too tough? Don’t worry.

Keep Your Glow’s motto is to get results the smart way, not the hard way.

Depending on what fitness level you’re starting at, be it starting from your couch or 6 exhausting workouts a week, everyone can benefit from these suggestions. The key ingredient is knowing your resting heart rate and heart rate training zone. This allows anyone to perform an exercise/workout and determine how intense to ramp it up or ramp it down.

Heart rate training takes the pain out of exercising.

You’ll need to figure out your resting heart rate first. This is the number your doctor finds when taking your pulse. The most accurate way to calculate your resting heart rate is upon waking, before you get up and before coffee or breakfast. Grab your watch or use the stopwatch on your phone. With your “peace fingers”, love that term from yoga class, this is your index finger and middle finger, place these fingers either on your carotid artery (to the side of the Adam’s Apple area) or on your radial artery (below your wrist and to the side of the ligaments). Once you feel your pulse, begin counting for 60 seconds. You’ll need the full minute to get a more accurate count. The result is your resting hear rate (RHR), an average healthy person has a RHR in the 70’s, a fit person is between 50-70. As you get into better cardiovascular condition your RHR will decrease, this is a great way to monitor your progress too because the scale doesn’t always tell the whole story.

Karvonen Formula calculates Training Target Heart Rate (THR) Zone.

I live by this formula. It’s where I start all of my clients so they have a focus when completing their cardio for the week because it’s no fun to get on the treadmill putting one foot in front of the other, thinking the whole time that we should be going faster, steeper, harder. Don’t you agree? The Karvonen Formula gives you permission to stay right where you are as long as it’s in the zone. Here’s the formula:

(220-your age-your RHR) x .55 + your RHR= Low end of your THR zone
(220-your age-your RHR) x .85 + your RHR= Hi end of your THR zone

The results give you a range between your low and high target heart rate (i.e. 120-155 beats per minute). The next step is to find a way to monitor your heart rate, here are some suggestions:

  • Take pulse manually- Divide your low HR and hi HR each by 6, this may give you a number in the 20’s that you want to match when you take your own pulse for a 10 second count.
  • Heart rate monitor on equipment- Most cardio machines now have heart rate sensors on the equipment, typically a metal plate on the hand grip of the machine. Hold the sensors and the number should pop up in the heart rate window.
  • Wear a heart rate monitor- This is the best option. I suggest the monitors that have the sensor on a chest strap. This allows you to program in your THR zone and the app will let you know if you are in or out of the zone. If you get an A.N.T. Heart Rate strap, you’ll be able to view your heart rate on cardio machines.

If the number you get is higher than your THR zone then scale back your intensity. If the number you get is lower, then you’ll need to kick it up a bit to raise your heart rate. Where you are within your target heart rate zone is another post to come. For now, focus on calculating your zone, getting into it, and staying there.

Here are ten 30-minute cardio workouts that you can do to burn 400 calories*:
  1. Running (~6-mph)
  2. Step Mill (moderate intensity)
  3. VersaClimber (moderate to vigorous intensity)
  4. Step Aerobics (moderate intensity)
  5. Stationary Cycling/Spin Class (moderate to vigorous intensity)
  6. Boot Camp (moderate intensity)
  7. Circuit Training (moderate to vigorous intensity)
  8. Jumping Rope (moderate intensity)
  9. Kickboxing
  10. Hiking Uphill

*Calories burn based on the results for a 160 lbs person

If you are doing the KYG 30-Day Challenge, you’ll see that Days 5, 7, 15, and 24 instruct you to get in some cardio exercise besides the 4 home workout videos offered on most other day. Change up your cardio and you’ll enjoy keeping your workouts fresh. By using your THR as a guide, you’ll get a more effective workout without the guesswork. Get out there and burn 400 calories, not eat them. Go get it!

By dteix, January 5, 2016
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About Me
As a mom, nutritionist, certified personal trainer, and wellness coach, it has been my passion for 20 years to educate others to live a life of clean eating, energizing fitness routines and lifelong habits for an overall feeling of wellness. Follow me in my pursuit to change the definition of the “over forty girl”.
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