Over the past couple of decades in working with men and women, I've consistently seen that women benefit from cardio more than men. Most of the time, when a guy starts eating better and lifts weights, he gets leaner. However, I've noticed that for most women, to get leaner, they need to do some cardio in addition to their resistance training.



While I don't have specific research to back it up, I've found that women do best when they split up their resistance training and cardio between a 50/50 and 70/30 weight training to cardio mix. That's why Resilient works so well for women, whereas Vigorous works better for men (you can read more about my training programs here: VIGOR Training).



With that said, there is research to support the idea that women need to do some cardio in addition to lifting weights. That's what we'll focus on in this article.



What do you mean by "cardio" or "aerobic exercise?"



Aerobic exercise is any physical activity you can perform for an extended period of time, that gets your heart rate up, and increases blood flow to your muscles. Think running, swimming, cycling, or even dancing. These exercises utilize oxygen to fuel your body, providing a sustained energy source that helps you go the distance. When you perform aerobic exercise, you burn primarily fat.



Anaerobic exercise, on the other hand, is an intense physical activity you can perform for a limited period of time. Anaerobic exercise relies primarily on carbohydrates or glucose (sugar) for fuel.



So, cardio can be aerobic or anaerobic, depending on the activity and your level of fitness. That brings us to heart rate zones, a way for you to use your heart rate to estimate whether you're workout is more aerobic or anaerobic so you get the most benefit from the time you put into it. I should also mention that heart rate zones do not apply to strength training. They're only useful when doing cardio.



Heart Rate Zones



To maximize the benefits of your cardio workouts, it's important to understand heart rate zones. These zones represent different intensity levels of exercise, measured as a percentage of your maximum heart rate (MHR), which varies with age.



Determining your maximum heart rate (MHR) is key to effectively utilizing heart rate zones in your training. Here are two common ways to find it:



The Age-Based Method: This is the most straightforward method and simply requires some basic math. The formula is 220-age=MHR.



For example, if you're 30 years old, your estimated MHR would be 190 beats per minute (BPM). However, keep in mind this is a rough estimate and individual rates can vary.Tanaka, H., Monahan, K. D., & Seals, D. R. (2001). Age-predicted maximal heart rate revisited. Journal of the American College of Cardiology, 37(1), 153-156.



Max Heart Rate Test: This is a more accurate method, but it's also more demanding and should only be performed if you're in good health and ideally under professional supervision. Here's how it generally works:




Start with a warm-up of light cardio, like jogging or cycling, for about 10-15 minutes.



Gradually increase your intensity until you're working as hard as you can.



When you reach your maximum effort (when you can't go any harder or faster), note your heart rate. This is your MHR.




You can measure your heart rate using a heart rate monitor, a fitness tracker, or manually at your wrist or neck. Remember, this test is demanding, so it's important to listen to your body and stop if you feel dizzy, lightheaded, or excessively breathless.Robergs, R. A., & Landwehr, R. (2002). The surprising history of the “HRmax= 220-age” equation. Journal of Exercise Physiology Online, 5(2), 1-10.



There are five zones, each with its unique characteristics:



Zone 1 (50-60% MHR): This is the very light-intensity zone. Activities in this zone feel effortless, like a leisurely walk. Your body primarily uses fats as an energy source and you can maintain this activity level for hour...