Lower Body Fat!

[Jessie]

Hi Cathe (and anyone else who can help!)
After a few month hiatus I got my body fat measured (with calipers) at my local YMCA. It measured 28%!!! I am 5 ft 1 and close to 130 lbs.

What would you recommend? I started taking a kickboxing class (1 hr.) a few weeks ago, it is really fun! I also like the treadmill and exercise bike. I have a lot of your tapes (mostly step, but also PS Legs and MIS).

My question is, how many cardio workouts should I shoot for and how many minutes of cardio per workout?

Thanks! Help!!

Jessica
Charlotte, NC

 

[rachel2]

accuracy

Hi!
Just wanted to interject, those calipers aren't always the most accurate thing in the world. You might want a "second opinion" so to speak with another testing method. If you work out with weights you tend to weigh more, muscle is heavier (density) than fat.
Rachel

 

[Cathe Friedrich]

how much cardio

Before I answer your question, let me just point out that those skin caliper tests are not 100% accurate. Therefore, if you truly want to know what your body fat measurement is, you need to go to a lab that offers hydrostatic weighing(an under water test which has proven to show a high level of accuracy).

As far as recommending cardio workouts for you, you sound like you have a nice variety of activities there. I would start the first week with 3 cardio workouts per week at 45 minutes per session.

The following TWO weeks, I would do 4 cardio workouts at 45 minutes per session for the one week and then 60 minutes per session for the following week.

For the next THREE weeks I would do cardio 5 to 6 times per week. For one week, I would do 5 cardio workouts at 60 minutes each. The next week I would do 6 workouts at 60 minutes each. The final week I would do 5 or 6 workouts at 60 minutes each.

At this point you are considered to be a conditioned exerciser and should set up a cardio program(as well as a weight program)that works with your schedule.

On the weeks that you do 6 workouts per week, alternate high intensity cardio days with lower intensity cardio days.

I would not recommend going beyond 6 workout days per week. I would also encourage you to continue crosstraining with a variety of cardio activities. And finally, always listen to the signals your body gives you. For instance: if you feel extremely lethargic one day, make it an off day.

Good Luck!