We will happily push ourselves through gut-wrenching weight-training workouts, but the thought of cardio sends many scurrying for cover like cockroaches in a lit room. Most cardio is about as fun as watching clothes dry and - more importantly – we’re often told that cardio can cause muscle loss. This has led many people to suggest completely abolishing cardio from the weight-trainer’s arsenal.
Running – whether it be outside or on a treadmill – is one of the most effective forms of cardio for dropping body fat. Here are eight common problems – and how to fix them – to help you get the most out of your next HIIT or steady state session.
These five “Extreme Makeovers” to your traditional approach to cardio will frighten the squeamish. You are about to challenge yourself to achieve your goals by taking on exercises few are willing to try.
Don’t go by someone else’s book of what maximum intensity should be, and don’t define it by some arbitrary speed limit set on a treadmill. It does not matter if you are 20 years old or 50 years old. We all have our own level of maximum intensity.
I’m trying to lose weight. For optimum fat burning, how important is your heart rate level during a workout? How long does a target heart rate need to be sustained per workout in order to see results?
Interval training appears to stress the metabolic capacity of muscle cells, while higher volume endurance training has more central effects. Both types of training appear necessary for optimal endurance fitness.
No one ever said that it was supposed to be fun, but cardio has become a ‘must’ if you intend on staying healthy and in top shape year round. If you perform it before, after or in the place of weight training, there’s no way out of it. So make the best of a “very difficult situation” (said in your best Tony Soprano impression).
When I walk into my gym I often see familiar faces walking on the treadmills or methodically cranking away on the elliptical machines. When I finish my workout some of the same people are still plodding on the same equipment. And unfortunately, these people are still carrying the same body fat they had when I joined this gym two years ago.
Can you just do a couple of miles of easy running on the treadmill and be done with it? Can’t you just hit the weights for 20 minutes and call it quits? No— not if you’re trying to stay fit and burn that fat! There are three types of workouts you need to do to maximize your fat loss: strength training, high-intensity interval training and long-duration endurance exercise.
Canadian researchers caused a stir when they discovered that short bouts of 30-second high-intensity exercise produced changes similar to prolonged endurance training programs.
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