Cardio Training
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Cardio Training!
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Cardio training is the only type of physical activity that directly
burn body fat. For fat to be burned, oxygen must be present and this
occurs only through aerobic exercise. To lose body fat you need to create a calorie deficit. You can do this by reducing the amount of calories you take in by eating or by burning it off by exercising. You should used both method in order to achieve permanent fat loss. You should never cut your calorie intake to much without exercising, because you will start losing muscle mass and bone density which will slow down your metabolic rate. It is very difficult to maintain fat loss long tern without aerobic activities. Aerobic exercise is any physical activity in which the heart rate is raised to between 55 percent and 90 percent of its maximum capacity for at least 20 minutes. Examples of aerobic exercises are distance running, cross-country skiing, and aerobic fitness exercises. Aerobic exercise pushes the body beyond the low-level demands of most daily activities. This “extra” effort, when gradually increased over a period of time, produces positive changes in many of the body’s systems. Duration In most cases, we need to be engaged in an activity for 20 minutes before we start burning fat instead of carbohydrates. It’s a good idea to warm up with light activity and stretching for 5 minutes, then continue with 20, 30, up to 60 minutes of activity (if possible) and cool down with a mild activity for 5 minutes. We must not overstress our cardiovascular system with sudden increases and sudden stoppages in activity, so the warm up and cool down are very important. Frequency Committing ourselves to a regular cardio training schedule is the key. Consistency and frequency accelerate results. Start with a minimum of 3 times/week; 10 minutes/session. Gradually increase the frequency and/or the length of the sessions, Ideally 5-6 times per week; 30-60 minutes/session, for maximum fat loss result. 3-4 times per week; 20-30 minutes/session, for staying fit and maintaining a low body fat percentage. Intensity Intensity levels will determine how much energy is used, but in general, the longer you exercise the more likely your body will begin reducing its fat reserves to provide energy for activity. Also the more time you do cardio, the calories you’ll burn. Light—this will not produce the desired fat reduction, i.e., slow walking, light gardening etc. Moderate—the highest level of fat burning occurs with moderate activity, i.e., brisk walking, jogging, swimming, aerobic fitness classes etc. High—fat burning is slower during high-intensity training, as it uses much glycogen energy and then begin to draw energy from protein conversion first, i.e., sprinting, weightlifting and mountain climbing. High Intensity Interval Training (HIIT) HIIT is done by intersperse brief burst of very high intensity effort with low intensity activity. High intensity interval training (HIIT) is enjoying a rapid surge in popularity due to its superior effects on fitness outcomes. There are different protocols for HIIT. One example of HIIT protocol:
Study have shown that groups that perform HIIT, burn more calories over the 24 hours period after the work out, then just doing regular stead cardio training. How ever weight training burn more calories them regular cardio training and HIIT over a 24 hours period after the workout. Resistance Training Health Regards, Leave cardio training page on go to physical wellness page
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