When it comes to designing a workout program for fat loss, many people are quick to rush out and dive into cardio training. They tend to think this type of workout is an excellent way to boost their calorie burn so they see faster results. And while there is no question cardio training will increase your calorie burn to some degree, how much is questionable.
Let us look at a few points revolving around cardio and fat loss you need to be aware of...
1. Cardio And Muscle Mass Loss. When it comes to cardio training, one thing you do need to be very careful about is the risk of muscle mass loss that comes with cardio training. If you do too much cardio training, you may not just be losing body fat, but the very tissue that helps you stay lean in the long run.
Steady state cardio training poses the greatest risk here, so avoid doing more than a few hours total per week.
2. Cardio And Calorie Adaptations. Next, you will also want to consider the calorie adaptations that are revealed when you do too much cardio training. Essentially, your body gets better at doing what it's doing.
At first, you may burn "x" number of calories doing your cardio session but as time goes on, your body may start to burn fewer calories. This is why with any cardio you do, it is important you are progressing. Advancing means working at a higher level or adding more resistance as needed.
3. Cardio And Appetite. Another point to note is cardio can increase your appetite. Essentially, you can be doing cardio but experiencing more hunger, so if this then leads you to eat more, you have just offset the benefits the cardio session provided.
You will want to carefully monitor your appetite and food intake when doing cardio to ensure this is not happening. Otherwise, all your hard work will have been for nothing.
4. The Best Type Of Cardio. All in all, which type of cardio should you be doing for an optimal fat loss? The best type of cardio will be high-intensity interval training, and this should be performed 1 to 3 times each week. You should not need much more cardio than this level to lose fat. If you feel like you do, consider making some adjustments to your diet instead. Chances are, a few modifications there would serve you far better.
Keep these four points in mind, so you cause no harm to your body. But to end with: strength training is a much better choice for optimizing fat loss than cardio will ever be.
Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.
Monday, 23 October 2017
Sunday, 22 October 2017
Cardio Exercise - Good For The Heart
Cardio is short for cardiovascular. This is the system that centers around the heart to transport blood that carries nutrients to various parts of the body. The proper name for this type of activity is aerobic exercise, exercise that requires a lot of oxygen during a prolonged time frame. Cardio exercise is very different from high intensity interval training that involves very fast movements in short bursts (30 seconds to a minute), a short rest and repeating in a cycle pattern. Cardio is done for much longer periods of time with or without rest depending on the fitness level of the individual. Activities include walking, running, cycling, swimming and even dancing.
Benefits of Cardio Exercise
The health benefits of cardio exercise are well-known and general exercise is highly recommended by doctors to help alleviate a number of conditions. Benefits include:
the added circulation of blood needed during this type of exercise, your heart will be stronger and your body's ability to handle heavier activities will increase
muscles will get a workout and that takes energy. Burning calories will help to lose weight in the form of fat
the release of endorphins will help combat stress, anxiety and depression
improve your complexion
reduce the risk of high blood pressure, high cholesterol and heart disease
Types of Cardio Exercise
Low Impact - this type has very little impact which means it puts less stress on your joints. Activities include walking, cycling, swimming, yoga and Pilates. As a general rule, this type of exercise will not increase your heart rate as high and are generally classed as a slower paced workout. These are good for older individuals, people who are overweight or new to exercise and those recovering from injury.
High Impact - As the name suggests, you will put a strain on your body from plyometric exercises - forcing your body off the ground in a jumping motion. Activities include jogging, running, skipping and bounding like during an aerobics class. Impact is not bad for you unless it is done improperly. Good technique is essential to avoid joint damage. Research has shown that it can help to build bone density which can prevent or delay osteoporosis.
Workout Session Details
The American College of Sports Medicine recommends a minimum of 30 minutes of moderate cardio exercise five days a week. If high intensity is your thing, do 20 minutes three days a week. For those looking to lose weight or to increase their fitness level, 30-60 minutes of moderate to high intensity activity five days a week would be better.
To help prevent injury, always warm up with a light jog and some dynamic stretching. A cool down involving a light jog and stretching will help to lower your heart rate and temperature and flush out lactic acid.
Deciding how hard to workout can be tough but a simple formula can be used to find your training zone. The most recommended training zone is 60-85% of your maximum heart rate. To calculate your range, use 220 - your age and multiply by 0.60 and 0.85 to get the lower and upper limits. For example, a 40 year-old person would have a heart rate training zone of 117 - 244 beats per minute.
While you doing cardio are exercise, take your heart rate by feeling the inside of your wrist or neck for 15 seconds and multiply by 4. Some sports watches have a heart rate monitor built-in to make it easier.
Regardless of the type of cardio exercise you choose, do it regularly and within your training zone to get the maximum benefit. A good training routine paired with an excellent diet will help you live a long and healthy life.