The Right Way to Do Cardio and the Wrong Way to Do Cardio ...

Hearing a fitness professional prescribe cardio training (aerobic) for weight loss and heart health is fairly common. The suggestions usually sound like this: ?Do steady pace cardio for 30 to 60 minutes three to five days every week.? I want you to consider how that scientific research has shown that steady cardio is not only boring, but isn?t very effective. To begin with, you need to recognize that our body is designed for bursts of energy followed by recovery, not a steady continuous exertion. Even animals cannot be observed doing endurance activity.

The majority of competitive sports require bursts of energy followed by rest. To further understand the difference between endurance trainers and those who train in bursts, look at the physique of marathon runners.

Sprinters are look lean muscular, and strong while marathon runners look emaciated and sickly. Which one do you want to look like? Something else about training at various rates is the effect on the inside of the body. Free radicals are known to develop from long endurance training, degenerating the joints and leading to long lasting disease. Using a cycle of training intensity, however, increases anti-oxidant levels in the body and reduces inflammation as it speeds up metabolism.

What makes endurance training even worse is that it covers only a specific range of heart rates. Research has shown that training your heart to rapidly increase and decrease in rate helps people deal with stress. See, endurance training doesn?t help the body handle changes in blood pressure or heart rate.

The bursts of energy used in exertion help the body improve its response to the stimulus it receives during exercise. Another benefit of varying the intensity of training is that fewer people quit than they do boring cardio. In summary, cyclic variable training features better heart health, more protective anti-oxidants, improved immunity, less muscle wasting, and higher metabolism afterwards. Here is an example of a session of interval training on a treadmill that mimics the variable intensity of weight lifting and competitive sports:

3-4 minutes: warm up by jogging lightly or walking quickly

First interval: run 8 mph for one minute.

Second interval: Walk at a rate of 4 mph for 90 seconds.

3rd interval: for 60 seconds, run at a pace of 10 mph.

4th interval: Walk for 90 seconds at a 4 mph rate.

For an intense workout, repeat all these intervals four times in twenty minutes. From this article, you should understand the need to vary the intensity of your workouts to get the most benefit.

If you want the REAL truth on which exercises truly help burn fat the fastest, using the least amount of effort, then read these 3 tips to lose belly fat the smart and effective way.

All the best!

Michael Allen -
Health & Fitness Professional
Author of the best selling book: Fat Loss Factor

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This entry was posted by admin on March 22, 2012 at 1:34 pm under Aerobics Cardio. Tagged Cardio. You can leave a response, or trackback from your own site. Follow any responses to this entry through the RSS 2.0 feed.

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