What are the most effective ways to incorporate Cardio Training for Weight Loss?
In my last article I spoke about the importance of Resistance Training to lose weight, and how Weight Training should form part of any weight loss or weight management program. Now it’s time to look at the cardiovascular or cardio part of our weight management program, so it’s time to get on the treadmill, cross trainer or any other preferred choice of cardio equipment.
I see it in the gym all the time, many gym goers using the same machines at the same speed for as long as possible. For many it is seen as the first step to achieving your calorie burn, which to some extent is true - you will burn calories, however this is not the most effective method to burn fat.
So coupled with Resistance Training, one of the best methods to lose fat, without spending hours in the gym, which let’s face it, most of us want to get in to the gym and out as quickly as possible, is INTERVAL Training.
Interval Training involves working hard for a period of time, then working at a lower speed for a period of time, then repeating. Ideally for any weight management program we are looking for 20-30 minutes of cardio training 3-4 times per week.
As for the intervals, we want to be recovering at the lower speed section sufficiently enough to enable us to work as hard as we can in the HARD section, but also to be able to repeat this for the complete duration of the workout. I would recommend for many beginners, work at a rate of 30 seconds hard and 90 seconds easy. Once this becomes easier or comfortable, then look at increasing the hard work part and reducing the easy part.
Why is this one of the most effective ways..... Well combined with Resistance Training we can expect our bodies after burn to burn calories for anything up to 48 hours, because the stress you have placed on the body (which is something it is not used to) will require energy and calories to bring it back to a stable state, therefore our calorie burn is high.
If we compare this to other forms of cardio such as steady state training, although you may burn more calories whilst you are exercise (possibly), the after burn will only lasts for 1-2 hours. It is also worth noting that without incorporating Resistance Training, Interval Training alone will only produce an after burn of 6-8 hours.
Cardio training should be changed at least every 4 weeks so the body receives a new stimulus, so try these out.
30 seconds hard, 90 seconds easy x 10
45 seconds hard, 75 seconds easy x 10
60 seconds hard, 60 seconds easy x 10
30 seconds hard, 30 seconds easy x 20
So whether your preferred form of cardio is outdoors, walking, running, cycling or getting in the swimming pool, it’s important to interval your training for better results. . If you want to find out more please contact Build a Body today for your FREE Consultation.
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