Category: Aerobics Cardio

The very truth is that there is no unequivocal answer to this question.I would say that it depends on the existing conditions.

1. First approach:weights first and cardio after

If cardio is going to be of high intensity-HIIT just to mention one case-it would be preferable to follow the weight session.High intensity cardio might perfectly sap our energy,strength and stamina and prevent us from an effective weight training workout.

So if our ultimate objective is muscular strength or hypertrophy we had better complete the weight session first.

If on the other hand we speak for a moderate intensity cardio session, I don’t see any serious contra-indications to do it first.Such a session will burn no more than 20-25% of our stored glycogen which means that it will leave our body with enough supplies to carry out the weight session with dignity.

About the fat-burning dimension:the truth is that the anaerobic weight training workout will burn some glycogen and turn the switch a little more towards the fat burning mode.
But we should not miss the forest for the trees!!

2. Second approach :cardio first and weights after

If the main target is maximum fat loss then we definitely need an effective cardio session to burn as many calories as possible.Could you imagine running after heavy squating?Barely!

In this case our interest is to finish first with our demanding cardio and then continue with the weights -with the remaining stamina of course!

If the possibility of eventual catabolism is worrying you,you can face it with the proper duration and intensity of the cardio as well as with the right nutrition frame before,during and after the session.

Conclusion: act according to your mood and objectives.Don’t forget that we should get the big picture and don’t bother with the minutiae!!

Chris Strogilis

http://www.macon.gr/

Many people often ask me which type of cardio or what cardio equipment is the best to lose love handles in the shortest time. The answer is not a straight forward as you might think but there are definitely activities that burn more calories than others. Running or jogging is one of the best cardio activities you can do because it is a total body movement that requires your arms as well as your legs to be in constant motion. However, not everyone has the endurance to start running for 30 minutes right from the start. If really want to take up running as an activity and want to improve your endurance so that you can run for a long time, then flip to the section entitled “Cardio Interval Training”.
If running or jogging does not appeal to you, the next best activity would be the elliptical trainer or what some people would call the “ski machine thingy”. The elliptical trainer is great because, like running, your arms and legs are in constant motion. The elliptical machine mimics the movement of cross country skiing which is an activity that has been shown to burn lots of calories! In fact, cross country skiers have one of the highest VO2 max ratings of any type of athlete. This means that their bodies are capable of producing a tremendous amount of oxygen to their muscles during intense activity. In other words, their cardiovascular endurance is top-notch! The elliptical trainer was tested among the recumbent bike, the upright stationary bike and walking on a treadmill and it was found that for the same time and effort, the elliptical trainer burns more total calories compared to the other equipment. So if you don’t want to run, the elliptical is your next best option.
If going for 30 to 45 minutes on any cardio equipment seems too boring for you then taking up a sport or activity would be an excellent idea. Playing tennis, rollerblading, basketball, volleyball or any activity that you enjoy and can do for at least 45 minutes would be a great way to get rid of belly fat and have fun at the same time. Remember, the goal of any cardio activity is to increase your heart rate and keep it elevated so that you can strengthen your heart and increase your cardiovascular endurance. A strong heart and good endurance means that you can work longer and harder without getting tired quickly.

Kamaral Bassier
B.A. Psychology,
Certified Personal Trainer,
Nutrition Consultant,
Lifestyle and Weight Management Coach.

Visit my blog to discover more tips to lose love handles.

Bored with the exact same fitness routines? Are that you a fitness freak who gets bored doing the same exercises day in and day out? Or are you someone who finds hitting the gym in the gym not necessarily exciting enough? Well, areas new fun fitness trends that will catch your fancy:

Piloxing: A unique mixture of Pilates and boxing that promises to burn the fat and tone up the muscles. Using heavy gloves, it blends the flexibleness, coordination and the stylish moves of Pilates while using the speed and power with boxing. No wonder this new trend maintain a pool of who’s who of Hollywood sweating it out to help promising results.

Nintendo wii game console Fitness: A fitness gaming created by Hiroshi Matsunaga, it’s going to take working out at home to a new level. In this the player stands on a specialized balance board (which uses Bluetooth technology and pressure sensors that actions the persons center of balance) and may choose to do yoga, aerobics or strength exercising. The difference between Wii console Fitness and regular workout DVD’s is which it provides an on-screen personal trainer who is able to direct and evaluate the user.

Cardio Tennis: Love tennis but can’t find someone to play with every morning? Try Cardio Tennis. This non-stop group fitness class is based on tennis moves while additionally combining other endurance constructing exercises, so the whole group gets a workout while improving their strokes. It promises a total body workout that’s more than what you get with just tennis. Like circuit training or boot camp, it includes activities enjoy running, cycling, and squats while looking to hit tons of tennis balls and unlike traditional tennis the emphasis is on movement in lieu of technique.

Zumba: Hate to exercise but adore to dance? Then Zumba is tailor made for you. The trend was accidentally started as a result of Alberto Perez, an weight training instructor in Columbia. He apparently forgot to obtain his traditional aerobics music in the future and had to enjoy the salsa and meringue tapes that he had. This resulted within a class that not only had an electrifying workout but also learnt to burn that fat while dancing. Zumba today also incorporates disco, samba, mambo, belly dancing and even some Bollywood moves.

Mineral water Aerobics: Also called ‘Waterobics’, ‘AquaFit’ or ‘Aqua Aerobics’, this implies doing aerobic exercises within shallow water. The selling point of exercising in water is which it makes you feel lighter and hence running, jumping or moving in water does not have the same impact over the body and joints as in the event the same is done with land. Hence, it has lesser risks and can be done by people who have back problems, arthritis or even knee problems. It also strengthens muscle groups as exercising in water is supposed to provide about 12 circumstances more resistance than surroundings.

Dancing: You can melt away calories with almost any variety of dance. Search your neighborhood for some dance classes – the more exotic the name, the better. If the traditional Bharatanatyam or Kathak is not your cup of tea, you could try things like bollywood dancing, disco Yoga, masala bhangra or quite possibly African rhythms!

Whatever you choose – keep in mind the important thing is to keep your body going!

* Before starting any exercise routine, talk to your doctor and find out if you are fit to exercise.
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There are a million ways to do cardio workout plans. One can run, use various different gym machines, or even bodyweight calisthenics. Sometimes, though, the best cardio workout plans don’t even involve cardio.

Huh? How is that?

Simple – cardiovascular benefits are simply had and achieved through other activities.

For example, say you are doing strength training workouts (which you should be doing anyway, regardless of your cardio workouts). Do a real heavy set of a compound exercise.

(A compound exercise is one that uses more than one set of joints. Curls wouldn’t be a compound movement – they’d be an isolation movement. However, exercses like presses, rows, squats, etc. would be compound movements.)

Anyway, do a real heavy set of a compound exercise. You’re breathing hard, aren’t you? Darn right you are. And this is all you need to achieve benefits similar to doing specific cardio workouts – to get yourself breathing hard.

So, you do a set of a compound exercise, and now you’re breathing hard. Instead of letting yourself rest completely, hit it back with your next set before you get back to breathing normally again. Keep that up for your entire workout.

I guarantee you’re getting a cardio workout while you do your strength work. Now you’re getting double benefit.

Supersets – coupling two strength training exercises together with no rest between – are another way to achieve even better results. Want to ramp it up even more? Then go directly to circuit training. This is a style of workout where you do sets of many (say 5-8) different exercises all in a row with no rest in between.

Now, it’s easy to half-ass this kind of training, so make sure you keep working hard, and keep your training loads (i.e. – weights) heavy. If you don’t, then the cardio aspect of your workout plans will be lacking, simply because now you don’t have to work hard.

And if you’re not working hard, you’re not getting in better shape.

Train Hard, Rest Hard, Play Hard.

The subject I’m going to speak concerning nowadays is cardiovascular exercise. If you’ve got ever tried to lose weight in the past then you recognize this is a must. Or so you were meant to believe.
‘Cardio’ exercise as you most likely recognize is where you get on a treadmill or some other sort of machine or ride a motorbike or go for jog and stay at a sure pace and/or incrementally increase the pace throughout the half of to 1 hour that you usually do it for. Whereas doing this you’re trying to stay within the ‘fat burning zone’. Usually takes about ten-fifteen minutes of this kind of coaching to induce ‘into the zone’.
During this zone, about fifty-sixty five% of your max heart rate (not laborious in the least), you’re supposedly burning and using more calories from fat and burning a lot of fat off your body. And you are! Drawback is though you are burning a larger proportion of fat calories, it’s the total quantity of fat calories burned that matters if you would like to lose weight–and therefore the fat calories being burned stop once you stop the exercise. Another drawback is you’re burning body fat that is stored in your body as the primary fuel source.
However is not that what I want-
You’d think so, but when you stop doing the cardio that’s when the large issues begin to come up. 1st off once more, when you stop doing it, you stop burning calories. 2nd, now your body goes to guard the body fat you have left on your body till the next time you do that same type of exercise–‘cardio’. See your body desires to use fat because it’s primary fuel source when you are at rest–sleeping, watching TV, sitting at work, etc… But after you perform ‘cardio’ on a regular basis, this slow steady work rate is fooling your body into thinking differently about when it actually is at rest. So it holds on to body fat more readily and really will produce a lot of as a result of it desires to prepare for the subsequent session of ‘cardio’, thus what you eat will be converted to fat a heap easier than before.
It affects your metabolism too. Muscle is your metabolism!! The a lot of lean muscle you have got, the higher your metabolism, the more calories and fat you burn off naturally. But ‘cardio’ has the excellence of making your muscles smaller, and decreasing your metabolism and your natural fat burning furnace.
I don’t do ‘cardio’ and haven’t for at least 4 years. I am not knocking the utilization of it, especially if you are a skilled endurance athlete or your career depends on you having long lasting endurance and cardiovascular strength. But if you’re a general person, just making an attempt to be match and keep inside a sensible body image and composition, then I suggest staying off from regular ‘cardio’, as a result of you are simply reducing your body’s natural ability to burn fat. Once in a very while is okay to induce a modification of pace in. But as your primary mode of ‘cardio’ I recommend Interval Training. It’s the second most important type of coaching when it involves fat loss behind weight training.