Venice Nutrition Blog: Health, Fitness, Weight Loss, Increase Lean ...
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The most recent study from the researchers at the University of New Hampshire proves that using the ?talk test? to measure if your cardio intensity is in the optimal range is a sure fire way to minimize your results and prevent you from taking your body to the next level.
Ok, so the big question is how should you do your cardio?? I know we are all pressed for time and pulling 2 hour cardio sessions is challenging for anyone?s schedule.? You see, it?s not about doing more; it?s about being better at what you do.? By simply making these four adjustments with your cardio, you will activate all of your muscle, burn maximum fat, drop any unwanted pounds and greatly improve your overall endurance.
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Tip 1:? Do both types of Cardio
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Body fat is primarily burned in muscle.? So your number goal when doing cardio is to make sure that you are activating all of your muscle.? We all have red muscle and white muscle.?? Most of us have approximately 50% red muscle and 50% white muscle.? Red muscle is used on your slow and steady cardio (fat burning), like a brisk walk, slow jog or climbing stairs. Your heart rate is at a steady rate during fat burning cardio.
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Your white muscle is used during high intensity cardio (interval training), like sprinting, running stairs or spinning.? High intensity cardio focuses on a 1 minute burst of a high heart rate, followed by a 1-2 minute recovery, then repeat.? If you are only doing one type of cardio, then you are only using 50% of your muscle and definitely not making the most of your time.? The goal is to get at least 4-5 days, 30-45 minute per session of fat burning cardio as well as 2-3 days, 30 minutes per sessions of High Intensity (interval training) per week.
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Tip 2:? Push the Limits with your Heart Rate
Rather than focusing on the ?talk test? to measure your heart rate, use a heart rate monitor or perceived exertion.? Always know that if you can talk steadily throughout your exercise than you?re not working hard enough and your results will suffer.??? Perceived exertion means if the exercise feels to intense it is and if the exercise feels too easy it is.? The goal with fat burning cardio is to push yourself to the point where you are almost out of breath and then back down a bit on the intensity and maintain that level of exertion throughout your entire session.? This is typically around the heart rate of 135-145 bpm for most people. ?
For your high intensity cardio, your goal is to go as intense as possible for 1 minute (totally winded) and then recover at a very slow pace for 1-2 minutes.? Your heart rate will typically be around 155-170 bpm for the 1 minute of intensity, then once you get back to 120-125 bpm from your recovery period, you repeat the interval.? ?
Tip 3:? Always do your High Intensity Cardio before Your Fat
Burning Cardio
Fat burning cardio does exactly what is says:? it burns fat.? High intensity cardio mostly burns sugar.? It?s important to know that it takes your body about 20 minutes to really start burning fat.? Because of this fact you need to do your high intensity cardio first, high intensity cardio uses your sugar stores and will get your body ready to burn optimal fat.? Once your high intensity cardio session is complete, (about 30 minutes), go right into your fat burning cardio.? This simple adjustment to your cardio can burn up to 40% more body fat per session!
Tip 4:? Choose the Best Exercises
As I?ve shared, the goal with your cardio is to activate maximum muscle.? A big part in doing this is choosing the right cardio exercises.??? Your best exercises are movements that are low to high impact (impact is determined by how hard your foot impacts with the ground) and that activate the majority of your muscle.? For example, walking on a 15% incline on a treadmill will burn more fat than walking on a flat surface.?? Sprinting or running up stairs are excellent types of high intensity cardio and will activate more muscle than spinning.?? If possible, I suggest avoiding exercise like the elliptical and stationary bike because they are non-impact and recruit less muscle than low-high impact movements.
There you have it, four tips that will take your cardio to the next level and in turn help your body get toned and tight!
Source: http://www.venicenutrition.com/blog/2011/09/22/HowToMaximizeYourCardioIn4SimpleSteps.aspx
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