What do you consider whenever you hear about cardio? An hour-long jog? An extended, regular session on the train bike?
If it’s any of these issues, you’re doing cardio, however you’re not doing sensible cardio.
There are many issues you are able to do to burn energy, however if you happen to’re studying this text, you realize that you really want the energy you burn to come back from fats, not out of your lean mass.
Conventional sluggish, lengthy distance cardio burns muscle and fats fairly indiscriminately.
Actually, if you happen to do sufficient, it’s possible you’ll discover that your physique burns muscle preferentially to ease the calls for of doing a lot cardio work.
That’s precisely the other of what you need.
What precisely is a great cardio exercise ?
So how do you do cardio with out sacrificing valuable muscle?
The reply is interval work. Undoubtedly get your self cleared by a physician earlier than leaping into intervals, as a result of the entire concept is to quickly and repeatedly elevate your coronary heart price, alternating the excessive coronary heart price work with temporary restoration durations.
The optimum approach to do interval work might be to do stroll again sprints.
Dash all-out for 15 seconds, then flip round and stroll again to the place you began. It ought to take about 45 seconds to stroll again.
When you’re again the place you began, dash for 15 seconds once more.
Do seven sprints your first week, and add one dash per week till you’re as much as 20 sprints per session.
If you happen to’re not up for sprints, you may work on the elliptical machine.
Merely go all-out for 15 seconds, then pedal or stroll at a restoration tempo for 45. The identical build-up sample applies.
To be able to grasp this idea, you have to first study what your physique burns for power throughout strenuous train.
The human physique accesses sure vitamins for power and does so in a exact method each time.
This entry order by no means adjustments. Let me repeat, by no means adjustments. That is the dimensions:
1. MUSCLE GLYCOGEN
(Sugar processed from carbohydrates and saved in muscle for contraction)
2. LIVER GLYCOGEN
(Storage organ for extra glycogen; main gasoline supply for mind operate)
3. BBA (BLOOD BORNE AMINO ACIDS)
(Branched Chain Amino Acids fashioned from protein)
4. FAT (Speaks for itself)
Discover that FAT is final on the dimensions. It’s the one factor we hate essentially the most about our physique and it’s the one factor your physique hates to surrender.
It takes between 20-Half-hour to succeed in degree #4, relying on the time of day you practice and whenever you final ingested carbohydrates.
Case#1: Come into the fitness center and soar on the cardio machine (choose your favourite).
Bear in mind it can take 20-Half-hour to burn the muscle glycogen, liver glycogen and BBA earlier than you attain fats.
In actuality, the primary 25 minutes of cardio is completely ineffective!!
That’s after all except you really take pleasure in doing cardio, merely for the love of doing cardio.
To entry fats, you now have so as to add a further 20 minutes of cardio to get any outcomes.
Your complete cardio session alone will probably be round 45 minutes.
Now you go to weight coaching. However wait, the place is your muscle glycogen (gasoline for muscle contraction?) Proper, it’s gone!
The outcome; weaker exercise, much less muscle growth, elevated fatigue, over coaching, burnout, longer restoration and a slower metabolism.
In brief, no progress! You get discouraged and stop coaching as a result of your physique shouldn’t be altering.
Case #2: Come into the fitness center and also you soar on the cardio machine for 5-minutes to warm-up. Now you hit the weights.
The place is your muscle glycogen? Proper, able to go for energy and depth resistance coaching.
Practice for Half-hour with weights and expend #1-3 on the Hierarchy Scale.
Outcome; elevated energy, extra lean muscle, much less fatigue, no burnout, extra depth. Now start your cardio coaching.
What’s the solely accessible power supply left to burn for the cardio session since #1-3 are gone? You bought it, #4!!
Now you entry fats shops instantly and solely should do 15-20 minutes of cardio to get the identical advantages as 45 minutes in Case #1.
It is a sensible cardio method which is able to set off fats loss or in different phrases – progress.
