Cardio circuits, Cardio work in general holds mystery, frustration and sweat, conquer cardio by learning how to effectively shock your body and maximize your results.
Oh Cardio, the dreaded “must” for some that are craving to drop that fat off the table and progress into a less jiggling daily stride. There are many fat blasting exercises that can be performed in the category of cardio and they all serve in an effective manner. Here is a good place to start if you are thinking of getting into some kind of new cardio routine, or are already in one and are getting bored. If the gym is your main location to better
yourself, than there is a semi- limited amount of cardio choices, this being said because outside those walls all of these are achievable, along with many other forms we will talk briefly about. These are all reasonable options and it would be up to you to decide what your preference may be, whether it is running, biking, swimming, walking, the elliptical, kayaking, boxing, jumping rope a stair climb or rock climbing. Personally, Switching it up between a few of these is my method because let’s be honest, it does get boring sometimes, especially if you are in a gym, so switching keeps my mind anyway from wanting to quit, and gives different muscles attention some of the other cardio may have not hit as hard. Keep in mind that all of these are effective measures that you can employ and should incorporate in your everyday workout. Among the different forms of cardio exercise, running served to be one of the most effective programs where more calories are being burned compared to other cardio exercises. A benefit of running is its capability to release greater amounts of heat and energy. When the body releases vast amounts of this, it is a clear indication that a greater number of calories are being burned. This is considered to be a beneficial means for people who want to lose weight the fast way. One of the most newly popular styles of fitness training through cardio is known as HIIT, or High Intensity Interval Training. This method of cardio is growing so fast because of a few reasons: It’s a shorter session of overall time taken to finish, this method really pushes the fat off, and In my opinion you do not even have time to get bored because as long as you stay intense, you don’t have time to think about getting the session completed. There are goals you are trying to achieve when doing a session of cardio.
- One common frustration with many, many people is that they are doing cardio everyday but not seeing any results. This is due mostly to diet, sorry again, but re-evaluate it than go from there.
- Second your body is smarter than you, it can tell you when something hurts and you may choose to avoid it, but it tells you.
Same with cardio, your body reacts so quickly to change and adapts to a point that after you have been doing your same cardio routine for even just a week, if it is just that simple “get on and do 45 minutes on the treadmill” your body will adjust to that and become resistant to the results you are trying to achieve.
HIIT works a little differently. This is the act of many super bursts of speed and energy followed by short slower but as effective spans of exercise.
One key to doing this is to increase both your anaerobic and aerobic capacity at the same time. Intense training such as this releases certain hormones that can increase heart rate like epinephrine and nor epinephrine. It will also increase your metabolic rate and keep you burning fat.
The key to doing cardio is to keep the body guessing
ou really do have to work hard at this, but the results are rewarding. As you find a machine and a routine that are fitting, set goals for yourself if you cannot finish an entire session. This is going to work because you do not give your body enough time, ever to adapt and readjust to your routine, this way you can maximize your fat loss. Also, besides fat loss these types of routines add great stamina and “pop” to your step. Here are some of the best fat loss exercises for HIIT. While at the gym, elliptical machines, stationary bikes and Stair Climber are the best way to take on interval training. They allow push and let up as needed to complete your intervals.
Begin your elliptical or bike work with a brief 1 to 3 minute warm up, from there I enjoy more fast than slow, so I do 2 minutes of high intensity than 30 seconds to a minute of slower “rest” motion, and repeat that.
Also, something called a pyramid is another style I really enjoy. This consists of just that, a pyramid style of intervals.
- First a warm up of about three minutes than for example: 30 seconds slow, 30 seconds fast, 30 seconds slow, 45 seconds fast, and so on. Keep the slow times the same, say around 30 seconds, but increase the quick burst at a comfortable amount for you. Try increases of about 15 seconds each time to start off, see how that feels.
Treadmills can be a bit tricky. I do not recommend this to a beginner, just for the simple risk of falling off, but if you choose this style try the same interval style methods. It is very effective, but the knees can take a beating, therefore, I do not suggest it as much. Stair machines are one of the most effective ways to get your heart rate up very quickly, and drop weight. This is my favorite method of cardio and is the most difficult to adapt to. Walking up stairs is more difficult than most people realize, and it's much less destructive to your joints than running. The stairs are also extremely effective because they really focus on your core and really help to grind away fat in that area. This is due to the heavy use of lower body and the movement the stair help produce. Swimming is one of the least stressful high intensity workouts, plus many people find it enjoyable, which is important because that means they will stick with their HIIT fat loss routine. The only problem with swimming is that it can be difficult to achieve an ideal accelerated heart rate.
When you perform exercise for your heart.
The lungs ability to abstract and use oxygen increases, your hearts ability to deliver oxygen to the muscles aerobically increases. So therefore, instead of your heart having to beat faster in order to supply your body and muscles with oxygen, it will simply release more blood during this phase of the cardiac cycle. Systole refers to the contraction phase of the cardiac cycle, while diastole refers to the relaxation phase. The heart contracts simultaneously, but the left ventricle contracts with a significantly
greater amount of force. Both ventricles also release the same amount of blood, the ventricles (located at the bottom chambers of the heart) are called the "power pumps" and the atriums are called the "primer pumps", which are the top 2 chambers of the heart. When stroke volume increases, resting heart rate decrease, yet maximal heart rate will always have the ability to increase, and exercising heart rate will decrease, giving you longer endurance and more efficient heart. There are three systems your body uses for its energy requirements. The anaerobic glycosis (without oxygen) system that you use during resistance training, or at least during the contraction phases of resistance training, the aerobic (with oxygen) system which is the primary system for the body's energy requirements, and the creatine phosphagen system. You use your aerobic system because it delivers oxygen to your muscles, therefore keeping you going longer.You use the anaerobic system to deprive oxygen and use ATP. Your body only stores about ten to twenty seconds of ATP at a time, which is the reason that you fatigue so much quicker against resistance than just jogging. Also, the bi-product of the anaerobic system is lactic acid (that burn you feel during certain exercises that forces you to finish a set). Your body uses glucose during the anaerobic system. When this falls short, it uses the creatine phosphagen system, which means when your anaerobic requirements fall
short, your body runs out of quick ATP and breaks up creatine phosphate as its energy source. ATP converts to ADP when it is used. This is why the “staple” supplement creatine gives you such a longer endurance during a workout. When glucose can no longer be used anaerobically, creatine is then used tocontinue ATP production. The aerobic system produces ATP inside of the mitochondria of the muscle, while the anaerobic system does not. The anaerobic system has the ability to produce ATP outside of the mitochondria. The "aerobic" system - not only uses glucose but also uses fatty acids as a way to produce ATP. One of the main reasons glucose/glycogen cannot be used for long periods of time in the anaerobic system is the bi-product of the system, lactic acid, which calls for immediate soreness and faster fatigue (hence as I stated before, you feel that awkward build up within your muscles and it presses you to completely finish a set). Cardio is meant to be fun. This is something that you need to seriously develop a liking to, in order to truly achieve the
shape you want. Diet is number one, I know it gets redundant, but it really is. You can do hours of cardio a day but if you decide that your daily intake is going to consist of pizza, doughnuts and hot pockets, you are setting yourself up for some serious let downs and furthering your chances of giving up.
See progress, it is good for everybody to know they are achieving something.
Don’t waste your time going to the gym only to make it voided with some ridiculous meal, check out my other pages on fats, sugars and carbohydrates to get a better idea on what to look for. Good luck with everything, if you have questions do not hesitate to ask at cravethefitness@gmail.com, or post to my blog.
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