Hi, hey, hey! How is your day? It has been a wild week here, but everything is fine.
For today’s publication, I wanted to talk about cardiovascular dilemmas and what kind of cardio do after weight training sessions. I feel that there is a lot of confusion about this, and one of the things that prevents people from making a solo cardio is the fact that they do not know what to do. It is much easier to do it if you have a plan in place.
What types of cardiovascular strength training after strength training?
Why do we need Cardio? How much Cardio should we enter every week?
Cardio (also known as cardiovascular exercise) is not only an effective method to burn fat, develop resistance and increase speed, but is also obviously important for heart health and helps develop muscle mass. Cardio consists of anything that maintains our heart rate raised by a sustained amount of time. From this website: “The construction of cardiorespiratory resistance through regular physical activity allows its heart and lungs to function more efficiently, thus improving their physical ability to deal with stress and reduce their risk factors for several chronic diseases. Regular physical activity helps control obesity, high blood pressure and high cholesterol, with a net result of reducing the risk of heart disease almost halfway, according to centers for disease control and prevention, or CDC. By providing weight control, regular exercise also reduces its risk factors for developing type 2 diabetes and certain cancers. In addition, the construction of cardiorespiratory resistance benefits mental health by providing an anxiety and depression shock absorber. «
There are so many cardiovascular methods in the fitness ocean, but I like to divide them into 5 main categories:
-Steady state
-Tempo work
-Hill/resistance work
-Hiit (high intensity intervals training)
-Active or orderly skip (thermogenesis of activity does not exercise, or what I mean as «unintentional exercise», such as gardening, vacuum, walking through dogs, cleaning, etc.)
According to NASM, we need at least 150 minutes of cardiorespiratory exercise of moderate intensity, 75 minutes of vigorous intensity or a combination of moderate and vigorous intensity exercise per week. The weekly recommendation for resistance training is 2 or more per week with exercises for all main muscle groups (minimum of 1 set of 8-12 repetitions for each muscle group). Flexibility and neuromotor exercises (balance, agility, coordination) are also recommended at least twice a week.
Why should we alternate cardiovascular intensities:
It is very important not only to vary the exercise mode but the intensity of the workload.
The body is an intelligent machine and gets used to the same demands over time. For example, if a strenuous path walks for the first time, it is most likely that your heart rate will be high, your legs will be sore and burn a ton of calories. If you start walking that same path, every day, for weeks, you can find that you start feeling easy. Your heart rate is not so high, you don’t feel challenging for you and burn less calories. In addition, perhaps he begins to feel persistent pain on the outside of his knees from the slight inclination of the path to one side.
When we alternate cardiovascular intensities and modes, it does some incredible things:
-I give my heart the opportunity to recover and rest. If you are doing the same crazy Hiit exercises every day, it does not give the heart (which is an important muscle …) an opportunity to rest. This is very important to prevent adrenal fatigue, the symptoms of oversight and exhaustion. High intensity training is fun and incredible here and there, but Too much 60% (and top) exercise can cause turbulent blood flow, a precursor for the accumulation of arterial plaque. These are serious friends. Too much time and intensity can cause more damage than well. (Friends who love Orangetheory as much as I, that is why I do not recommend going more than twice a week).
-You are not working constantly in the same muscle groups, which can help prevent lesions due to excessive use. I think that if you like dance cardio exercise, this can be an excellent cardiovascular training to challenge your brain and also encourage lateral movement, since we generally do not move from side to side.
-To constantly changing the demands, Encourage the body to work harder and avoid kicking it in cruise control. In other words, you will get more for your money.
How the cardio works with respect to weightlifting exercises/strength training.
Cardio can shrink the body, which makes it a great tool for fat loss, but strength training will change body shape. Doing both things is an excellent way to obtain strength, performance, speed, resistance and visible muscle gains. Both strength training and cardio burn calories, which can lead to fat loss, but the way it combines can drastically affect their results.
I have not trained customers in approximately one year, but I have always been quite strategic on how to design individual physical conditioning plans. While I modify it depending on the unique needs, there is a general mental formula that I like to follow. I am about to shed all beans so that I can use it in your own routine.
What kind of cardio to do after each type of training:
*Remember that while I am a specialist in certified weight loss and personal coach, I am not his Personal coach: even if we are realistic, it would be very fun. Take this for informative purposes and consult a doctor before performing any physical condition change. These are some ways to do it, but not the only ways to do it. Do you do the best for you, mmm k?
For the cardio, what you did yesterday and what you plan to do tomorrow. Did I have an easy day yesterday? Stick it today! Did you do Hiit yesterday? Take a easier hill climb or a stable state. Are you planning an intense cardio class? You may omits the cardio completely and make an active recovery or instead. Here is the thing too: you don’t need to make cardio every day. Instead, grant in the general movement.
Cardio-only training routine:
-Steady state
-Tempo work
-The resistance bands
-Hiit and stable
-Contraction of the shrinking followed by HIIT or easy stationary state
Strength training: the upper body
Cardio options:
-Adia stationary state
-Tempo work
-Valando or battle rope intervals with your strength training (to completely fatigue the upper body and obtain an additional nucleus work)
-Hiit intervals after force
-Sarlico or turn bicycle after force
Strength training: lower part of the body
Cardio options:
-The Slow body hiit drills (to completely fatigue the lower part of the body)
-Sye Hill Subp (to work the leg muscles differently)
-Spin bike or stoirclimb
Strength training: Total body circuit
Cardio options:
-The stationary state <-This would be my number one option if you already made Hiit intervals in your strength training. Stable status after Hiit may burn more fat, and feels like a good break after intervals
-Tempo work
-Tot -body hiitalteros
-Spin bike or stoirclimb
-Saltern the Hiit exercises on the top of the body and the bottom of the body
Strength training: Core
-It’s goes.
If you do cardio after strength training, will it destroy your profits?
Not if it is fed correctly. In a nutshell, your body will generally burn carbohydrates first, then fat and finally proteins (of your muscles: catabolic state). Take some proteins before your training + some fast burning carbohydrates if you need energy, carbohydrates and proteins later. (<-I like also like to mix some fat in my training after nutrient absorption). Here is a great publication on snacks prior to training.
Phew. That was a lot !!
So, tell me, friends: how much Cardio do you do every week? Do you stay with the same or change it constantly?
Ah, and how could I forget! Nothing makes me follow as a good training reproduction list. Find yours here.
Xoxo
Gina
