When someone wants to lose weight, what’s the first thing they usually do? Cardio. They say, “I’ll start doing more cardio and will lose the weight!” But is all cardio created equal? Today we will dive deeper into how to crush your cardio and maximize your results!
First, we need to define the two areas of what people refer to as “cardio.” We have aerobic training and anerobic training. Aerobic is activity that uses oxygen, think. Walking, long runs, breathing, sleeping, etc. Anaerobic is without oxygen, think a short fast sprint, lifting a heavy object, etc. When most people start doing “cardio” they start with aerobic activity.
Generally speaking, aerobic is a great starting point. It’s slower and less intense and has more practical carry over into our daily lives. Anerobic has the potential to burn more fat, however, you. Must be strong enough to. Actually, do this kind of activity and see the benefit of it. No matter which route you go, you need to make sure you go through the proper levels to see the best results.
For aerobic, you want to start with long durations, like 1 hour. Do that for about 8 weeks, then do 2 sets of. 30 minutes, with 15-minute rest between. After 8 weeks of that, start doing 15 minutes. Intervals continue decrease the time of the interval, while increasing the number of intervals. Each time you decrease the time of the interval, you need to move faster. Something to keep in mind, you want your scores to be consistent. If your pace falls off, then you went too fast too soon, and may not see the benefits of the session. Pace yourself.
Anaerobic will work the opposite direction. Start with short fast sprints with long rests. If you sprint for 10 seconds, you need to rest for close to two minutes. Make sure you rest longer than you worked (3x at least). After a couple weeks and some consistency in your scores, up the time you work. Go from 10 to 20 to 30 and so on, up to around the 3-minute mark. These intervals are incredibly taxing, so don’t overdue the number of intervals you do.
There are benefits in both ways of training, you need to look at your goals and where you are at to determine which is better for you. By taking your time and working through these levels, you will see far better results that if you randomly chose to “run for 20minutes.” These levels will give you an appropriate amount of stress that your body will adapt well to.
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