💢 Cardio Confusion 💢 Hey guys thanks for all the likes.. So here goes CARDIO ! I see 90% of gym users on the treadmill or the x trainer just going through the motions with no mental direction .. This is a recipe for disaster ! Everyone thinks with cardio you need to raise your heart rate and sweat your balls off. This is crap... Cardio has 3 facets .. -fat burning cardio -aerobic conditioning cardio -muscular endurance cardio All are very different and your goal will determine which one you do ! There is no universal cardio that works for everyone. If your just going to the gym so you can check out the guys/girls or so you can say oh i went to the gym today then so be it. But for me if Im going to work at something I want results. If you need to change the oil in your car you dont take off the tyres or wash the windscreen .. You lift up the bonnet ! I use this simple metaphor because thats how I see people in the gym, I dont questions their work ethic but I question why they are running 10k if they want to burn fat and preserve muscle mass. Dont go through societies motions.. Dont be a sheep ! Do the exercise that works to get you to your goal. So lets get into the types of cardio. Your heart rate determines the facet of cardio. The timing and intensity are our variables. You dont always need to run like someone is chasing you with a gun, unless you are working on your aerobic conditioning which is your lung capacity. This does NOT burn fat. 90% of gym users are in the gym for the vanity of it and to get that aesthetically pleasing physique. 90% of people want that but 90% of people are doing cardio wrong ! When your heart rate is high your body needs energy and it needs it fast. After 15 minutes or so your body will have used up all its stored carbohydrates therefore it has to look elsewhere for fuel. Your body bypasses body fat as an energy source because it cannot sustain exercise at that intensity ! So body fat is bypassed which is what we intended on burning. Instead your body goes direct to our muscles as an energy source. This is why marathon runners arent in the gym bench pressing 100kgs because their muscle mass is burnt out ! But they train that way because that is their end state goal. In order to burn fat in cardio your heart rate has to be lower (more around 65%of your maximum - which is 220 minus your age). When your heart rate is low fat can be broken down and used as an energy source. An example of this is a walk on an incline on a treadmill. Do this for 45-60 minutes and youll get a real good fat burn. You can judge this by being able to hold a conversation... If you can hold a conversation this indicates that your heart rate is low enough for your body to be burning fat. Muscle building cardio is for a shorter duration with maximum effort. 15-20 minutes maximum ! Maximum heart rate. Moving as many limbs as you can. For example treadmill sprints or rower sprints or swimming as fast as you can. Enough to make you feel like you need to vomit. This works the endurance of the muscle so that when you lift you can lift for longer. HIIT training is a good way of training in this facet. Give your training a purpose and you will get the look that you are after ! Train according to your goal and not according to society. This is chapter 1 covering the types of cardio and what each facets achieves. Chapter 2 will be my next rant which will go deeper into this and will tell you guys why lifting weights is a better form of exercise for burning fat than cardio. Stay tuned for that 😉👍💪 Thanks again for all the likes the winner of the competition will be announced tomorrow at some point !
Posted on: Tue, 18 Mar 2014 20:13:21 +0000
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