MODERN DAY CARDIO: Moderate Aerobic work (45 to 90 minutes) at a moderate pace releases and elevates cortisol levels. Cortisol = fat storing hormones! Not a good thing. The high volume training could cause overuse injuries, muscle mass decrease (lean body mass) which is bad as you will slow your metabolism down as a result and hinder the lean firm look you want! We use 2 options for cardio with our clients: (mix in both evenly throughout the week) #1 Low intensity / long duration - (45-60 mins) think tempo runs (run a soccer field at a little more effort than a jog then walk back 10-20x) other examples are hikes, walks in the park etc ….. This helps with recovery, decreases cortisol levels, due to the relax effect you get & also is proven to loosen up the spine and other joint tightness! #2 short duration / high intensity cardio - (finishers, sprints , sleds, shuttles, carries, hills, circuits etc) A “FINISHER” is an intense metabolic exercise, or series of exercises used to increase work capacity (the ability for the body to sustain effort over a period of time) and also used to help speed fat loss! We use finishers at the end of a work out to burn excess calories, build muscle, shoot the heart rate up which helps to burn fat for what studies show for 48-72 hours post exercise in some cases! I try to pair lower body and upper body movements as I think this evenly distributes a good stress throughout the body. STYLE OPTIONS BELOW: A) Use a resistance that is way lighter then what you would use for 10 reps! For instance if you do resisted pushups do pushups, do them body weight for instance. B) You can do finishers for intervals. i.e) work for 20 seconds rest for 10 seconds C) You can do them for a set time i.e) how many rounds can you get in say 3 minutes D) You can do them for what is called a Ladder i.e) 10 reps 9 reps 8 reps for one example Check out this video below of 4 of my favorite “finishers” SWINGS / GOBLET SQUAT TRAP BAR DEAD LIFT / BEAR CRAWL SQUAT JUMP / CHIN PUSH UP / HILL SPRINTS (I also like to do burpees / medicine ball slams at the local park :)
Posted on: Thu, 25 Sep 2014 00:39:45 +0000