Kurt Kinetic
I'm doing cardio at the right intensity?
People usually go on the exercise at random, assuming it is sufficient simply to achieve results: false. Exercise wisely, and get results. Too often I see people having conversations on their cell phone or reading during your workout. Then there are those who insist on running for hours or beating their elliptical on the floor for 90 minutes. Trust me, if possible upload a elliptical for 90 minutes, it can be hard work! If you want serious results, you have to be serious about your exercise. Put the U.S. weekly away! A person smart (do not know who) once said that you can work hard, and you can work hard, but can not do both. This is as true when it comes to exercise, and the truth is, hard work beats long, the work each time.
In kinesiology, long duration cardio exercise is called state stable. In general, steady state exercise intensity is low and remains below an individual's VO2max, or the body's ability to carry oxygen to muscles for the year. Once beyond the exercise of their VO2 max, the exercise becomes anaerobic. Anaerobic exercise is most important to excessive consumption of oxygen after exercise, also known as "COPD." This phenomenon is oxygen consumption "above resting values used to restore the body before exercising the condition "(Baechle and Earle 35).
Why is this important? COPD is a critical factor in burning calories after completion of the exercise. Yes, you can burn calories for up to 24-48 hours after exercise when you are resting! That is enormous, and any that is anaerobic exercise creates COPD. How do you know if one is anaerobic exercise? Well, in general, if you can not maintain its current intensity after 90 seconds with an exercise is anaerobic. The oxidative system takes over after 90 seconds, and aerobic exercise is done.
The best way include a portion of the fighting anaerobic his cardio is through interval training. In brief, intervals are episodes of high intensity exercise interspersed with periods of lower intensity. Intervals can be done with several reasons. Generally, the shorter and more intense of high-intensity combat, the longer your period of low intensity should be, in relative terms. For example, if you want to do sprints for 10 seconds, low intensity periods should be at least a minute or a ratio of 1:6. If you want to run at high speed for 2 minutes, then normally you can then slow to a brisk walk or run for 2 minutes. This relationship, of course, is 1:1. The rest periods allow your body to recover for the next bout of high intensity.
Intervals mobilize fat reserves more efficiently than steady state exercise. This is because high-intensity exercise rapidly deplete glycogen (storage form carbohydrate in the liver and muscles). Once your glycogen levels are depleted, the body uses fat for energy. An example protocol might look like:
2-3 days / week
20-25 minutes total
1 minutes fast (RPE = 7-9): 2 minutes slow (RPE = 3-5)
EPR is the rate of effort perceived, on a scale of 1-10. Ten would be impossible, and it is way too easy.
The intervals are intense, so doing without at least one base steady-state cardio for six to eight weeks is more difficult. In addition, you should not need more than 25 or 30 minutes to complete a session of intervals, Sometimes less is sufficient. If more than three days a week for 30 minutes can lead to severe fatigue and overuse injuries. When it comes to training high intensity short sprints as 10 and 20 seconds, be careful. These intervals are very intense and can lead to extreme fatigue the next day. Go slow.
The treadmill and bicycle and working out the best options for the interval training. Change it often to prevent overtraining and boredom. If you feel tired a week, listen to your body and back off intervals. A good rule of thumb is to do two sessions a week apart is mixed with a session status stationary.
Next time you go for a run, remember this: the steady state, low intensity exercise only burns calories during the exercise. The advantages of intervals are unclear. Although they may burn fewer calories during the actual exercise, in the end will burn more calories through COPD. The harder you work, more times than you think. Intervals take less time than the steady-state meetings. Mobilize body fat by reducing glycogen stores. As if that were not enough, increase your VO2 max intervals and therefore their level of fitness. You get what you put in, and hard work really pays off!
References
Baechle, T., & Earle, T. (2008). Essentials of strength training and conditioning. Champaign, IL: Human Kinetics.
About the Author
Kurt Rawlins is a fitness professional, Certified Strength and Conditioning Specialist, and author. He specializes in helping professional women in Chicago shape and tone their muscles into fat-burning machines so they can wear whatever they want, and feel healthy and confident doing it. Visit his website at www.kurtrawlinsfitness.com to sign up for his free e-newsletter with valuable fitness and nutrition tips.
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