Hey hey hey! How’s your day going ?? It was a wild week here, but everything is fine.
For today’s post, I wanted to talk about cardio dilemmas and what kind of cardio you do after training with weights. I feel like there is a big confusion about it, and one of the things that interfere with people to do solo cardio is the fact that they do not know what to do. This is much easier to do if you have a plan.
What types of cardio should work after strength training
Why do we need cardio? How much cardio should we get every week ??
Cardio (also known as cardiovascular exercise) is not only an effective method of fat burning, construction of durability and speed increase, but also obviously important for heart health and helps build muscle mass. Cardio consists of anything that beats us, the elevated time. From this website: “Construction of cardiorespiorepirates endurance with regular physical activity allows your heart and lungs to work more effectively, thus improveing your physical capacity to resolve stress and reduce risk factors for several chronic diseases. Regular physical activity helps to control obesity, high blood pressure and high cholesterol – with a net result of reducing heart disease in almost half, according to centers for the control and prevention of disease or CDC. By giving weight control, regular exercise also reduces your risk factors for the development of type 2 diabetes and certain cancers. In addition, the construction of cardiorespiratory endurance uses mental health by providing protection against anxiety and depression. “
There is so much cardio method in fitness ocean, but I like to break them into 5 main categories:
-Teady-state
-Themo work
-Hill/resistance work
-Hiit (high -intensity interval training)
-Active recovery or neat (thermogenesis without exercise, or what I call “unintentional exercise”, such as gardening, suction, dog walking, cleaning, etc.)
According to NASM, we need at least 150 minutes of cardiorespiorepirates of moderate intensity, 75 minutes of energetic intensity or combination of moderate and energetic intensity per week. Weekly recommendation for training resistance is 2 or more times a week with exercises for all major muscle groups (at least 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 cardio intensities:
It is so important not only to change the way of exercise you do, but also the intensity of the work load.
The body is a smart machine and gets used to the same requirements over time. For example, if you walk the strenuous path for the first time, there are a great chance that your heart rate will be elevated, your legs will be painful and you will burn your calories. If you start hiking with the same path, every day, weeks in the end, you may find that it starts to feel easy. Sl. Also, you may start to feel painful pain in the outside of the knee from the slight slope of the track to one side.
When we change cardio intensities and ways, it makes a few terrible things:
-That gives the heart the opportunity to recover and rest. If you do the same crazy hiit exercises every day, it does not give the heart (which is a muscle! Important …) the opportunity to rest. This is so important for prevention of adrenal fatigue, obedted symptoms and combustion. High intensity trainings are fun here and there, but Too much exercise at 60% (and above) maximum can cause a turbulent blood flow, a precursor to build an arterial plaque. These are serious things friends. Too much time and intensity can cause more damage than benefits. .
-You don’t even do the same muscle groups, which can help prevent excess use injuries. I think if you like a dance cardio exercise, this can be a great cardio exercise for the challenge of your brain and also encourage lateral movement because we usually don’t move on the other side.
-You are constantly changing the requirements, Encouraging the body to work more and avoid hitting it in the tempomat. In other words, you will get more blows to your dollar.
How cardio works in terms of weight/strength exercises.
Cardio can reduce the body, making it excellent fat loss tool, but the strength training will change the body shape. Working both of these things is a great way to achieve strength, performance, speed, endurance and visible muscle gain. Both strength training and cardio burn calories, which can lead to fat loss, but the way you combine them can dramatically affect your results.
I have not trained clients for about a year, but I have always been quite strategic about how to design individual fitness plans. Although I adjust this, depending on the unique needs, there is a general mental formula that I like to follow. I will soon spill all the beans with you so you can use it in your routine.
What kind of cardio -a do after each type of exercise:
*Keep in mind that while I am a certified weight loss and a personal trainer, I am not your Personal coach – even though let’s be real, it would be so fun. Take this for information purposes and consult your doctor before making any changes in fitness. These are some ways for that, but not the only ways to do it. Do you do what’s best for you, mmm K?
For cardio, start what you did yesterday and what you plan to do tomorrow. Was it an easy day yesterday? Encourage him today! Did you work Hiit yesterday? Take an easier climb to a hill or a stable condition. Do you plan on an intense cardio class tomorrow? You may skip the cardio completely and instead of active recovery or neatly. And there is a matter: you don’t have to do cardio every day. Focus on the overall movement.
Exercise routine only for cardio:
-Teady-state
-Themo work
-Raesen bands
-Hiit and stable
-Kill training followed by hiit or easy stable condition
Strength training: upper body
Cardio options:
-Easy stable condition
-Themo work
-Raing or Battle interval rope with your power exercise (to fully ask your upper body and enter the bonus core)
-Hiit intervals after strength
-Stairpling or spin bike after strength
Strength training: lower body
Cardio options:
-Solaobic body hiit drill (for complete fatigue fatigue)
-Easy hill ascent (to work legs muscles differently)
-Pin bike or stuirclimb
Power training: Total Body Circle
Cardio options:
-Easy Stay-State <-To would be my number one choice if you had already made an intervale of HIIT in your strength exercise. The constant situation after HIIT may burn more fat, And feels like a nice break after the interval
-Themo work
-Total body hiit exercises
-Pin bike or stuirclimb
-Alternate upper body and lower body hiit drill
Power exercise: core
-Ning goes.
If you do cardio after strength training, will it destroy that profit?
Not if it is burning properly. In short, your body will usually burn carbohydrates first, then fat and finally protein (from your muscles: catabolic state). Drink some protein before exercise + some carbohydrates for a quick ignition if you need energy, and carbohydrates and protein afterwards. . Here’s a great post about snacks before and after exercise.
Whew. That was a lot !!
So, tell me, friends: How many cardio do you work every week? Do you stick to the same thing or are you constantly changing it?
Oh, and how could I forget! Nothing drives me as a good training list. Find your own here.
xoxo
Gina
