Chances are very good that you hate running on a treadmill. Except to madness and love staring into space waiting patiently for 45-60 minutes elapse ... skip the hamster wheel and boost your cardio routine! It also literally save your life if you ever encounter a bear ... disclaimer: I highly recommend never prove this theory.
I speak of conventional or traditional cardio - jumping over any piece of cardio equipment for long periods of time. This is a huge waste of time if you want removed, lean, lose fat, or take your shirt and flex to your friends. Now you might think:
"But brother, why all gyms spend enough money on cardio equipment to fund a 3rd world country! And these cards have rather fat loss tell me what actual heart rate zone you must hit to burn fat up? "
Shit index. Well, I do, but it is not important for this article. Say that the fitness industry has some deep-rooted problems when it comes to recommending what is best to get the bad ass body of a Spartan soldier or the silhouette of a Greek goddess. Do not change at the end of this article you will know exactly what to do to help accelerate your fitness goals and a kick in the ass.
So if I convince you to stop wasting 45-90 minutes of your day classic cardio - What is the alternative I recommend? Well, this is literally the opposite anaerobic training, which would use can not be more than 2 minutes. This training training and high intensity interval training (HIIT), which includes became popular: Metabolic training, sprint interval training (SIT), metabolic conditioning (Metcon) and circuit training, and everyone can replace routine tedious cardio you need to convince you to leave every day. All these models have a major theme: the alternation between periods of high intensity (high heart rate), with brief periods of rest / recovery. While all of the examples above would be relevant in this article, for simplicity, we will use the speed interval training (SIT - a form of interval training at high intensity) as an example, according to our definition , alternate between a sprint dot followed by a rest period - say 30:30 (30 seconds sprint followed by 30 seconds of recovery). I'll show you why this type of training will be the potential of your cardio routine and skyrocket your results!
First, let us look at the benefits of anaerobic fitness training compared with steady state cardio. Here are 8 reasons why high intensity interval training kicks the crap out of the monotonous career 45 minutes treadmill (which could easily be the reason 1).
1) the preservation of muscle / growth - not only the HIIT / SIT preserve muscle mass increases! Ever fantasize about their beautiful naked? Then you should understand that muscle is your best friend, because of its aesthetic appeal and qualities of fat burning.
2) Melt the Fat - The moment you step off the treadmill 45 minutes of walking, calorie burning stops. Interval Training High Intensity allows you to burn calories, especially fat, for up to 48 hours after your workout. DAAAAAMN is effective.
3) the tax on all energy systems - while any physical activity is a combination of all your energy systems - relationships change depending on the intensity. The activity in the steady state mainly gravel aerobic capacity or oxidative system. This is the system that you use when lounging, scratching the back, walking around, staring at the wall. Please tell me if you need improvement to do any of these things. If yes, then monotonous treadmill running is the exercise of your choice! At the other end of the spectrum, SIT taxes all their energy systems, like a rabid dog on steroids, especially their anaerobic pathways (ATP and glycolytic metabolism). And literally, everything you need is about 3 minutes of work to reap the benefits. Well, son of a B! 3 minutes sounds a hell of a lot better than 45 minutes to me.
4) Type II fast twitch fibers - fast-twitch fibers are designed for speed, power, strength, explosiveness! It looks just fun? The formation of these releases is a need for both your everyday John Doe and even elite athletes. Interval Training High intensity as the SIT is primarily intended for fast-twitch fibers - unless you're an athlete, competitor, or know your way around the gym is likely that you're not exercising these effective fiber - they are more conducive to muscle growth - so if you want to be a sexy lean machine.
5) hormonal response (protein synthesis, adaptation, inefficiency, physiological) - the body to fit you need a stimulus that causes adaptation. Sorry, but monotonous cardio is not intense enough to force your body to adapt to the way you want. Of course, you increase your aerobic capacity, capillary density, lactate tolerance, etc. .. This is all very well, but SIT do all this and much more cojonudo. HIIT literally force your body to say, "WTF!" It will address the needs of fashion and fitness freak out, you have no choice - he is the man of science, survival of the fittest or something. Hormonal response generated from these high intensity intervals causes protein synthesis (muscle growth), and the mechanisms of fat burning, it is a win / win for you.
6) The range of motion - we cover in part two. But I want you to find a still a runner image and an image of a frozen (at the end of its trajectory) box sprinter. I'll let you decide which people have a greater range of motion.
7) Metabolic -. We addressed this issue in Article 2, the scientific community calls this COPD. But no doubt you've heard coined as other words, the effect of post-combustion, fat burning, fat burning furnace, oxygen debt, rage in a cage (I decided that it seems very hard and may need TM). So whatever you want to use slang broscience that still stands for oxygen consumption excessive post-exercise (COPD) and is directly related to heart rate. How is the heart rate during exercise, more oxygen is consumed after training. This means that your heart rate and metabolism will be elevated for hours after anaerobic training to help repay the "oxygen debt" that has consumed during training. Again, this does wonders for our body composition.
8)-Saves time - I could be wrong, but in my mind 20 minutes interval training high intensity seems faster to run for 45 minutes on a treadmill.
I decided it was enough time for this article. I'll post Part 2 in a few days you will see all the features of steady state cardio vs HIIT. What I mean when I say that the functionality ... Well damn - that's another fitness craze that has become so popular that nobody really knows what it means more - so I guess I'll post another article to explain what i mean is for functional training.
To remember - intervals and high intensity anaerobic training are the boss, boring steady state cardio is not the boss.
I speak of conventional or traditional cardio - jumping over any piece of cardio equipment for long periods of time. This is a huge waste of time if you want removed, lean, lose fat, or take your shirt and flex to your friends. Now you might think:
"But brother, why all gyms spend enough money on cardio equipment to fund a 3rd world country! And these cards have rather fat loss tell me what actual heart rate zone you must hit to burn fat up? "
Shit index. Well, I do, but it is not important for this article. Say that the fitness industry has some deep-rooted problems when it comes to recommending what is best to get the bad ass body of a Spartan soldier or the silhouette of a Greek goddess. Do not change at the end of this article you will know exactly what to do to help accelerate your fitness goals and a kick in the ass.
So if I convince you to stop wasting 45-90 minutes of your day classic cardio - What is the alternative I recommend? Well, this is literally the opposite anaerobic training, which would use can not be more than 2 minutes. This training training and high intensity interval training (HIIT), which includes became popular: Metabolic training, sprint interval training (SIT), metabolic conditioning (Metcon) and circuit training, and everyone can replace routine tedious cardio you need to convince you to leave every day. All these models have a major theme: the alternation between periods of high intensity (high heart rate), with brief periods of rest / recovery. While all of the examples above would be relevant in this article, for simplicity, we will use the speed interval training (SIT - a form of interval training at high intensity) as an example, according to our definition , alternate between a sprint dot followed by a rest period - say 30:30 (30 seconds sprint followed by 30 seconds of recovery). I'll show you why this type of training will be the potential of your cardio routine and skyrocket your results!
First, let us look at the benefits of anaerobic fitness training compared with steady state cardio. Here are 8 reasons why high intensity interval training kicks the crap out of the monotonous career 45 minutes treadmill (which could easily be the reason 1).
1) the preservation of muscle / growth - not only the HIIT / SIT preserve muscle mass increases! Ever fantasize about their beautiful naked? Then you should understand that muscle is your best friend, because of its aesthetic appeal and qualities of fat burning.
2) Melt the Fat - The moment you step off the treadmill 45 minutes of walking, calorie burning stops. Interval Training High Intensity allows you to burn calories, especially fat, for up to 48 hours after your workout. DAAAAAMN is effective.
3) the tax on all energy systems - while any physical activity is a combination of all your energy systems - relationships change depending on the intensity. The activity in the steady state mainly gravel aerobic capacity or oxidative system. This is the system that you use when lounging, scratching the back, walking around, staring at the wall. Please tell me if you need improvement to do any of these things. If yes, then monotonous treadmill running is the exercise of your choice! At the other end of the spectrum, SIT taxes all their energy systems, like a rabid dog on steroids, especially their anaerobic pathways (ATP and glycolytic metabolism). And literally, everything you need is about 3 minutes of work to reap the benefits. Well, son of a B! 3 minutes sounds a hell of a lot better than 45 minutes to me.
4) Type II fast twitch fibers - fast-twitch fibers are designed for speed, power, strength, explosiveness! It looks just fun? The formation of these releases is a need for both your everyday John Doe and even elite athletes. Interval Training High intensity as the SIT is primarily intended for fast-twitch fibers - unless you're an athlete, competitor, or know your way around the gym is likely that you're not exercising these effective fiber - they are more conducive to muscle growth - so if you want to be a sexy lean machine.
5) hormonal response (protein synthesis, adaptation, inefficiency, physiological) - the body to fit you need a stimulus that causes adaptation. Sorry, but monotonous cardio is not intense enough to force your body to adapt to the way you want. Of course, you increase your aerobic capacity, capillary density, lactate tolerance, etc. .. This is all very well, but SIT do all this and much more cojonudo. HIIT literally force your body to say, "WTF!" It will address the needs of fashion and fitness freak out, you have no choice - he is the man of science, survival of the fittest or something. Hormonal response generated from these high intensity intervals causes protein synthesis (muscle growth), and the mechanisms of fat burning, it is a win / win for you.
6) The range of motion - we cover in part two. But I want you to find a still a runner image and an image of a frozen (at the end of its trajectory) box sprinter. I'll let you decide which people have a greater range of motion.
7) Metabolic -. We addressed this issue in Article 2, the scientific community calls this COPD. But no doubt you've heard coined as other words, the effect of post-combustion, fat burning, fat burning furnace, oxygen debt, rage in a cage (I decided that it seems very hard and may need TM). So whatever you want to use slang broscience that still stands for oxygen consumption excessive post-exercise (COPD) and is directly related to heart rate. How is the heart rate during exercise, more oxygen is consumed after training. This means that your heart rate and metabolism will be elevated for hours after anaerobic training to help repay the "oxygen debt" that has consumed during training. Again, this does wonders for our body composition.
8)-Saves time - I could be wrong, but in my mind 20 minutes interval training high intensity seems faster to run for 45 minutes on a treadmill.
I decided it was enough time for this article. I'll post Part 2 in a few days you will see all the features of steady state cardio vs HIIT. What I mean when I say that the functionality ... Well damn - that's another fitness craze that has become so popular that nobody really knows what it means more - so I guess I'll post another article to explain what i mean is for functional training.
To remember - intervals and high intensity anaerobic training are the boss, boring steady state cardio is not the boss.
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