Do you know about - The Truth About Cardio
Interest Rates Today! Again, for I know. Ready to share new things that are useful. You and your friends.There has been a great deal of misunderstanding for some time as to what training recipe is best for losing body fat. This is largely due to the fact that the obesity epidemic is a relatively new phenomenon. It has only been in modern times that we've honestly had to specialize in fat loss.
What I said. It isn't outcome that the actual about Interest Rates Today. You check out this article for info on a person wish to know is Interest Rates Today.How is The Truth About Cardio
For years the fitness manufactures has been trying to copy other sports like long length running and bodybuilding, with the idea that because these athletes are super lean this is how we must train. This is a big mistake, it is not the same for the midpoint someone trying to lose fat to copy the training of an athlete. Although weight training and cardiovascular training are both vital for fat loss, neither bodybuilding nor steady state cardio training are the best form of rehearsal for fat loss!
To give you a better comprehension of the basic principles of fat loss, I am going to get a bit technical and have a crack at explaining some base terms so often used in the fitness industry.
Cardiovascular Training
Referring to the heart (cardio), blood, and blood vessels (vascular). Also known as cardio, many people confuse aerobic training with cardio training, although aerobic training is cardio, cardio training can be either aerobic or anaerobic.
Aerobic Training
Oxygen-requiring. When you hear people talking about aerobic training they are ordinarily referring to low intensity endurance activities such as jogging, swimming and cycling.
Anaerobic Training
Not requiring oxygen. An anaerobic environment lacks oxygen. This normally refers to high intensity training such as sprinting and weight training.
Metabolism
The whole range of biochemical processes that occur within us. The term is ordinarily used to refer specifically to the breakdown of food and its transformation into energy. Metabolism is largely to do with the number of muscle you carry, the more muscle you carry the higher your metabolism. Creating a high metabolism is the key to fat loss!
The Truth about Cardiovascular Training For Fat Loss
For the past few years there has been a lot of confusion as to how to effectively train for fat loss. The main infer for this is largely to do with past scientific explore that had been conducted on the effects of rehearsal on fat burning.
Research shows that when performing low intensity rehearsal (aerobic) the body will take its power from burning stored body fat, whereas when performing high intensity rehearsal (anaerobic) the body will take its power from stored carbohydrates.
So based on this explore people have focused all their training around steady state aerobic training, believing this is the #1 training recipe for fat loss. This was a miss-interpretation of the research. What the explore didn't take into catalogue was the total number of fat burnt during the procedure of the whole workout. Although when exercising at low intensities the former fuel source is stored body fat, the actual total number of fat burnt in the workout isn't very much at all. Whereas when training at high intensities you'll burn significantly more fat in total, meaning you'll burn more stored body fat.
"The Fat Burning Zone"... Fact or Fiction?
"The fat burning zone" is where your heart rate stay's in the middle of 50-70% of its estimated maximum rate. The Truth is there is no "fat burning zone", the body's favorite source of power is all the time stored body fat unless you're exercising, so in principles your all the time in the "fat burning zone".
So if you're all the time in the "fat burning zone" why go to the gym and spend an hour walking on a treadmill with the misconception that you're training in the "fat burning zone"? You could save yourself the bother and lay in bed and burn calories!
What has happened is that people have been exercising at an intensity which is far too low for them, believing that they're training within the "fat burning zone" and not honestly burning many fat or elevating the metabolism.
In addition, when performing low intensity exercises you're only burning fat whilst you're performing the exercise, as soon as you halt your workout you stop burning calories.
Aerobic training causes the body to sell out its release of the fat burning hormones and enzymes, this is not good if you're trying to lose fat!
Another qoute with aerobic training is that it encourages the body to adapt by becoming more power efficient, so the more you do, the better your body adapts to it. This means that it takes less power to accomplish the same workout.
Although this sounds like a good thing, if you're trying to lose body fat, it's not. A body that is power sufficient will make it harder for you to lose fat, because for you to get the same training response you'll need to keep expanding the distance, you can only increase the speed so much because you'll get to a point where your aerobic principles will no longer be able to keep up, so your body will switch to the anaerobic system, therefore you'll be doing anaerobic training anyway!
Why not just start off training in the anaerobic principles if you're going to end up there anyway?
So what is high intensity training?
Hiit - (High Intensity Interval Training). Interval training is short bouts(10-60 seconds) of high intensity rehearsal broken up with periods of low intense exercise. The good thing with this is that you can burn more fat in a shorter number of time, so there's no need to spend 45-60 mins pounding away on a treadmill, you can be done in 20-25 mins and that's including your warm up and cool down.
When performing high intensity rehearsal you're not only burning considerably more fat whilst exercising, but you'll also burn heaps of fat after. Interval training will keep your metabolism elevated for up to 24 hours after your workout has finished, through what is known as Epoc (excess post-exercise oxygen consumption). So the total number of fat burnt from that workout will be much higher.
Also as you become better at this form of training you can just keep expanding the speed/time of the work interval or decrease the number of time of the rest interval.
Here is the former interval training and weight loss study from the mid-90's. This study included a group of people doing 15 weeks of interval training and someone else group doing 20 weeks of aerobic training.
The study showed the power expended from the aerobic group was 28661 calories. The total fat burned for the interval training was less than half at 13614.
Although the interval training group burnt fewer fat they had three times greater fat loss. This demonstrates that interval training is the best way to increase the metabolism. That creating a high metabolism is the most leading factor when training for fat loss.
Tremblay A, Simoneau Ja, Bouchard C.
Impact of rehearsal intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8.
This type of training can be done anywhere, running/cycling in the park, swimming in the pool, on any type of cardio equipment, on a boxing bag or even roller blading if that's your thing. Personally I prefer to run. If you want to make things interesting, try accelerating/decelerating and cutting and turning in separate directions, this will honestly crank the intensity up and hit your legs hard.
Interval training will only aid in fat loss though if it is accompanied by a weight training schedule and a well balanced diet. For more facts on fat loss, cusine and what type of weight training is best for fat loss, please download my free report "Weight Loss Secrets You Can Use Today".
If you have any questions regarding this report, any other health related questions, or you would like to book your free consultation, please don't hesitate to contact me.
Wishing you the best of health
Dan Clay
I hope you obtain new knowledge about Interest Rates Today. Where you possibly can put to used in your life. And just remember, your reaction is Interest Rates Today.Read more.. The Truth About Cardio. View Related articles related to Interest Rates Today. I Roll below. I even have recommended my friends to assist share the Facebook Twitter Like Tweet. Can you share The Truth About Cardio.
No comments:
Post a Comment