Cardio vs weight training for fat loss. Apparently there is a debate between cardio fans and weight training fans about which is a better tool for fat loss. Well, there may not be a debate as such, rather there are a lot of people, lifting weights to burn fat and an even larger amount of people, using cardio. Considering both sides have devoted a lot of time to their respective exercises, it is important to decide once and for all who is wasting their time and who is on the fast track to looking lean and healthy. First of all I would like to point out 2 things, yes, there is a right answer. This isn’t a “Both sides are exercising and that’s all that matters” article. If you are not eating correctly then you are wasting all the good work you have done in the gym. A general rule of thumb is if the servers at Mc. Donalds know you by name, your diet needs sorting out. Let’s start by looking at cardio. There are many types of exercises you can perform that constitute cardiovascular exercise (including weight training), but for the sake of this article lets ignore this. Running, skipping, swimming, cycling, that machine where you cycle with your arms (the reverse bicycle?), rowing, I could go on and on. There are also two forms of cardio – high intensity and low intensity. Both these forms of cardio require different energy sources to supply the muscles. Sports & Gym Training; Cardio Training; Weight. The wonderful FHM Magazine raved about Gym Training by Weightplan. You also need to revamp your eating habits and embark on a weight-training program. Here are some general cardio guidelines for weight loss. WEIGHT LOSS WORKOUT PLAN: CARDIO. During weight loss, not all the weight lost is fat. Cardio exercise is a must if your goal is weight loss. Learn how cardio helps you lose weight and. Learn how cardio helps. Aerobic (cardio) exercise is better for weight loss than resistance training (Chicago Tribune. Cardio Incorporated into the Weight Training Program. Cardio; Pro Tips; Weight Loss. Follow this workout program. Your heart will get a good workout from the fast pace of your weight training. Strength training with diet and cardio burns fat more. Below is a strength training/fat loss program. Complete guide to fat loss. Learn how to lose fat and body weight using the correct. Burning Fat Cardio Or Weight Training First. Burn Vs Fat It's not unimportant that when you are starting out on a fat loss program that you just do not set your. Too much steady state cardio per week can result in muscle loss. A smart resistance training program can at least. High intensity exercise, such as sprinting is known as an Anabolic exercise, because it does not use oxygen as an energy source – it uses glucose, and is responsible for lactic acid formation. Low intensity exercise such as jogging or walking is known as aerobic exercise, because it primarily uses oxygen as a fuel source. In terms of fat loss there is one clear winner and that is High intensity cardio. This is due to High intensity cardio, burning more calories during the exercise and afterwards. Again, without going too into detail, you burn most of your calories after a workout due to something called Excess Post- exercise Oxygen Consumption (EPOC). EPOC is basically your body recovering from exercise. This process requires a lot of energy and is where most of your fat is lost. An exercise that produces a higher EPOC is a better fat loss exercise, and cardio workouts that have a higher intensity produce a lot more EPOC than lower intensity. So the benefits of High intensity exercises are that they are easy to do, can be performed in some capacity by anyone (for example; walking slightly faster for a short period of time is high intensity for someone in their 8. High intensity cardio is simple to do, you don’t need to plan anything in advance, just jump on a treadmill, running track, bicycle etc and perform intervals (2 minutes normal speed, 3. However, the downsides of cardio – both high and low intensity are numerous. It is way too easy to stay within your comfort zones during cardio. People tend to turn up every day and perform the same routine. Low intensity cardio is not very efficient for fat loss, as it takes lots of time and produces poor results. Most forms of cardio only focus on the lower body, which leads to strength imbalances and again is not as efficient as full body workouts for fat loss. But the number one downside to cardio in my opinion is that it is BORING! Monotonous, repetitive, dull, anti- exercise. Spending 4. 5 minutes on a cross trainer sounds like hell to me. Okay you’ve heard my opinion on cardio and I think you can already. Hands down if you want to lose fat, then you need to start lifting some heavy weights! Now I will explain why. Weight training is superior to cardio for fat loss, as it burns as many if not more calories during a workout, produces a higher EPOC level afterwards, and works the whole body, rather than just the legs. It will also help build muscle, which is the number one way too burn extra calories during the day. People with more muscle have a higher metabolism as muscle tissue requires more calories to function than any other tissue. So, someone with 5kgs more muscle than someone of the same weight (who has 5kgs more fat) would burn more calories during the day, even if they performed the exact same activities! Weight training is also efficient, you can exercise at a very high intensity with weight training and be finished within 4. What’s more weight training can actually be enjoyable! You can perform 3. The downsides of weight training. People who weight train for too long a period tend to get way too sexy and then have to spend their days fighting off admirers when they could be in the gym working out! Okay in all seriousness there are a couple of downsides to weight training. There is admittedly as much chance of people staying within their comfort zones with weight training as there is with cardio. Injury prevalence whilst nowhere near as high as the public supposes can be higher than running, but this is due to bad technique, or using too heavy a weight rather than weight training itself. Weight training requires planning and it works best when the trainee is taking notes about what weights they are using etc . But, if you weren’t pitting them against each other and instead looking for the best fat loss workout there is, I would say use both! In this case you can have your cake and eat it too (cake in this metaphor = exercise, DO NOT eat cake!) spend 4. Perform 1. 0 sprints or row 5. How Cardio Exercise Can Help You Lose Weight. If you're trying to lose weight, cardio exercise is just one of the things you need in your weight loss toolbox. The trouble is figuring out how much you need, how hard to work and the best cardio exercises. Your first step in setting up an effective cardio program is to learn just what it can do for your body. How Cardio Helps You Lose Weight You already know that you lose weight when you burn more calories than you eat. The best way to do that is with a combination of cardio, strength training and a healthy diet. Cardio is a key component because: You burn more calories at one time - Getting your heart rate into your target heart rate zone means your blood is pumping, you're breathing hard, you're sweating and burning calories. You can easily add intensity to increase your calorie burn - With cardio exercise, it's easy to increase your calorie burn with small changes: Going faster, jumping higher, climbing hills or trying new activities that your body isn't used to. It adds to your overall calorie deficit - Burning calories with exercise means you don't have to cut as many calories from your diet. You can do cardio most days of the week - With strength training, your muscles require rest to recover and grow stronger. Cardio can be done most days of the week without worrying about injury or overtraining. The Best Cardio Exercises. You know cardio is important for weight loss, but which exercises are best and how much do you really need for weight loss? The truth is, there really is no best cardio exercise. The best activity is the one you'll do on a regular basis. So, finding something you like is critical to reaching your weight loss goals. That said, some exercises offer more intensity than others. Impact activities: Exercises that involve some impact, like walking, will usually boost your heart rate quicker than no- impact activities like swimming or cycling. High impact activities: High impact, or exercises that involve running or jumping, will often burn more calories than lower impact things like walking. Whole body activities: When you involve both the upper and lower body, as in cross- country skiing, it's often easier to get the heart rate up and burn more calories. That doesn't mean you shouldn't bother with low impact exercise. Both types of activities offer opportunities to burn calories and doing both gives you a well- rounded program. To get an idea of just how much cardio can do for you, check out the following list of common exercises. Below is the number of calories burned for a 1. Step aerobics: 3. Stationary bike: 2. Swimming: 2. 70 calories. Walking 4 mph: 1. Running 5 mph: 2. Mowing the lawn with a push mower: 2. As you can see, everything from walking to cutting the grass can burn a significant number of calories, which is one reason cardio is so important for losing weight. How Much Cardio Do You Need? It's tough to know exactly how much cardio we need for weight loss. The American College of Sports Medicine and the American Heart Associationrecommend about 6. But, the truth is, how much cardio you need varies from person to person and depends factors such as: That said, there are some tips for setting up an effective cardio program: If you're a beginner, start with 3 to 4 days of the cardio exercise of your choice, working at a level you can handle. Add time each week to work your way up to 3. As you get stronger, try interval training once a week to help boost endurance and burn more calories. Work your way up to 5 to 6 days of cardio and try to vary what you do and how hard you work. You can learn more about different levels of intensity in Burn More Fat with Cardio Exercise. These sample cardio schedules will help you set up your own program. Bottom line, cardio will help you lose weight. But it is most effective when combined with strength training and a healthy, low- calorie diet. How much cardio do I need if I want to build muscle? Not everyone wants to lose weight and gaining weight or muscle can be just as tough as trying to lose it. You may think you shouldn't do cardio exercise if you're trying to gain muscle. But, cardio isn't just for weight loss. It also helps condition the heart and lungs and promotes health and well- being. If your goal is to gain muscle, you won't need tons of cardio. But, doing at least three 2.
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