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What is Cardio?
and how to use it to reach your goals
We said before that cardio is an aerobic exercise
that contain moving
Today I'll talk about, types of cardio, pros. and cons.
and which one is better for fat burning?
and which one is more suitable to your goal? The first type is,
High Intensity Interval Training
or HIIT
A type that consists of short intense periods of exercise along with short intervals of rest
For example, doing sprints. You give it all-out for one minute
followed by walking or recovery periods for 30 seconds
then you repeat the cycle again and again
Second type is,
Low Intensity Steady State cardio
or L I S S
it is a form of cardio exercise where you maintain the same low-intensity cardio pace
for a prolonged period. For example,
walking and light running with constant speed
for a prolonged or continuous period.
or cycling sport also. First, let's talk about HIIT
The advantages of HIIT
Number 1, makes your total workout time shorter
this is the most important advantage of HIIT
that's why it is common. HIIT makes your training session
shorter in time but with the same efficiency. Especially busy people
Imagine exercising for 15 minutes only and
it's as effective as 1-hour training session
Number 2, HIIT burns more calories
Not only improves your athletic performance and strengthens your heart muscle
but also burns a lot of calories
Researches have proved that HIIT burns
calories by 6% to 15%
more than LISS. Some of these calories
will be burnt during the exercise, and some calories
are burnt post-workout. That's because HIIT triggers something called
Excess Post-exercise Consumption
HIIT is intense and takes too much effort during the workout
and also after the workout it takes effort
to recover you body and this will burn calories
for hours after the workout. Number 3,
HIIT Improves athletic performance
Most athletes prefer HIIT not only as
a cardio. But also improves speed, power
and athletic performance and maintain muscle mass
and prevents its loss. Also it helps in other sports
such as football and basketball, you will notice
that it looks like HIIT somehow. That it's combined of high effort and
low effort movements
Number 4, HIIT is accessible
anywhere, anytime. You can do
a full HIIT session in the space of your room. You don't need any equipment
just your body, timer and go ahead. That's why it'll be your first choice
in the days when you are in hotels or far away from the gym
On the other hand, there're some disadvantages
you should know, to decide wether it's good for you or not
Number 1, HIIT is a lot of work,
If you are an athlete, and you want to improve your performance
you'll do it no matter what,
and give it your all, and you will enjoy it as well.
But some people have a different goal,
for example if you want to lose some kilos, and you don't care about performance
it'll be a little bit hard for you to do this especially as a beginner, or you just don't enjoy HIIT
In this case, HIIT won't be the best option
Remember, work periods are intended to be
"all-out" exercise , or you won't take the most out of your session
Number 2, can be dangerous
So, if HIIT takes this much effort,
you will be more likely to lose control of your form
therefore, will be a risk of injury
especially for beginners. HIIT needs you to be focused on your form
during the whole session, unlike walking
or running in a moderate speed for a long time
you won't need as much focus as HIIT, Number 3,
HIIT needs a relatively long recovery period
more than LIIS needs
Although It may be a pros. because recovery will help burn more calories post-workout through EPOC
but it can be a cons. because
you can't train HIIT everyday
HIIT should be performed no more than 40 minutes in total per week
especially if you train something else beside the HIIT like weightlifting
It's preferable to be between 2-3 times per week
to give your body enough recovery period between each session and the other
more than this will put so much stress on your muscles and may lead to injuries
Now let's move to the second type of cardio which is, LIIS
a low intensity steady state cardio for prolonged time
unlike the HIIT. Some of its advantages are
Number 1, LISS will get you results with less effort
will put you in a condition called "fat-burning zone"
it means that you use fat as a fuel for energy
that doesn't mean that'll burn more calories in total than HIIT,
but most of these calories will be fat calories
so, you don't have to move quickly or push too hard
but at the same time you are burning fat
and getting results. Number 2,
LISS is very safe. Unlike the HIIT
which is super intense
LISS is relatively slow and under control.
Like walking or light running,
you don't need to focus on your form all the time
therefore, the risk of injury is nearly absent. Number 3,
LISS requires a little or no recovery period
LISS puts less stress on joints and
muscles. You can even train LISS everyday
without worrying about hurting yourself
Now what about LISS cons. ? Number 1,
Leads to a plateau
after a while your body gets used to the same routine
You don't see any physical change like when you started exercising
you are not challenging your body to change
in order to change your body, you should challenge it from time to time
try different things, to start responding and change
also you should train different types of exercise
change your training program every once in a while
it should be a mixture of different types of exercise
we talked about in a previous video, I'll leave the link in the description box
Number 2, you burn calories only during the workout
so, LISS burns less calories in total than HIIT
because it doesn't create EPOC which burns calories during the recovery
and LISS doesn't require recovery as HIIT
Number 3, LISS reduces metablism over the long-term
As I said before, more muscles =
higher metabolism = more burning calories
If your training program consists of only LISS cardio
You won't only lose pure fat, it'll be combine with loss of muscle mass
so, your metabolism will decrease with time
and of course this is not a good thing
especially if you aim to lose fat
Finally, Cardio is excellent for weight loss and will get you results
If you managed to use them properly to your personal goal and preferences
My advice, is to mix them up, train hard
give your body rest days to recover and take care of your diet.
With discipline, consistency and patience you will reach your goal.
If you want a customized diet plan
and training program, contact me on the links in the description box below
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so you never miss a new video from us every week. I'm Hamdy Goda. God bless you.
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