Cardio Session Two: Strength training followed by 25 — 35 minutes
of a moderate intensity cardio session.
An average person has to do about 30 - 40 minutes
of moderate intensity cardio in order to burn the stored glycogen.
Not exact matches
Muscle wastage occurs when performing a lot
of long duration
cardio, so instead try 2 - 3 short, high
intensity sessions and only add longer, more
moderate sessions as a last resort.
Tabata training is a type
of high
intensity interval training that supposedly can give you results similar to a 30 - to 60 - minute,
moderate cardio routine in only 4 minutes.
Moderate intensity, long - duration
cardio is not one
of them — in fact, according to some studies, the longer your
cardio sessions, the greater the muscle losses.
Cardio can be done two ways:
moderate intensity or high
intensity as a form
of interval training.
After many years
of putting down non-HIIT
cardio, I have come to embrace some good old - fashioned
moderate intensity cardio.
Of the 2 - 3
moderate intensity cardio only days, you can modify so that one is HIIT.
The study's control group who only performed
moderate intensity (65 - 80 % VO2 Max)
cardio for 3 times a week lost 71.8 % more weight during their 4 month long study than the group who only performed 3 times a week
of resistance training that consisted
of 3 sets
of 8 exercises with a repetition range
of 8 - 12.
And the research shows that there's actually not that much difference in terms
of 24 - hour energy expenditure in groups that take part in either
moderate -
intensity cardio or HIIT, despite a much shorter workout, low time commitment and lower total volume
of training [3].
First do a 5 - minute warm - up, then alternate one minute
of high -
intensity cardio with two - minutes
of moderate recovery.
For example, after a 3 - 5 minute warm - up
of moderate cardio, you'd do 1 minute at a slightly harder than normal
cardio pace and then bring the
intensity down to a cool - down pace for 1 minute.
In HIIT, you do short bursts
of high
intensity exercise as opposed to the steady, but more
moderate intensity of classic
cardio.
If you did less than an hour
of cardio at a low or
moderate intensity, you probably did not deplete all
of your muscle's energy stores.
You'll be doing a «normal» weight training workout, but instead
of taking complete rest in between sets, you're going to do
moderate -
intensity CARDIO in between sets.
Your general warm up should consist
of low to
moderate intensity cardio for 5 - 10 minutes.
This type
of cardio is done by using alternate workouts
of moderate intensity, usually 2 - 3 minutes in length, followed by 1 - 2 minutes
of maximum
intensity.
The best type
of cardio to get skinny legs is actually low to
moderate intensity cardio such as power walking and light jogging.
According to the concept
of HIIT, your work out should alternate between high and
moderate intensity cardio.
For example, an Australian study found that women who did a 20 - minute HIIT routine lost six times more body fat relative to a group who did 40 minutes
of moderate -
intensity cardio.
Although it seems counterintuitive, short HIIT sessions offer a fat - burning advantage over long, tedious bouts
of moderate -
intensity cardio.
For example, researchers at the University
of New South Wales found that young women who engaged in high
intensity cardio workouts for 15 weeks improved their insulin sensitivity by 31 % while women who engaged in an equal amount
of moderate exercise only saw a 9 % improvement in insulin sensitivity over the 15 week trial!
While steady - state (low to
moderate) forms
of cardio can and should be performed for extended periods
of time to see maintenance and improvements in VO2max (think upwards
of 45 minutes at a jog), HIIT training for
cardio fitness involves working at an
intensity that can only be maintained for about 20 to 25 minutes.
HIIT (high
intensity interval training): Too much endurance /
cardio work can actually rob your body
of testosterone, while resistance training / lifting is shown to increase the production
of T, but this has a drop off point where too much
of either robs the body; a
moderate amount
of strength training and
cardio together make the optimal blend to produce T. Lifting more than three times a week can actually slow your T production way down, so don't overdo it.
Launched at CES 2013, the Fitbit Flex offers many
of the same features as its Fitbit One and Fitbit Zip companions, as well as an active minutes feature, which tracks how many
moderate -
intensity cardio minutes you have done in a day.