Here are the top 10 benefits of high - intensity interval training that will make you wish to incorporate
this type of cardio training into your fitness regime.
The three major factors that determine how much cardio you should do in your program (your primary training goal, your bodytype and
the type of cardio training you do) must now all be taken into account when determining how much cardio you should be doing compared to weight training.
The type of cardio training you're doing - Is it high - intensity or low - intensity?
As I mentioned earlier, there are two main
types of cardio training — steady - state and high intensity.
Not exact matches
While any
type of cardio - style fitness
training will act to improve VO2 Max, higher intensity
training will allow for an increase in fitness in a shorter amount
of time, according to Ruys.
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.
The best form
of exercise for this body
type is to team high - intensity interval
cardio with strength
training.
But before you cancel all
of your
cardio sessions to high - intensity, maximum - effort
training, remember that this
type of exercise isn't without its risks, such as injury and overtraining fatigue.
HIIT (High Intensity Interval
Training)
cardio is the best
type of cardio when it comes to preserving muscle mass and burning fat.
The
type of cardiovascular
training selected should also be considered if you are chasing booty gains: a study published in the Journal
of Applied Physiology found that 10 weeks
of combined resistance and
cardio training resulted in strength gains being halved when compared to weightlifting alone — although fat loss was far greater.
You should also start High - Intensity Interval
Training (HIIT) which is known to be one
type of cardio that will genuinely help you build muscle and lose fat.
Different
types of training elicit different body response, and in this context, different
types can increase testosterone and DHT, but they can also decrease, multiple examples being endurance
training, high rep strength
training or long duration
cardio.
This
type of training isn't
cardio training.
Strength
training is different from running or other
types of cardio.
My philosophy is simple: you approach a body transformation goal with two
types of training — weight
training and
cardio training.
However, the real big advantage bodyweight
cardio exercises have is they allow you to work far more muscle groups and if you do your chosen exercises in sets
of 10 repetitions and move straight on to the next exercise this
type of training becomes both aerobic and anaerobic at the same time.
There is nothing wrong with steady paced
cardio such as jogging and cross trainers and this
type of training will get you fitter.
Some
of the reasons (in my opinon) makes this
type of training so tough and, therefore, effective and a better alternative to long, boring
cardio are:
All
types of cardio workouts are good for weight loss, but
cardio intervals or HIIT (high - intensity interval
training) have been found to be the most effective in weight loss than steady - state
cardio (4).
A great way to combine resistance
training and explosive
cardio if you're mostly doing home workouts is to use workouts that have both
types of moves written into them (circuit
training style), and follow a 3 - 4 workout a week plan.
This
type of training is an excellent option if you are quickly bored with low intensity
cardio training and if you like constant changes in intensity during the workout.
Tabata
training (and HIIT) both share one great advantage for guys looking to hold onto muscle mass: Unlike traditional steady - state
cardio, high - intensity intervals help you build and maintain muscle mass because the fast - twitch fibers — the ones most prone to growth, — are best targeted by this
type of training.
It could be from a number
of different reasons — you could be eating too much food or too little or the wrong
types of food for your body
type, you need to be doing a combination
of both
cardio and strength
training to get good results, you need to be consistent, plus other things like getting enough rest, sleep, reducing your stress and ensuring your hormones are working properly.
Hi Emma, I think the best
type of exercise for you would be
cardio (running and lots
of walking) and also some lighter resistance
training (see my Victoria's Secret workout posts) and maybe 1 HIIT session per week:) xx
And overall to lose weight and lean out your legs, I recommend doing this
type of cardio and this style
of resistance
training xx
Cardio training can consist
of SO many different
types of exercise, including (but not limited to): Running, high intensity interval
training (HIIT), sports, group classes, hiking, playing with your kids, or even power walking.
Hello Mike, I'm 5 ft 7, 20 years old and weigh 171 pounds i was fat and i used to be 225 pounds and i lost about 52 pounds from just running and no weight lifting or strength
training at all because i was not aware that
cardio burns the muscle lean with the fat, my goal right now is to gain muscle upon reaching 140 pounds so i don't look skinny fat what advice you can give me i need help, i can't afford a gym membership, do you think i should do just resistance
training and what
type of workouts do you recommend for me.
It's been shown in studies to be the most effective
type of training there is to enhance
cardio endurance as well as simultaneously burn fat and gain muscle.
Well a good exercise plan incorporates all
types of training styles from weights to
cardio to plyometrics.
This
type of training works very well with
cardio machines that allow you to switch resistance instantly or very quickly (stationary bikes, stair machines or elliptical trainers often allow this).
This
type of interval
training is VERY high intensity and is VERY effective for fat loss and
cardio training.
Believe it or not, but research shows that you can get a much more effective workout in a shorter period
of time if you are utilizing this
type of intense interval
training than you would with a long
cardio session with less intensity.
Cardio exercises are not resistance
type of training and they do not do muscle damage (don't stimulate,
train muscles) or at least have very limited potential in that respect.
Types of classes offered: Parkour instruction, conditioning classes, circuit
training,
cardio dance class and strength
training classes
Training at > 90 % of maximum heart rate for 20 minutes of intermittent (interval) training is high intensity training, but running for 45 minutes, steady - state cardio at > 80 % of maximum heart rate is also intense training of anoth
Training at > 90 %
of maximum heart rate for 20 minutes
of intermittent (interval)
training is high intensity training, but running for 45 minutes, steady - state cardio at > 80 % of maximum heart rate is also intense training of anoth
training is high intensity
training, but running for 45 minutes, steady - state cardio at > 80 % of maximum heart rate is also intense training of anoth
training, but running for 45 minutes, steady - state
cardio at > 80 %
of maximum heart rate is also intense
training of anoth
training of another
type.
This
type of hard
training should be done less frequently than the more moderate forms
of cardio as it is much harder for your body to recover from.
Your primary goal will give you a general starting point for figuring out exactly how to balance your
training, as well as what
type of cardio and weight
training you should be doing.
Cardiovascular
training of any
type can inhibit force production in muscles if you lift after the aerobic /
cardio exercise.
What they found was those who used a variety
of training methods, including strength,
cardio, stretching, and intervals, in combination with a diet high in protein lost more weight and belly fat and gained more muscle than those who did only one
type of training.
Most
of us ladies flock to the
cardio section
of the gym, however, the most effective
type of exercise that burns fat and gets you the toned body you're most likely after is high - intensity interval
training and lifting weights.
Mesomorphs bodies will respond quickly to virtually all
types of training and will be less affected by increased
cardio activity.
So the
cardio you should be aiming for high intensity interval
training, even better reasons for doing this
type of cardio is that you wont have to do the session for so long.
Females don't need muscles, they lose fat from spot areas, weight
training makes them huge,
cardio training is the best
type of training for weight loss and fasting (starving) is the most effective diet.
I understand that this
type of cardio is not recommended long term but I have a bucket - list race that I am
training for.
My
cardio typically is done on days 2 — 4 — 6 and is usually in sprint or circuit
training fashion lasting no more then 20 - 30 minutes at the max and can be as little as 8 - 12 minutes based on the
type of workout that is completed.
Well, there's no exact answer, because many variables come into play, such as how many days per week you work out, the intensity that you work out, your age, the
type of workout you're performing (slow
cardio, intense bodyweight
training, weight
training, etc), and many other factors.
I really like HIIT (5 min walk, 2 min on 12km / h, 1 min walk...), but I don't know, whether it is the best
type of training for me, or rather
cardio (15 - 30 min on 12km / h).
That being said, today at the age
of 29, I find that no matter what
type of exercise I do (
cardio, weight
training, circuits) that my legs always bulk up.
The best
type of cardio to burn fat quickly is some form
of High Intensity Interval
Training.
I created my Lean Legs eBooks to help women understand how to do resistance
training without getting bulky, and how to get skinny legs with the right
type of cardio.