The Three Secrets of Cardio
Cardiovascular exercise is the most essential part of any beginners workout program, yet most beginners neglect it. Below are three secrets that will help you on your way to a strong, buff, lean body.
1) Intervals work better than long hours of cardio. Why? When your body’s heart rate rapidly increases it send the body into energy, and fat, burning mode. Even better 20 minutes of hard intervals at the start of the day will increase your oxygen consumption for up to 24 hours. These means your body will burn fat for 24 hours from just 20 minutes of hard work. Intervals don’t have the catabolic ( muscle eating) effects of long hours of cardio.
Sprinting gave him muscles like that, try getting that fit from jogging
So what does this mean for you. Instead of your regular cardio do 20 minutes of hard work 60 seconds at 100% 120 seconds 75%. Good combinations include; kettlebell swings ( grab a kettlebell, crouch down and explode upwards with a straight back, bringing your arms straight out in front of your body) and walking, sprinting on a bike and cruising on a bike, sprinting and walking (stretch well beforehand), swimming(butterfly stroke) and swimming(breast stroke)
2) If you enjoy it, its easier and you will burn more fat. Intervals have this same effect, they are a hell of a lot more fun than jogging on a treadmill. However although you wont hate intervals you shouldn’t enjoy them. So find a sport that you love and add a few extra hours of that to supplement your intervals. Some popular choices include; squash, mountain biking (a personal favourite), any snow sport, motor biking(learn skills right and you greatly reduce risk), cycling, beach volleyball, rock climbing, tennis. Try them all , you are bound to like one.
Treadmills cant really compete
I will regularly put up links to new sports in the Captivating Cardio sidebox.
3) Walking is the best exercise, but not for fat burning. Studies have shown that regular one hour walks have a positive effect on nearly every aspect of your body. Although I wouldn’t categorize this as exercise it is important. So every day, preferably in the morning to take advantage of the fat burning effects of cold air, go for a one hour walk. Put the Ipod in and head into the bush. You’ll look better and you’ll feel better
Okay that’s it, three cardio secrets to get you started on your way to a lean body.
