The new BETTER cardio
I have clients telling me, my friend says she/he runs 3miles 4-5xs a week, but they look the same???
Let’s bring up a previous post. Going to the gym to workout does not mean going on the cardio equipment for 30min. This does nothing for you…oh yea sure sure…good for your heart and it’s therapeutic, blah blah blah, that’s it (low-intensity). There are better training styles that will burn 3xs or more in less amount of time, while gaining strength.
On cardio equipment, depending on what you are doing, you maaayyyyybe getting into cardio zone 2. Zone 2 is 76%-85% of your Max Heart Rate, zone 1 (which is probably where you are at) is 65-75%. That flashy “fat burning” zone on cardio machines, is very misleading. It is just a mode on the control panel. You are not really burning fat. Running, weather out door or in-door can actually be harmful to your body. It is rough on joints, knees and IT bands.
I do not run…I save running for emergencies. I lift!!!! I do however, sprint (please read on).
I can go on about cardio zone intensities, how cardio equipment can burn lots of calories if used properly (another reason you need a trainer). Let’s get into the fundamentals of cardio.
Aerobic Exercise vs Anaerobic Exercise:
Aerobic exercise: low – medium intensity (60-80%). Longer periods. Examples that are most likely: running/jogging, swimming, and walking.
Anaerobic exercise: medium-to high intensity (70-85%). Used for promoting speed, strength and power. Examples of that are most likely: sprinting, group exercise/bootcamp, and spinning.
Circuit Training vs. High Intense Interval Training (HIIT).
Circuit training: Uses high levels of aerobic exercises. A “circuit” is a completion of a group of exercises. When a circuit is complete you start it over again or start a new circuit. A circuit can consists anywhere between 4-6excercises. The time in between exercises is short.
The key to burning calories annnnd endurance, power, athletic training. Is making your heart rate go on a roller coaster. It will take more energy picking up your heart rate after it went down from being up!
This is where HIIT comes in. It is one thing to do interval training (series of low to high intensity interspersed with rest or relief periods). HIIT is an enhanced form of interval training = MAXIUM RESULTS
*Warm up: 3-10reps- into high intense exercise into recovery- medium intense- ending in cool down.
HIIT: should be done near maximum intensity (86-95%). There is no certain formula for HIIT. The number of reps, sets, and length depends on the exercise and persons capability. It could be as little as 3reps with 20sec of intense exercise. It is an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning (Wikipedia).
Examples of HIIT are most likely:
Going as hard as you can: Sprinting for 20-30seconds, kettle bell swings for 20-30sec, battle ropes (30sec), bicycles (20-30sec) @5-10reps with 10-15 sec recovery.
I actually mix and or incorporate my circuit/strength/HIIT training with my clients when planning a program for them. You can totally pick up the speed/intensity of your circuit training to reach high levels of cardio. When training myself or even my clients I mix all these up along with their power days. My athletes, I train in more of the power lifts and HIIT philosophies. Your trainer will know which programs work for you.