Cardio for Fitness 2

Posted on June 2nd, 2010 by Mic in Fitness Model Workout Ideas

woman jogging

Hi,

Yesterday we talked about how long, low intensity cardio is not really helping you in your quest to become fit. 

Sure, it will help while you are doing the exercise.  But, you have to do it for a really long time to get the fat burning effects. 

And those fat burning effects end immediately when you stop the cardio. 

Okay, so what can you do. 

There are two things.  The first is a modification of interval training. 

You alternate a higher intensity cardio phase with a lower intensity phase.

That is just a fancy way of saying you want to run for so long and then walk for so long. 

For example:  You can use a treadmill, a bike or eliptical machine at the gym.

First you warm up for 1-2 minutes.   Then you run at a fast pace for 20 seconds, walk for 40 seconds.  Continue doing this for 5 minutes. 

If you can’t go hard for 20 secs, start at 5 seconds.  The point is to start at some level and build up. 

As you get better, add a little more time to the fast pace and shorten up the recovery pace. 

Now you might not think you will burn as many calories doing this for 5 minutes versus 2 hours of low intensity cardio.  And you are right.

At least sort of right.  During the time of the exercise session, you will burn many more calories doing the longer cardio session. 

However, remember the burning of calories stops immediately after the session.  The burning of calories after the high intensity cardio can continue for up to 48 hours. 

This after burn will burn more fat in the long run than the the longer cardio sessions. 

If you remember from the previous post, just burning calories will make you smaller every where.  You will burn fat, but you will also burn muscle.

Which is something you don’t want.  Doing the high intensity cardio will help keep your leg muscles stronger.  And as you know a more muscular body burns more calories even in a resting state. 

In part 3 of cardio for fitness, we will take this a step further. 

3 Comments on “Cardio for Fitness 2”

  1. Parthenia Hickenbottom

    Ha ha ha ha… Very funny. I liked it a lot.

  2. Baird Stewart

    Sound good. Its also my favorite topic.That’s great andthanks for the fine sharring.

  3. Malinda Pedretti

    Definitely, what a magnificent blog and instructive posts, I definitely will bookmark your website.Have an awsome day!

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