Cardio for Fitness 3

Posted on June 3rd, 2010 by Mic in Female Fitness Resources

woman jogging

Hi,

Okay the last couple of posts about cardio for fitness showed you how long drawn out sessions of cardio are not the most effective way to lose body fat. 

Using an interval approach by increasing the intensity and then decreasing the intensity was much better. 

You can do that kind of training anywhere.  You can use a bike, an elipitcal machine, a rowing machine, a treadmill or even go outdoors.

If you have the ability you will find that exercising outdoors is much more satisfying than indoors. 

Anyhow, here is something else that will jack up your results. 

That is sprinting. 

Now before we go there I have to throw in a warning.

Sprinting is not easy.  You will be using muscles you never knew you had. 

So my suggestion is to take it easy and build up to full out sprints. 

After all you wouldn’t go into the gym and throw as much weight as you could on the squat bar to warm up with.  No, you take the bar and start with that.  As you warm up then you start adding weight.

Same with sprints.  Especially if you have never done them before.

I remember going to my chiropractor one time and he told me that a lot of people were coming in for strained hips, achilles tendons and sore knees. 

I told him that a lot of the fitness gurus were recommending sprints to burn fat. 

What they weren’t doing was telling them to start slow. 

That is why the last couple of posts went from slow cardio to a fast/slow intensity cardio session.

And – I have used this with my students – you can use the two together as a warmup for the sprinting.

Start out with a slow jog for 2-3 minutes.  Then do your slow-fast routine for 2-3 times only. 

Now you are ready for full out sprints. 

Make sure you have a space where you can run straight for at least 30 seconds. 

Pretend you are in a race – get in the ready position and go.  Start out by sprinting for 15 seconds.   Then completely rest for 60 seconds. 

Do this 5 more times.  Then do another 2-3 minutes at a slow pace. 

As you get better, increase the sprint time to 30-60 seconds.  This is much harder than you might think. 

And this will burn the fat and help you keep your muscle size much better than your 2 hour cardio sessions. 

After all, check out the bodies on sprinters.  They are muscular and have very little body fat. 

So fat we have only talked about cardio for fitness, but we are just getting warmed up.  Stay tuned….

3 Comments on “Cardio for Fitness 3”

  1. female bodybuilding

    Can I take any other medications while using this?

  2. Mic

    Hi,
    There is really no way I can answer this question. I don’t know anything about you or about the medicine you are using.
    The best person to ask is the doctor that prescribed the medication for you.
    Good luck.

  3. Jesus Atzhorn

    I have read many blogs and I’ve commented a total of probably 3 times so I may have a good view.

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