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Why Your Cardiovascular Workouts Might Be A Big Waste Of Your Time
What if I were to tell you that most if not all of the cardiovascular exercise you do was worthless? Well, guess what? over 50% of the people who perform cardio in an attempt to burn fat are wasting their time? hours and hours of it! Are you one of them? Before you call me crazy, let me explain. I'm not saying that cardiovascular exercise can't or doesn't burn fat; it's just that most people are not performing the right type of cardio workouts. Before I get into the details, let me first cover some of the basics. Just like anything in life, if you want to be successful you must do two things: 1. Know what you're doing (or learn); be knowledgeable 2. Have a plan (detailed/well thought out) How Cardio Exercise Affects Your Body Well, I'm going to make sure that after reading this today you will be able to do both. So let's start with your knowledge. It's critical that you understand how your body works and what happens when you exercise. The human body is constantly burning a mix of fuels or energy sources: fat and glycogen. Glycogen is energy stored in muscle cells that is primarily used during intense muscle contractions. Some examples of these intense muscle contractions would be strength training, running, hard physical work, etc. So basically, during low to moderate activity levels, your body first uses what's in the blood stream and then uses primarily fat. When you are highly active you use more glycogen and less fat. You are probably wondering what all this has to do with you and your cardio workouts? right? Well, it matters? a lot! There are different benefits of different level of activity. Let me explain to you the system use, why I use it, and why it's the most effective. I recommend three basic level of cardiovascular exercise: Level 1: Long easy workout (ex. walking 60 minutes Level 2: Moderate intensity / moderate time (ex. fast walk 45 minutes) Level 3: Short, hard workout (ex. running 20 minutes) NOTE: It doesn't matter what activity or piece of equipment you choose. All that matters is that you get to the desired level. Let's talk about what happens at each of the three levels. When exercising at the Level 1 pace, your body burns more colonies from fat, HOWEVER the total number of calories is small. In order for you to burn a lot of body fat at the easy level you would need to do it for hours at a time! Not too practical is it? This is not to say there aren't benefits because there are?it's just not the best choice when it comes to fat loss. The primary benefit is increased blood flow and circulation, which means you'll feel better, you'll recover more quickly, and you'll be healthier in general. Ok, let's talk about Level 2 now. At this level you burn more calories but less are from fat. Moderate work will result in a larger increase in metabolism than the easy Level 1 and will last 2-6 hours in most cases. You also get the benefits of increased blood flow but you also have to remember that it's a bit more stressful than Level 1. The main benefit, or I should say possible benefit is increased endurance (cardio/respiratory) IF your workouts are progressive (challenge the body's systems to work harder over time nearly each workout if possible). Last but not least Level 3. At this level you burn the most calories per unit of time. You also burn less fat during the workout, but the plus side is you deplete muscle glycogen which means you'll be les likely to store "new" fat because any excess calories will be stored in the muscles instead. This typed of workout also results in the largest increase in metabolism, which will generally last 4-24 hours or more. The Level 3 workout is by far the most effective when it comes to fat loss for four reasons: 1. Burn more calories in less time 2. Largest increase in metabolism that lasts the longest 3. Helps to add and maintain muscle tissue 4. Depletes muscle glycogen which means you're less likely to store new fat So what's your goal? As you can see there are benefits at each level and how often you perform each workout should be based on your goals. You can get the benefits of all three but you must be cautious in how you structure your program. Here are some general guidelines to follow: If your primary goal is: Fat loss
Endurance
General Fitness
So to recap, you really need to know what your goals are, and what levels you need to be at and how often. On the following page is a chart that gives you the heart rate zones for all 3 of the workouts based on your age. NOTE: If you are on blood pressure regulating medication you should first consult with your doctor and reduce the numbers by 10 each. If you are not currently exercising or have not exercised at the different levels before I advise you build up your intensity slowly. If you would like more information on cardiovascular exercise please give me a call. You reach me at 240-731-3724 or by emailing jesse@achieve-fitness.com Heart Rate Based Cardiovascular Exercise Guidelines Jesse Cannone is a certified personal trainer and author of the best-selling fitness ebook, Burn Fat FAST. Be sure to sign up for his free email course as it is full of powerful weight loss and fitness tips that are guaranteed to help you get the results you want. http://www.guaranteed-weightloss.com info@guaranteed-weightloss.com
Latest News:Site: Yahoo! News Search Results for news Myanmar's Suu Kyi to get family letters, news mags (Reuters via Yahoo! News) Detained Myanmar opposition leader Aung San Suu Kyi has managed to wring small concessions from the ruling generals in the form of letters from her family and some international news magazines, her lawyer said on Friday. JCDecaux in talks for News Outdoor Group in Russia (AP via Yahoo! News) French outdoor advertising firm JCDecaux SA said Thursday it is negotiating to buy Russian rival News Outdoor Group from global media company News Corp. News Corp tightens grip on Premiere with new CEO (Reuters via Yahoo! News) Rupert Murdoch tightened his grip on German pay-TV broadcaster Premiere by appointing News Corp executive Mark Williams as CEO in a move to get the company back on track. SEC Looks Into UAL Stock Scare; Implications For Online News? (CBS News) A ton of digits have been devoted to this in other spots but the SEC's decision to investigate takes it to another level. The backstory: a six-year-old news story about UAL declaring bankruptcy made it into the Tribune-owned Sun-Sentinel 's current news flow, was picked up by a Google (NSDQ: GOOG) News bot and, via a reporter for a newsletter, made it onto Bloomberg News. After a lot of buck ... Help News pick Stadium's greatest moment (New York Daily News) The News is marking the countdown to the final game at The House That Ruth Built by reflecting on Yankee Stadium's greatest moments - and we're asking you - the reader - to help us pick out the best of the best. JCDecaux and News Corp. in talks to combine outdoor ad groups (International Herald Tribune) The News Corp. chief executive, Rupert Murdoch, has recently expressed nervousness about investments in Russia, where News Outdoor generated the bulk of its revenue last year. SEC Looks Into UAL Stock Scare; Implications For Online News? (paidContent.org via Yahoo! Finance) A ton of digits have been devoted to this in other spots but the SEC's decision to investigate takes it to another level. The backstory: a six-year-old news story about UAL declaring bankruptcy made it into the Tribune-owned Sun-Sentinel's current news flow, was picked up by a Google News bot and, via a reporter for a newsletter, made it onto Bloomberg News. JCDecaux in talks to buy News Corp. billboard unit (AP via Yahoo! Finance) In a deal that would create the world's largest outdoor advertising company, French conglomerate JCDecaux SA said Thursday that it is in talks to buy Russian rival News Outdoor Group from global media company News Corp. Phila. mayor to announce grim budget news (The Philadelphia Inquirer) The Nutter administration is expected to announce grim budget news today, which is all but certain to lead to significant spending cuts - perhaps as high as 10 percent - in some city departments, according to three sources familiar with the budget. News Corp says Mark Williams interim Premiere CEO (Reuters via Yahoo! News) News Corp. executive Mark Williams has taken over as chief executive of German pay-TV broadcaster Premiere in an interim capacity, News Corp. said after the move led to renewed takeover speculation. Site: news - Google News Palm Shares Soar As New Smartphone Wins Wall Street Praise - CNNMoney.com
MORE RESOURCES: Site: Yahoo! News Search Results for aerobics cardio City Parks Department offers aerobics classes (The Alliance Review) By NANCY WHITAKER The Review Slap on those shorts or sweatpants, get the old tennis shoes out of the closet and get ready to get fit. The University Times | The University of North Carolina at Charlotte's Student Newspaper Since 1949 (Niner Online) The Group Fitness Sampler is an annual event that allows students to experience an example of each type of group fitness exercise offered in the SAC. On Thursday, Sept. 4, over 75 students and 12 instructors gathered into the group fitness room in the SAC at 5:30 to begin their two-hour session of exercise class samples. Boogie Box Fitness Launches the Release of Their New Fitness Program on October 4th at the Irvine Marriott @ 11AM (Centre Daily Times) Are you ready to sweat, move & groove to the new way in fitness? Tae Bo and Zumba move over, Boogie Box is here and hands down, there is no comparison! It's what the public has been waiting for, the Boogie Box phenomenon is going to explode! Stay cool while you exercise with water aerobics (Bradenton Herald) It's too hot to exercise outside. Unless, of course, you're a camel or in a pool. Community notes (Arizona Daily Star) Vail/Corona de Tucson Exercise options (Orlando Sentinel) aerobics Health calendar (Honolulu Advertiser) ORGAN DONOR CENTER OF HAWAI'I free presentation, including testimony from a successful organ transplant recipient, 6:30 p.m., Sept. 11, 'Aiea Public Library; 483-7333. Indian River County community connection: Sept. 11 (Vero Press Journal) Check here for the latest community events and meetings YMCA joins forces with America on the Move (Gloucester-Mathews Gazette-Journal) YMCA and America on the Move Foundation, Inc., have joined forces to be catalysts for change in their communities and to encourage families and individuals to take small steps toward a healthier lifestyle. Exercise heaven: High on Leggs Hill, new YMCA takes shape (The Salem News) The basketball court at the nearly completed Marblehead/Swampscott YMCA is big enough to host two games. At nearly full court. Simultaneously. "We could fit the whole of the current YMCA in the basketball court alone," director Paul Gorman said as he watched workmen install the vast hardwood floor. Site: aerobics cardio - Google News Celebrity fitness DVD's Our guide to the best celebrity fitness ... - GMTV
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