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How To Lose Weight Without The Boring Cardio – A Better Cardio Alternative
So are you a cardio junkie who just can’t get enough? It might be time for you to learn how to lose weight without boring cardio. Cardio is always the buzzword when it comes to weight loss, but you should consider sprucing it up with some alternative routines.
Here’s the typical recommendation you’ll hear from doctors, fitness professionals, and others about why low- to moderate-intensity aerobic training is best for those who want to prevent heart disease and lose weight.
You’ve probably heard this before,
Perform 30-60 minutes of steady-paced cardio 3-5 times a week while keeping your heart rate at an average level for yourself.
So basically just go get your butt on the hamster wheel and do hours of cardio.
Consider some research that shows that “steady-state” endurance training, as described above, may not be what you should be doing. If you need to know how to lose weight with cardio, then maybe you should consider some alternative ideas.
It’s important to understand that our bodies are more designed to perform quick bursts of activity followed by rest and recovery, or stop and go movement rather than steady paced movements. Variability is definitely one of those important aspects to include in your training.
If you think about nature, this tendency can be seen in most animals – stop and go movement instead of steady state. It’s funny because humans are the only creatures in nature that try to do long-term endurance activities. In some cases you have animal migrations, but that’s a little different than what we’re talking about here.
Also, most competitive sports (with the exception of endurance running or cycling) are based on stop and go movement or short bursts followed by a recovery.
Let’s look at the physiques of two premium athletes – the marathon runner and the sprinter. Most runners will have a very lean muscular appearance, while the typical marathon runner is very lean. When you think about it, who would you rather look like?
Here is another important factor to keep in mind regarding these two training methods. Scientists have known that excessive steady-state training increases levels of free radical production in the body, can degenerate joints, reduce immune function and cause muscle wasting. It’s basically much harder on your body.
However, on the other hand, highly variable training has shown increased production of antioxidants in the body and an anti-inflammatory response, a more efficient nitric oxide response, increased metabolic rate response (which is primary in aiding weight loss ). Additionally, steady-state endurance training only really trains the heart at a specific heart rate range and does not train it at different stress levels every day.
Think of it this way, variable training will train your heart to be better able to manage the daily stresses of heart rate fluctuations. Steady-state training doesn’t help train your heart for these fluctuations throughout a normal day.
To summarize, some of the potential benefits of variable cycle training compared to steady-state endurance training are as follows: improved cardiovascular health, increased antioxidant defense, improved immune function, reduced risk for joints, increased muscle mass (vs. muscle loss with endurance training), increased residual metabolic rate after exercise, and an increased capacity of the heart to handle the ups and downs of life every day.
Athletic training and sprinting for the best cardio for weight loss
There are many ways to benefit from this variable intensity training. Most sports such as basketball, volleyball, soccer, racquet sports are naturally variable training sports.
Also, performing swim workouts with this training variable in mind during a long swim can be beneficial. This can be said for any type of traditional sustained cardio, such as running and cycling.
There’s no way around it, but one of the most effective ways to benefit from variable intensity training is to do wind sprints outside. If you are serious about losing body fat and improving muscle definition, then this is a perfect way to train. 6-12 total sprint intervals is a good workout to start with. Sprint for about 10 to 30 seconds and continue with 60 seconds for recovery.
Also, weight training offers a naturally variable approach to training. You perform short bursts of exercise followed by a recovery period. Incorporating this along with an interval training session on the treadmill might look like this:
Warm up for 3-4 minutes on a brisk walk or light run
Interval 1-run at 8.0 mi/hr for 1 minute
Interval 2 – walk at 4.0 mph for 1.5 minutes
Interval 3 – jog at 10.0 mph for 1 minute
Interval 4 – walk at 4.0 mph for 1.5 minutes
Repeat those 4 intervals 4 times for a very intense 20-minute workout.
Some other great methods to lose weight are jumping rope, rowing machines, stairs or hill running.
The most important thing to take away here is to train your body at a high variable intensity for most of your exercise to get the most benefits for weight loss and overall health.
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