Hey, hey hey! How's your day going ?? It was a wild week here, but everything is fine.

For today's post I wanted to talk about cardio dilemmas and what kind of cardio after weight training. I feel like there is a lot of confusion about that, and one of the things that interfere with the people of a solo cardio is the fact that they don't know what to do. It's so easier to get that if you have a plan in place.

What types of training for cardio power to perform strength training

Why do we need cardio? How many cardio do we need to get in each week ??

Cardio (also known as cardiovascular exercise) is not only an effective method for burning fat, durability and increase in speed, but it is obviously important for heart health and helps build muscle mass. Cardio consists of everything that our heartbeat is elevated for sustainable time. From this website: "Construction of cardiosespiratory endurance through regular physical activity allows your heart to work more efficiently, improving your physical treatment and reducing your hard pressure and high cholesterol - with your heart diseases to risk almost in half, according to centers for Disease and CDC control and prevention, regular exercise also reduces the risk factors for type 2 and certain cancers. In addition, the construction of cardiosespiratory endurance uses mental health by providing buffer against anxiety and depression. "

There is so many cardio methods in the fitness ocean, but I love breaking them in 5 main categories:

-TheStpanj

-Tempo work

- Resistance / Resistance Works

-It (high intensity training)

-Active recovery or neatly (thermogenesis of non-directional activity or what I refer to as a "unintentional exercise", like gardening, vacuuming, walking dog, cleaning, etc.)

According to the lass, we need at least 150 minutes of the CardioreSpiratory exercise of moderate intensity, 75 minutes of vigorous intensity or a combination of moderate and energetic intensity exercise per week. The weekly resistance recommendation is 2 or more times a week for all the main muscle groups (at least 1 set of 8-12 repetitions for each muscle group). Flexibility and neuromotor exercises (balance, agility, coordination) are also recommended at least twice a week.

Why should we alternate cardio intensity:

It is so important that you don't just distinguish how to exercise, but the intensity of the workload.

The body is a smart machine and get used to the same requirements over time. For example, if you climb a hard track for the first time, the chances are that your heart beat will be elevated, your legs will be inflamed and you will light a ton of calories. If you start going out on that same path, every day, in the end, you may eventually be considered to feel easy. Your heartbeat is not so elevated, it doesn't feel challenging for you and burn less calories. Also, you may start feeling nibbling the pain in the outer part of the knee from a mild slope of the trail to one side.

When we alternate cardio intensity and ways, there are several terrible things:

- He gives his heart opportunity to recover and rest. If you do the same crazy hiit every day, it doesn't give a heart (which is muscle! Important ...) a chance to rest. This is so important to prevent tired fatigue, search symptoms and combustion. High intensity exercises are amusing and terrible and there, but Too much exercise at 60% (and above) your MAX can cause turbulent blood flow, precursor to accumulate arterial plate. These are serious friends friends. Too much time and intensity can cause more harm than good. (Friends who love OrangeTheyory as much as I do, so I don't recommend you go more than twice a week.)

- Not consistently not working the same muscle groups that can help prevent injuries over full. I think if you love dancing Cardio exercise, this can be a great cardio exercise to challenge your brain and boost the side movement because we usually don't move on to the side to the side.

- You keep changing needs, The encouraging body to work harder and avoids hitting him in cruise control. In other words, you will get more burst for your dollar.

How Cardio works in connection with the lifting / weight exercise.

Cardio can reduce the body which makes it a great fat loss, but strength training will change the shape of the body. I do both of these things is a great way to get power, performance, speed, endurance and visible muscular winnings. Both strength training and cardio burn calories, which can lead to fat loss, but as you combine them can dramatically affect your results.

I didn't train clients for about a year, but I was always pretty strategically about how I design individual fitness plans. As I adjusted it, depending on unique needs, there is a general mental formula that I like to follow. I will rinse everything all the beans with you, so you can use it in your routine.

What kind of job cardio after every type of exercise:

* Please remember that while I am a certified weight loss specialist and personal trainer, I'm not your Personal coach - Although be real, it would be so fun. Take this for informational purposes and consult your doctor before making any fitness. These are some ways to do it, but not the only ways for it. Do what is best for you, mmm k?

For cardio, based on what you did yesterday and what you plan to do tomorrow. Had a easy day yesterday? Push that today! Did you do HIIT yesterday? Get easier climbing on a hill or steady state. Are you planning on an intense cardio class tomorrow? Maybe skip cardio instead and do an active recovery or tidy. Here are things: You don't need to do cardio every day. Focus on the entire movement.

Treatment routine with cardio-only:

-TheStpanj

-Tempo work

-Resistant strips

-The and stable

-Hill training followed by a hiit or easily steady state

Exercise Power: Upper body part

Cardio options:

-Sayy steady state

-Tempo work

-Every or God's ropes in strength training (to completely fatigue of the upper body and enter the bonus basic work)

-It intervals after strength

-Stalic bike or spin bicycle after strength

Exercise Power: Lower body

Cardio options:

- double body hiit drills (up to completely tired lower body)

-Easy hill (for work muscles for feet act different)

-Sespin bike or staircase

Exercise Power: Total circuit of the body

Cardio options:

- That would be in a state of stable <- This="This" would="would" be="be" my="my" choice="choice" number="number" one="one" if="if" you="you" have="have" already="already" done="done" HIIT="HIIT" intervals="intervals" in="in" your="your" strength="strength" exercise="exercise">A stable condition after Hiita can burn more fat, and feels like a nice break after the interval

-Tempo work

-Dotal body exercises HIIT

-Sespin bike or staircase

-Atrnate upper body and lower body HIIT drills

Exercise Power: Core

- Everything goes.

If you make cardio after strength training, will it destroy your gains?

Not if the fuel is properly fuel. In short, your body will usually burn carbohydrates, then fat and finally protein (from your muscles: catabolic state). Have a little protein before exercising + some fast carbohydrates if you need energy, carbohydrates and protein afterwards. (<- I="I" also="also" like="like" to="to" mix="mix" a="a" little="little" fat="fat" in="in" my="my" subsequent="subsequent" exercise="exercise" for="for" the="the" absorption="absorption" of="of" nutrients="nutrients">Here is a great post to the pre- and after exercise.

Look. That was a lot !!

So tell me, friends: How many cardio do you work every week? Do you hold on to the same things or change constantly?

Oh, and how I could forget! Nothing goes to me as a good playlist. Find your here.

xoxo

Gina