Better Cardio for Fat Loss
Circuits and Intervals
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While it is true that any type of consistent exercise in conjunction with the right nutritional habits will help with fat loss, there are specific types of exercise that have been shown to work better than others.
We like to suggest doing strength training exercises in series of two or more, along with High Intensity Interval Training (HIIT). Pairing strength exercises together in circuits of three or more increases the intensity of the overall workout and increases calorie burning – and it saves time.
Typically alternating between lower and upper body exercises or pushing and pulling movements is best to avoid overly fatiguing any one group of muscles. Adding core exercises adds more core work and increases the total workload.
High Intensity Interval Training
The Nuts and Bolts
Sprinting on Treadmill
High Intensity Interval Training is essentially short bursts of high intensity effort, followed by longer periods of recovery. The short bursts are called sprints, or work intervals, and can be as short as 10 seconds or as long as 4 minutes.
In general, short sprints require more recovery whereas longer sprints require less. During shorter sprints intensity can be very high, while longer sprints make very high intensity unsustainable.
Always start your aerobic training sessions with a warm up of 3-5 minutes rather than jumping in full speed. After the warm up, increase your pace (or the amount of resistance when using a machine) to bring you to your target level of exertion.
Once you’ve finished with the working portion of your session, finish with a 3-5 minute cool down to gradually bring your heart rate back down.
How Hard To Work
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A very convenient way to gauge your effort and intensity is with the Rate of Perceived Exertion Scale (RPE). On a scale of 0 to 10, think of 0 as no physical exertion and 10 as too intense to sustain.
These ratings can be applied to how your working muscles feel (i.e. legs), your heart and lungs (breathing and heart rate), or an overall feeling of effort throughout your body.
Warming up and cooling down should be around 2-3. The bulk of Steady State exercise should be done at a 3-6. The sprint phases of High Intensity Interval Training are usually between 6-9, while the recovery phases are 1-2
Borg CR10 Difficulty
7: Very hard
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