Interval Training is simply THE most efficient form of cardio you can perform. You can get pretty much ALL the benefits of longer-duration cardio but without the long duration. Moreover, you don’t get the boredom, you don’t spend all your time doing it, and you don’t have nearly the risk of overuse injuries.
In a Nutshell:
Low-intensity exercise is defined as working at a heart rate of about 60 percent to 65 percent of your maximum heart rate (equal to 220 minus your age; thus, if you are 20 years old, 220 minus 20 is 200 maximum heart rate).
High-intensity exercise is defined as working at about 75 percent to 85 percent or more of your maximum heart rate. Using the example of 200 as your maximum heart rate, working at 60 percent of it would be 120 beats per minute. Eighty percent would be 160 beats per minute.
Strength training has so many benefits, from giving you the physique you’ve always dreamed of to reducing your risk of many health problems. A lot of people who are serious about weight training will often opt for either free weights or machines, believing that one is better than the other. However, incorporating both into your workout routine offers the most benefits, and that includes the often dreaded cardio machines.
“Should I try CrossFit or cardio?”, “should I be doing 5 reps or 4?”, “should I be doing Insanity to get my muscles in shape before summer?” these are all valid questions that every gym goer and fitness enthusiast ask even after months of working out. Picking the right routine can be incredibly confusing for anyone. Even the celebrity fitness trainers have a tough time selecting fitness regimes for their clients after dedicating the better part of their day to their fitness and health.
Asking these questions shows that you are serious about your health and fitness. It also shows that you are finally ready to take the next step and take matters into your own hands. For most fitness enthusiasts the next step involves taking their fitness regime back home with them. In fact, today, gyms go wherever the fitness enthusiast goes. You don’t have to pay a fortune to buy the membership of a fitness boutique and drive there four times a week to exercise. Health and fitness mean a lot more than sweating it out on the stationary cycle or power rower with crowds of strangers.
You have to remember that you can start to really change your life when you are working out and trying to build muscle as fast as possible. Someone who is trying to build muscle needs to have a plan, and it is much easier for you to start following a plan. This plan helps you get the best chance to have the muscles you have always wanted, and you can do this if you are young or old. You look your best, and it all happens in about 90 days.
Follow these steps, make a plan, stick to it, and live healthy for 90 days. When you see what you accomplish and how you feel, you might never stop.(more…)
There are several types of workouts which you can do at a gym. Some of the most effective and useful workouts for weight loss and overall health are cardio exercises. You will find several workout machines and pieces of equipment that can help you get a proper cardio workout. Two of these include a treadmill and an elliptical trainer.
These machines can help you get a solid cardio workout within just a few minutes. You will hear several myths about these two types of exercise machines. However, the truth is that if you use them the right way they can both be highly effective for your body. Elliptical trainers and treadmills are especially beneficial for those of you who are interested in losing excess body weight while putting minimal stress on their joints.(more…)
Working out without music would be miserable. Workout playlists make time pass faster and help you pump yourself up for the next rep! If you’ve ever tried to workout with the wrong pair of headphones, you know just how frustrating it can be. Whether you hate dealing with a cord in your face or you sweat all over bulky over-the-ear headphones, you know you need something that can handle your level of workout.
It turns out not all headphones are created equal! Some headphones are best used for certain types of workouts, and that’s why you need to learn more about what kind is right for you. Here is a guide to the best headphones for every type of workout! Take your workout to the next level with these tips.
When it comes to cardio, there’s one thing no one can deny: cardio is the ideal stress relief after a hard day of work and stress. Whether you prefer riding the stationary bike or running on the treadmill, cardio can make all your worries go away, at least for some time.
Cardio is also great for your heart, which is how it got its name in the first place. But the reason people most frequently turn to cardio is to burn those pesky calories and excess weight. And while most of the benefits of cardio exercise cannot be denied, there are a lot of myths and false truths that if you believe too blindly might lead to disappointment in the end.
The thing is, there are a variety of different classes and exercises you can enroll in at your local gym, and the best one is usually the one that makes you feel most comfortable. That said, even if you enjoy doing cardio the most, you need to know the truth about these 5 persistent myths if nothing just to adjust your expectations accordingly. (more…)
Athletes have become bigger and stronger and are in better shape nowadays, and the trend towards endurance training has only accelerated this phenomenon. Athletes are getting leaner and more ‘ripped’ than ever, in nearly every sport.
It used to be that a baseball player, for example, would focus on exercises specifically designed to improve the specific skill set that they needed to succeed on the baseball field. The same sport-specific training was true for every sport. But as people began to see the broad-spectrum benefits that came with endurance training for events like the triathlon, it became evident that an individual with greater strength and endurance in any sport could benefit from a more well-rounded circuit of exercises.
It didn’t take long before regular people started to realize that they could benefit from endurance training, too, and it quickly became more and more popular. Today, its appeal is at an all-time high. Even weekend athletes, as a result of endurance training, are becoming almost indefatigable.
Running can help achieve that fit body you’re aiming for. Today, we will explain to you how running can be good in the battle for weight loss!
Many people strive to have a body that will impress. However, the path going there isn’t a simple battle. Many challenges will hinder you from making progress. The first thing that you should ask yourself is, are you up to the challenge?
Although running sounds like a simple exercise, its benefits will amaze you. Running has many advantages including better health, uplifted emotions, weight loss, and improved focus. (more…)
I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.
Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.
The category Your Health Questions attempts to take a more proactive approach to answering your questions so that everyone can benefit from the Q & A.
“First off very good site, very informative.
I am 33 5-11 170lbs. I just went from a split where I was doing 30 min low intensity cardio after the work out. I have been enjoying the full body workouts; I feel I get more out of it.
I am trying to maintain the muscle I have and get more ripped toned. Should I keep doing a low intensity cardio session after my work out or should I move to HIIT or some sort of other interval training on the off days?
I always read cardio after lifting or in the am is the best. So will I still burn fat doing cardio on the off days? Help!!”
First off, thank you for the kind words. I’m glad I can help someone with my babbling.
Now, regarding your cardio questions, I have a couple responses and then I will discuss my reasoning:
My opinion is that you should focus more on high intensity interval training (HIIT) than on aerobic cardio.
If you insist on doing aerobic cardio at the same time as weight training, then it should be performed after weight training, but then you have to accept the drawbacks of doing cardio after weight training.
If you insist on doing aerobic cardio, not at the same time as weight training, but on the same day as weight training, it should be performed in the morning, on an empty stomach.
If you insist on doing aerobic cardio on a non-weight training day, then you have 2 choices:
in the morning on an empty stomach – to maximize fat loss
any other time of the day – used as active recovery
If you plan doing HIIT, it should not be performed before a workout.
Cardio in general works best when performed 8-10 hours before or after weight training, or on a separate day.
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