Aerobics (long, steady state sub-maximal cardio) aren't smashing for various health or fat loss related benefits. I've already done a post on why aerobic's inefficient for fat loss. In addition, I look into the health benefits of interval training against steady-state aerobics in my interval training for fat loss article.
But I have to admit aerobic exercise has its place. It can be a useful tool in eliminating stubborn body fat in the areas guys get it most (the abs) and women (butt, hips and thighs) But only if you do it on one of these two occasions (and I'll explain why too!):
Time No. 1 You Have To Do Aerobics: After Interval Workout
To begin with, let's look at what intervals and aerobics do in your body
Steady state target heart rate cardio (aerobics). Uses fat for energy, but the problem is it takes a long time to exercise for the body to start using fat as fuel for this type of cardio.
High intensity interval training. Burns glycogen and releases fatty acids into the blood stream, but it doesn't use those fatty acids for energy, which means they get redeposited into the fat cells.
Here's how you acquire the both of best worlds:
1. Perform your 12 minutes or less of interval training
2. Hang about 5 minutes
3. Perform 20 (max 30) minutes of steady state cardio (aerobics)
When you execute it this way, the HIIT followed by 5 minutes rest guarantees a large release of fatty acids into the blood stream, which means you're assured to be burning fat as energy when you do your aerobics! Neat huh?
Time No. 2 You Have To Do Aerobics: After Lifting Weights
Intense weight lifting is very similar to Hight Intensity Interval Training in the effects that it has on your body, the fuel it uses, etc. So the only other time you should do aerobic cardio is after your weight lifting.
I advise 20-30 mins of low-medium concentration steady state cardio after weight lifting.
Why You Must Know This
CNS overload: If you're lifting weightily, concentrating on strength, doing low reps with heavy weights 3x per week, you're working your central nervous system to improve your strength (for the most part). Interval training on your "off" days may be a burden for some people, steady state aerobics after weights is a good alternative if that's you.
Stubborn fat: If you're already around 10-12% body fat (guys) or 15-17% bf (women) and you need to get SUPER ripped, then you should employ the HIIT followed with aerobics in this case. It will help strip away those last stubborn pounds. - 15485
But I have to admit aerobic exercise has its place. It can be a useful tool in eliminating stubborn body fat in the areas guys get it most (the abs) and women (butt, hips and thighs) But only if you do it on one of these two occasions (and I'll explain why too!):
Time No. 1 You Have To Do Aerobics: After Interval Workout
To begin with, let's look at what intervals and aerobics do in your body
Steady state target heart rate cardio (aerobics). Uses fat for energy, but the problem is it takes a long time to exercise for the body to start using fat as fuel for this type of cardio.
High intensity interval training. Burns glycogen and releases fatty acids into the blood stream, but it doesn't use those fatty acids for energy, which means they get redeposited into the fat cells.
Here's how you acquire the both of best worlds:
1. Perform your 12 minutes or less of interval training
2. Hang about 5 minutes
3. Perform 20 (max 30) minutes of steady state cardio (aerobics)
When you execute it this way, the HIIT followed by 5 minutes rest guarantees a large release of fatty acids into the blood stream, which means you're assured to be burning fat as energy when you do your aerobics! Neat huh?
Time No. 2 You Have To Do Aerobics: After Lifting Weights
Intense weight lifting is very similar to Hight Intensity Interval Training in the effects that it has on your body, the fuel it uses, etc. So the only other time you should do aerobic cardio is after your weight lifting.
I advise 20-30 mins of low-medium concentration steady state cardio after weight lifting.
Why You Must Know This
CNS overload: If you're lifting weightily, concentrating on strength, doing low reps with heavy weights 3x per week, you're working your central nervous system to improve your strength (for the most part). Interval training on your "off" days may be a burden for some people, steady state aerobics after weights is a good alternative if that's you.
Stubborn fat: If you're already around 10-12% body fat (guys) or 15-17% bf (women) and you need to get SUPER ripped, then you should employ the HIIT followed with aerobics in this case. It will help strip away those last stubborn pounds. - 15485
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