6 Cardio Exercise Tips That Will Help You Reach Total Body Transformation in No Time
Your cardiovascular workout should help you lose weight, improve heart health, save muscle mass and help you with lasting weight loss transformation. There are many ways to do cardio but keep these four goals in mind.
Boredom is built into cardio exercise because of the repetition. You can avoid the boredom by changing up your routines and keeping the sessions short.
Use cardio as a major fat and calorie burner. It does NOT require long cardio sessions to burn major calories. Too many long (such as 45–60 minutes) cardio sessions will waste away your muscle mass.
Here’s what the research says:
a) Doing these types of short burst workouts will change your hormones allowing your body to naturally regulate fat burning, appetite, and moods. Short burst workouts, such as interval cardio and circuit bodyweight training had these advantages over the low-to-moderate intensity workouts:
b) Doing this type of exercise will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state. Fat burning and metabolism can increase for up to 48 hours after your metabolic workout!
Here are 6 cardio exercise tips to help weight loss transformation:
1. Bodyweight Cardio
If you want to take your cardio workouts to a higher level and shed body fat, bodyweight cardio workouts are what you need. The dual strength/cardio benefits give you maximum results in the minimum of time.
2. Low-Intensity Aerobic Exercise
Traditional long, slow lower-intensity aerobic exercise on treadmills, bikes, ellipticals, etc. is good for beginners or those who have been inactive. Speed walk cardio is also a great alternative too.
3. Progressions Matter
Research has proven that the benefits of anaerobic exercise like sprint interval cardio are superior to aerobic exercise for fitness and heart health. The progression of your cardio exercise should be low-intensity aerobics to moderate/high-intensity aerobics to high-intensity anaerobic exercise.
4. Don’t Pass on HIC/HIIT Workouts
High-intensity cardio (HIC) and high intensity interval cardio training(HIIT) will give you faster body fat burn in less time. You only need to do 20 minutes per session, 2–3 times a week.
High-intensity cardio (HIC) and high-intensity interval cardio training (HIIT) will:
a) Give you significantly boost your metabolism during and after exercise.
b) Give you less lean body mass loss.
c) Give you a faster rate of body fat-to-energy conversion.
d) Give you a significantly increase your VO2 Max capacity.
5. Mix in Circuit Strength Training
Circuit strength training including bodyweight circuits has dual benefits as a strength/cardio workout and will not only improve your endurance but also increase your bone density.
6. Know Your Limits
If HIC or HIIT is too hard on your body, you might want to try a HIC, HIIT and moderate intensity combination during the week. Just get to know your body so you know when to back off. The evidence is clear that if you want maximum body fat burn in the least amount of time, then HIC and HIIT is the way to go using bodyweight cardio. I personally do 3–4 days of HIIT (bodyweight cardio) and 2 days of circuit strength training per week. I know it works!
2018 is your year to dominate and get in the best shape of your life!
