1.) In Continuous vs. Intermittent Exercise
Studies:
That is, a continuous exercise is an exercise that is conducted continuously. Meanwhile, intermittent exercise is exercise done for a while, and then resumed with the same exercise. In the September 2004 issue, The Edge reports that researchers have found a way that makes people healthy. Namely, by doing moderate-intensity walking for three minutes, it will be the same as did the intensity of running continuously with a time of 30 minutes. Experts say, whether the exercise conducted with a long duration (for 30 minutes) or with a short time duration (for 3 minutes, but intense). As a result, almost the same identical calorie burning.
Running Fix
Based on research from the University of Pittsburgh, cited by simplyshredded.com, explained, in case the activity of cardio exercise is not your favorite, then take another workout with a shorter duration, but intense may be other solutions for you.
Recommended Practice
Still from the source of the same article, namely through simplyshredded.com page, which was inspired by research in Lubach, the following exercise is designed by Cindy Whitmars, President of a nutritional product in San Diego, recommends to intersperse cardio workout with weigth training. For example, start with a 10 minute treadmill workout, then do exercises for the chest for 20 minutes, returned again 10 minutes using stepmill, then switch to exercise for 20 minutes for the triceps, and the last closed workout by doing 10 minutes of jumping rope.
2.) Do Cardio with High to Low Intensity Exercise
Studies:
Mixing intensity of your workouts can benefit you in different ways. Researchers from The College of New Jersey (Ewing) examined the effects of exercise with high intensity to low, and vice versa. Some people were ordered to perform both types of these methods (high-low intensity, and vice versa). Exercises are given the time duration of 30 minutes to 15 minutes of high intensity exercise and 15 minutes of rest to exercise with low intensity, and vice versa. With this kind of difference in the intensity of the two, then the measurement for inhaled oxygen uptake, heart rate, and energy spent. Based on these measurements showed that exercise intensity from high to low to get the oxygen and high heart rate, and lower exertion.
Figure 2
The most interesting findings is that during high-intensity exercise of low fat can burn higher. Therefore, when doing cardio, doing high intensity before finally lowering it to a lower intensity.
Recommended Practice:
You can use the techniques of cardio with ladder approach. Practice this technique can only be done on a treadmill alone. The idea, which is to finish every quarter mile faster than the last.
During the first 15 minutes:
• The first quarter-mile / lap: feet / jog at a comfortable pace
• Second quarter-mile / lap: Jog bit faster. If you're on a treadmill, increase your speed by 0.2-0.3
• Third-quarter mile / lap onwards: increase your speed by 0.2-0.3 for each quarter-mile or lap until you've done the stairs for 15 minutes
During the remainder of the exercise:
After that, go back to a comfortable pace but a little challenging for 15 minutes or the rest of your workout.
3.) Try Test Yourself
Studies
As reported by The Edge in the January 2005 issue, saying that the exercise with the proper intensity level that can help you avoid fatigue. For that, you must determine the appropriate exercise intensity. This is because, every individual has a physical condition that is different. Referred to the physical condition because, every metabolic process in the body of individuals to each other are different. For that reason, who knows for sure the physical condition of the body is yourself. In order to know this, you need to test.
Figure 3 no
Recommended Practice:
Start by walking on a treadmill at a pace that is comfortable for you. Every minute, a 1% increase speed. Within 10 minutes, you have reached the threshold of your vertilisasi. These circumstances where you will not be able to speak with normal / comfortable while exercising. If you are unable to speak normally after that, then you need to reduce the intensity of your workout. But if the opposite happens, then in the next exercise, you need to add higher intensity exercise again. That is called the boundary vertilisasi. Test yourself every 4-6 weeks to improve your fitness.
4.) Maximize Cardio with Weight Training
Studies:
Research of the Korea Sports Medical Nutrition Institute in Seoul found that doing cardio and weight training can intersperse to in your body.
Figure 3
Recommended Practice
Ray Wallace, who is a personal trainer from New York City has designed a workout that is based on the principle of cardio exercise combined with weight exercises like dumbbell. It will burn fat faster if interspersed with exercises involving delts, bicep, and other body parts.
Exercise Points 4
Start with 1-3 kg dumbbell to exercise on the list. Keep your speed between 3.0 - 3.5 mp-h when you first try this exercise.
Good luck, hopefully useful!
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