The Truth About Cardio and Fat Loss Programs

There’s a lot of conflicting information going around about cardio. Is it good or is it bad? I am going to clear up any confusion and tell you the real deal. First of all, if it elevates your heart rate, it is technically a form of cardiovascular exercise. Well guess what? Strength training can elevate your heart rate, so cardio can’t be all that bad. So what’s the problem? The problem is doing aerobic cardio. This form of cardio burns energy mostly by increasing the demand for oxygen primarily by the lungs. It is also performed for an extended period of time. While this can result in weight loss, it’s not the type of weight loss you should want. The more aerobic cardio you do, the more muscle you lose (which slows down your metabolism). That means you now have to work much harder and longer to burn off calories over time. It is also a slower process of losing weight. Examples of aerobic cardio would be jogging or spinning.Strength training is a form of cardio, but it’s anaerobic. Oxygen demand is still increased but mainly from the muscles instead of the lungs. This type of cardio burns off more calories while promoting muscle development. It is typically done in short intervals. Circuit strength training workouts, for example, typically consist of stations that last for one to two minutes. Science has already proven that this is by far superior to aerobic cardio for loss of fat and weight. But there is a catch. A good fat loss program will require that you train five to six days per week. You can’t do a strength training workout that frequently because your muscles won’t recover. So how to you solve this dilemma? On days that you aren’t strength training, power cardio should be on the menu. When you combine aerobic and anaerobic cardio, power cardio is the result. Sprints, brisk incline walking, plyometric circuits, and jumping rope are just a few choices that fit the bill.If you replace aerobic cardio with one of these or any other power cardio exercise, your results will come faster and quicker. You’ll also be stronger and have a better looking physique because you are not burning off so much muscle. This is critical because due to it’s positive effects on your metabolism, muscle is like gold when it comes to losing fat and weight. The battle of the bulge is tough enough as it is, don’t make things more difficult by working against your body’s natural programming.To do power cardio effectively you must push as hard as you can the entire time. Each session should last ten to thirty minutes, based on how fit you are. Ninety (90) seconds should be the maximum length of any break. When you link this with a circuit training routine and good nutrition, you’ll have a great fat loss program. Calories will continue to burn long after your workout is over, which speeds up fat and weight loss. Don’t forget to track the details of each workout routine and be sure to push a little harder every time.Now I realize that some of you won’t believe me, and that’s ok. You may be a die hard fan of long duration aerobic cardio. Just humor me and consider one more point. Wrestlers, running backs, and sprinters have jobs that involve power cardio. What type of body do you see on these guys? Think about it. Remember, losing weight and fat is not an easy task. Give yourself every advantage you can.

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Why Aerobics Exercise is So Important

Most people first think of how great they are going to look on the outside if they following an aerobics workout routine, and this is true it will give you an attractive, toned, and fit looking body, that people will admire and even envy.The main motivation is not the external benefits but rather the internal health derived from a consistent cardio workout, which is coupled with good nutrition.It has now been scientifically proven that a smoker who does regular and consistent cardio workouts exercises, is healthier than a none-smoker who don’t. This is not an endorsement of smoking of course, but to show how important exercise is for overall optimal health.So what does aerobics do for my body?Have a HeartWell for starts it increases the blood flow hence the oxygen levels in the body, more oxygen means the body will become efficient in caring out its daily function. Increasing the heart rate during aerobics activity will build the muscles of the heart and over time the rest rate of your heart beat will be slower; this is because your heart has become much more efficient in pumping nutrient rich blood around the body, this decrease in heart rate during rest means less wear and tear on the heart.Once the heart becomes more efficient due to consistent aerobics cardio, oxygen is transported around the body in more volume, more efficiently and this aerobics or oxygenated blood burns fat faster and more efficiently.Regular aerobics workout will help prevent arteriosclerosis or heart disease and even prevent stroke by strengthening the heart muscle and keeping the arteries elastic and open, this will lower blood pressure and raise your high-density lipoprotein (HDL) levels (good cholesterol) and lower your low-density lipoprotein (LDL) levels (bad cholesterol).Aerobics workout does not burn cholesterol the way we know it burns fat, but what it does is stimulate the blood’s cholesterol levels and lower LDL (bad) cholesterol, triglycerides and increase HDL (good) cholesterol.Your Brain Will Thank YouRegular cardio vascular workouts such as aerobics increases the “brain-derived neurotrophic factor” (BDNF). BDNF is believed to play a key role in the regulation of mood. BDNF also help brain cells and neurotransmitters live longer, so exercise can prevent dementia.Another major chemical produces from the amino acid L-tryptophan in the brain is serotonin or (5-hydroxytryptamine, 5-HT). This hormone is a neurotransmitter in the brain and influences a lot of different brain functions. Regular aerobics activity is shown to increase the serotonin levels in the brain.Serotonin is a critical chemical produces by the brain and influences control over appetite, memory and learning, mood, behavior, depression, sleep, endocrine regulation, temperature regulation, sex drive or the lack there of, cardiovascular function, and muscle contraction. Regular aerobics exercise is key in maintaining proper levels of this very important chemical.Workout for Your Bone
like muscles bones are alive and ever changing, either for the better or the worst. Aerobics exercise strengthen bones just like it does muscles, stronger bones will reduce your risk of small fracture and weakening of your skeletal structure as you get older, which could lead to osteoporosis. Regular exercise also serves to lubricate the joints and reduce inflammation and prevent arthritis. So increase your bone’s strength and mass with some cardio.Aerobics for Immunity
It has been shown that regular cardio workouts strengthens the immune system and enable it to fight off sickness and infection. The increased aerobic activity serves to expel airborne viruses and bacteria from the lungs before they have a chance to invade. Rapid blood flow throughout the body and the action of sweating during a workout also rid the body of toxins and certain carcinogens. Built up waste mater is excreted through the sweat glands and urination. That’s why proper hydration is important during a workout.Antibodies and white blood cells are used by the immune system to fight invaders, regular exercise activities helps to circulate and distribute these fighters throughout the body, reducing the risk of infection and sickness.So Strengthen, tune and tone your body with aerobics workout exercises, both on the outside but most importantly on the inside.Staying fit and healthy is not a Fad but rather a lifestyle,Steve Robertson