Running, cycling and other aerobic exercise help improve your health and physical ability. Find out how aerobic exercise is right for you and how much cardio is too much.
Hi friends! How’s it going in the morning? I hope you have a great week. For today’s post, I informed an older * massive * one with a lot of fitness tips. If you are wondering how much cardio is and you need help with your routine, I would love to help with a custom plan.
I often receive variations of the same question. What is my weight loss goal? What cardio exercises should I do? Exactly what is a * good * quantity of heart I can do without losing the muscles? What is the minimum?
But what the core of each of these questions is ultimately a wanting is: How much heart is it too much?
Let me stumble the queen’s signal and tell you a long story.
How much heart is it too much?
The History of the Queen of the Cardio
Back to the day, I thought Cardio was the “end, all” of health, fitness and (what my goal was then) losing weight. I thought more was better in terms of cardio exercises. I knew a little, I burned the precious muscle. This is right, I experience real muscle loss.
It is just as tragic and fun to consider the amount of time I spent I have a heart, thinking that I threw myself a solid to discover that it was excessive. I cardio-I got my little heart out, and there was a time when I was going for an hour +, almost every day of the week. I did too much heart in high intensity. (This is also when I broke my metabolism years ago.)
Fortunately, I started working in the Gymnastics industry, I became certified to teach team skills and to work as a personal trainer and learned a lot about the act of balance. It takes a while to find out the amount and types of fitness that will push you to your goals, while providing endorphins, sweat and performance profits (including endurance, speed and flexibility).
It was not until I reduced the duration of my aerobic session and I made the exercises count that I noticed a difference in my profits and general health. I also felt a great boost in my Mojo gym, as I no longer used the time to read books and gab with friends. (< - that is still fun, but opened the doors to new classes, hiit methods and fitness methods are going!)
Frequently Asked Questions and Tips to Find Your Sweetheart’s Personal Heart
(As always, check with a doctor before you do any fitness condition. If you have medical diseases or have a sedentary lifestyle, it is especially important to start a program with the guidance of a doctor. As always, honor your body.)
What is Cardio exactly? Does the power training count?
Cardiovascular ability is a critical aspect of health, which involves the intake, transport and use of oxygen during exercise. Your heart, lungs and muscles work in harmony as jogging, sprints or even vacuum throughout the day.
We measure the cardio through the VO2max, which is the maximum amount of oxygen consumption of the body. It is not easy to measure, so we will usually determine the intensity as a percentage of your maximum heart rate.
Example: I’m 36, so my estimated maximum heart rate is 220-36 = 184. So, in this case, I would like to hit about 147 if I was wearing a heart rate screen. This is in line with NASM recommendationsI won my personal training certification.
As for counting the training as preparation, it can definitely. It depends on lifting your heart rate. If you do traditional hypertrophy training (3 sets of 10-12 repetitions, relying between sets), there is a good chance that you will not lift your heart rate and maintain it during your workout. If you do more circuit workouts, or state -of -the -art exercises, your heart rate will probably remain increased! This can measure as a heart exercise. Sometimes for circuit workouts, my heart rate is higher than it would be if I did a stable condition, such as jogging in the hallway or dance.
What are the recommendations for Cardio?
I never recommend doing more than one hour of heart unless you are training for a particular event. If you really love it, make sure you have some days (yes, more than one! Especially in this case) to let your body recover. If you are steadily training the same muscles, especially if you perform the same heart types every day, you will not give them the opportunity to get back stronger and recover. Also, this can adjust you for excessive use of injuries < - not for a picnic.
Make sure you give your body the opportunity to heal between sessions and be sure to alternate tensions. I always like to throw the reminder there The heart is muscleand a fairly important dang important. You need rest, like legs, shoulders, chest, back, etc. Everyone does. Include easy days as part of your plan.
How much heart is too much for muscle building?
Here is General recommendations for heart:
At least 150 minutes of medium intensity cardiopulmonary exercise, 75 minutes of intense intensity or combination of moderate and severe intensity exercise per week. The weekly recommendation for resistance training is 2 or more days a week with exercises for all major muscle groups (at least 1 total of 8-12 repetitions for each muscle group). Flexibility and neuroculism exercises (balance, agility, coordination) are also recommended at least twice a week.
I think 150 minutes a week a medium heart is a big goal. If you work 5 times a week, this is 30 minutes each day. As for the minimum minimum, I like to suggest brisk walking for 20 minutes each day. That’s it. You can break your aerobic exercise sessions into a block, if needed, which leads me to the next question. If you do not train, cardio training could probably do more harm than good.
I don’t have much time to make a compact heart block. Do I have to skip it completely?
Divide it !! I was guilty of thinking that if I didn’t have the time to do more than 10 minutes, it wasn’t worth it. It is worth it and can be beneficial. After working, our body needs to work hard to make up for its stores and regulate tissue temperature. This is called EPOC (excessive consumption of oxygen after exercise) and burns extra calories. By reaching multiple short workouts every day, you get Epoc sessions bonuses. So do whatever you can, when you can. If you only have 20 minutes to work, here are some ideas.
(Sculpt Society is one of my favorite forms of heart! This link gives you a month for free.;
CARD TRAINING
Start slowly and create from there.
It is smarter to start with less and create from there.
Focus on quality in relation to quantity.
Focus on measuring time and making the most of your workout. This is not how many minutes you can add to your time, but more about how you feel. Do you feel sexy, sweaty and activated (not drained)?
Your Cardio Magic number may be different from the above recommendations.
Depending on the types of the heart you make, how often your strength train and your daily level of activity may find that you need a less “traditional heart” and more power. It is all a matter of experimentation and finding the magic number according to your unique goals and occasion. This number can also change week to week depending on what is happening. Cardio is a critical aspect of health, so if you can, try to walk a little and be active every day.
Don’t overdo it.
Unnecessarily high cardio (no purpose, such as training for an event) can create you for abuse injuries, elevated levels in the muscles, and fatigue. It can make your hunger levels cover and affect your hormones (which is why many women who make too much exhausting cardio can suffer from a lack of menstrual cycle, hair loss, skin changes, anxiety, depression, sleeping changes and sleeping and sleeping irritability). When you overdo it in Cardio, your body may also start using lean muscle, which reduces overall strength and muscle mass. It means you could lose muscle in addition to body fat. Your body composition changes and you need to find the sweet spot for Cardio in your training routine – one that works for you and your unique goals. Make sure you have many “easy days”!
If you hate it, throw it.
There are so many heart fish in the sea, you are destined to find something you love. Don’t be afraid to try different classes, ways and instructors until you find your perfect race. If you decide that traditional heart is not for you, take it through circuit training or something that will increase your heart rate. Do not forget the bonus of unintentional exercise (also called neatly: thermogenesis of non -exercise activities) and that you burn calories and increase your heart rate through daily physical activities such as household jobs, gardening, things, things, home activities, etc. . 🙂
It is also important to mention that a balanced routine includes heart, weight training, mobility and rest.
So tell me friends, how often do you have a heart in your routine right now?
When I teach at the resort I did strong amounts – teaching up to 3 cardio lessons in a row. My knee also hated me. Right now, I only make 2-3 days of heart and walk maisey every day.
Xoxo
Tiger
Some resources:
What does Cardio Fitness mean?
Rejoice Hit, the King of the Cardio
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