Hello Hi! How’s your day going? It was a wild week here, but all is well.
For today’s post, I wanted to talk about heart dilemmas and what kind of cardio is after training meetings. I feel that there is a lot of confusion about it, and one of the things that prevent people from making solo heart is the fact that they don’t know what to do. It is much easier to complete if you have a plan in place.
Which types of training strength of heart disease after force training
Why do we need a heart? How much cardio should we get each week?
Cardio (also known as cardiovascular exercise) is not only an effective method for burning fat, construction of endurance and increased speed, but is also obviously important for heart health and helps build muscle mass. Cardio consists of anything that maintains our heart rate increased for an extended period of time. From this site: “Building cardiopulmonary resistance through regular physical activity allows your heart and lungs to work more effectively, thereby improving your physical ability to cope with stress and reduce your risk factors for several chronic diseases. Regular physical activity helps to control obesity, high blood pressure and high cholesterol – with a clear effect of cutting the risk of heart disease in almost half, according to diseases and prevention centers or CDCs. By providing weight control, regular exercise also reduces risk factors for the development of type 2 diabetes and certain cancers. In addition, the construction of cardiopulmonary resistance benefits mental health by providing a buffer against anxiety and depression. “
There are so many heart methods in the ocean gym, but I like to break them into 5 main categories:
-The-state condition
-Dempo work
-Axis/resistance
-Hiit (high intensity training)
-Acive recovery or neat (non -exercise thermogenesis, or what I am referring to as “unintentional exercise”such as gardening, broom, walking dogs, cleaning, etc.)
According to NASM, we need at least 150 minutes with moderate intensity of cardiopulmonary exercise, 75 minutes of intense intensity or a combination of moderate and intense exercise per week. The weekly recommendation for resistance training is 2 or more times a week with exercises for all major muscle groups (minimum 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.
Why do we have to alternate heart tensions:
It is so important not only to change the way you do, but in the intensity of the workload.
The body is a smart machine and is accustomed to the same requirements as time. For example, if you cross a strong path for the first time, your chances are that your heart rate will be elevated, your feet will be painful and you will burn a ton of calories. If you start walking the same path, every day, for weeks in the end, you may find that it is starting to feel easy. Your heart rate is not so increased, it does not feel challenging for you and you burn less calories. Also, you may begin to feel a pain on the outside of your knees from the slight slope of the trail to one side.
When we alternate the tensions and ways of the heart, it does some awesome things:
-It gives the heart the opportunity to recover and rest. If you make the same crazy hiit drills every day, it doesn’t give the heart (which is a muscle! An important …) an opportunity to rest. This is so important in preventing the fatigue of adrenals, excessive training symptoms and exhaustion. High -intensity workouts are fun and awesome here and there but Excessive exercise at 60% (or more) of your maximum can cause turbulent blood flow, a precursor to accumulation of arterial plaque. This is serious friends. Much time and intensity can cause more harm than good. (Friends who love Orangetheory as much as I do, so I don’t recommend going more than twice a week.)
-You do not work consistently in the same muscle groups, which can help prevent injuries. I think if you like the Cardio Dance exercise, this can be a great heart training to challenge your brain and also encourage side movement, since we usually do not move from side to side.
-You are constantly changing the requirements, Encourage the body to work harder and avoid kicking it in cruise control. In other words, you will get more stroke for your buck.
How Cardio works in relation to weight lifting exercises.
Cardio can shrink the body that makes it an excellent tool for fat loss, but strength training will change the shape of the body. Doing both of these things is a great way to gain strength, performance, speed, durability and visible muscle profits. Both strength training and heart burn calories, which can lead to fat loss, but the way you combine them can dramatically affect your results.
I haven’t trained customers in about a year, but I have always been strategic enough to design individual fitness designs. While the sting according to the unique needs, there is a general mental formula that I like to follow. I’m going to throw all the beans with you so you can use it in your own routine.
What kind of heart is after each type of training:
*Please remember that while I am a certified weight loss specialist and personal trainer I am not your Personal trainer – although let’s be real, it would be so fun. PLEASE ARE PROVIDED FOR VOICE INFORMATION and consult a doctor before making exercise changes. These are some ways to do it, but not the only ways to do it. Do your best for you, mmm k?
For Cardio, place it from what you did yesterday and what you plan to do tomorrow. Did he have an easy day yesterday? Push it today! Did you do yesterday? Get an easier climb to the hill or stable state. Are you planning an intense Cardio class tomorrow? You may completely skip the cardio and make an active recovery or neat. Here’s the thing: You don’t have to do heart every day. Focus on the overall movement.
Workout routine for heart:
-The-state condition
-Dempo work
-Coled of endurance
-N and steady
-Exput followed by hiit or easy stable condition
Power Workout: upper part of the body
CARD OPTION:
-Polite stable state
-Dempo work
-The rope or battlefield with your strength training (to completely cut the upper part of the body and get into the bonus basic work)
—Wasmits after force
-Standing or bike after force
Law of power: Lower body
CARD OPTION:
-Lele Hiit body exercises (for complete fatigue of the lower body)
-Polite climbing (to work the muscles of the feet differently)
— Fiddling or stairs
Strength training: Total body circuit
CARD OPTION:
-Polite stable state <-this would be my choice number one if you have already done HIIT spaces in your strength training. Stable post -hiit condition can burn more fat and feels like a nice break after the intervals
-Dempo work
— Hiit’s Hiit Cresses
— Fiddling or stairs
-Clack upper part of the body and under the body HIIT exercises
Power Principle: Core
-He’s going.
If you make a heart after you have strengthened power, will it destroy your profits?
Not if you feed properly. In short, your body will usually burn first carbohydrates, then fat and finally protein (from your muscles: catabolic state). You have some protein before your workout + some fast -combing carbohydrates if you need energy, and carbohydrates and proteins afterwards. (<-I also like to mix a little fat in meta-workout for nutrient absorption.) Here is an excellent position in snacks and after training.
Whew. That was very much !!
Well, tell me, friends: How much heart do you do every week? Do you stay in the same thing or are you constantly changing it?
Oh, and how could I forget! Nothing makes me go like a good training list. Find yours here.
Xoxo
Tiger
