Hey, hey! How about your day? It’s been a wild week here, but everything’s going well.
In today’s post, I wanted to talk about the dilemma of aerobic exercise and what kind of aerobic exercise after the weight training session. I feel there is a lot of confusion about this. One of the things that keeps them from doing solo cardio is the fact that they don’t know what to do. If you’re planning, it’s much easier to get it done.
Types of aerobic strength training to perform after strength training
Why do we need aerobic exercise? How much aerobic exercise do you need every week?
Aerobic exercise (also known as cardiovascular exercise) is not only an effective way to burn fat, build endurance and increase speed, but it is clearly important for heart health and also helps build muscle mass. Aerobic exercise consists of a sustained increase in your heart rate. From this website: “Building cardiopulmonary endurance through regular physical activity allows the heart and lungs to work more efficiently, which improves physical ability to cope with stress and reduces risk factors for some chronic diseases. Normal physical activity helps control obesity, hypertension, and high cholesterol. According to the Centers for Disease Control and Prevention (CDC), we have the results of reducing the risk of heart disease by almost half. By providing weight control, regular exercise also reduces risk factors for developing type 2 diabetes and certain cancers. Furthermore, building card-resistant endurance benefits mental health by providing buffers for anxiety and depression.”
There are so many aerobic methods in Fitness Ocean, but I want to break them down into five main categories.
-Stationary state
– Tempo work
– Hill/Resistance Work
-hiit (high intensity interval training)
– Restoring or proper (what is called “unintentional exercise” such as gardening, vacuuming, dog walking, cleaning, etc.)
According to the NASM, a combination of moderate-intensity cardiopulmonary exercise for at least 150 minutes, active intensity for 75 minutes, or moderate- and intense intensity exercise per week is required. Weekly Resistance Training recommendations are at least twice a week when all major muscle groups exercises are performed (at least 8-12 repetitions for each muscle group). Flexibility and neuromotor movements (balance, agility, adjustment) are also recommended at least twice a week.
Why do we need to alternate aerobic exercise:
It is very important to change the intensity of your workload, not just your exercise mode.
The body is a smart machine and gets used to the same demands over time. For example, hiking a strong trail for the first time can raise your heart rate, hurt your feet, and burn large quantities of calories. You may find that once you start hiking the same trail for weeks each day, you start to feel it easily. Your heart rate isn’t rising that much, it’s not challenging to you, and you burn less calories. You may also start to feel persistent pain in the outer part of your knee from a slight tilt to one side of the trail.
When alternating aerobic exercise and modes, it does some great things:
-It gives the mind a chance to recover and rest. If you’re doing the same crazy HIIT drill every day, it doesn’t give the heart (this is a muscle! something important…) it gives you the opportunity to rest. This is extremely important to prevent adrenal fatigue. High-intensity training is fun and great everywhere, Too much exercise at up to 60% (and elevation) can cause turbulent blood flow, a precursor to arterial plaque accumulation. This is a serious friend of a friend. Too much time and intensity can cause more harm than good. (A friend who is just like Orangetheory, this is why I don’t recommend going more than twice a week.)
– You don’t work consistently with the same muscle group. This helps prevent injuries from overuse. If you like dance aerobic exercise, I think this will be a great aerobic exercise to challenge your brain and promote lateral movements as it usually doesn’t move left or right.
– You are constantly changing demands, Encourage your body to work harder and avoid kicking it into cruise control. In other words, you will get more bangs for your money.
How aerobic exercise works when it comes to weightlifting/strength training exercises.
While aerobic exercise can be a great tool for shrinking your body and losing fat, strength training can change the shape of your body. Doing both of these is a great way to gain benefits from strength, performance, speed, endurance and visible muscularity. Both strength training and aerobic exercise calories can lead to fat loss, but the way they combine can dramatically affect your results.
I haven’t trained my clients in about a year, but I’ve always been pretty strategic about how to design my individual fitness plans. I tweak it according to my unique needs, but there is a general mental formula that I like to follow. I’m trying to spill all the beans with you, so you can use it in your own routine.
What types of aerobic exercise do you do after each type of training:
*I’m a certified weight loss expert and personal trainer, but please remember that I’m not. your Personal Trainer – It’s going to be a lot of fun, even in real life. Take this for informational purposes and consult your doctor before changing your fitness. These are some ways to do it, but not the only way to do it. You do the best thing for you, hmm k?
When it comes to cardio, use it as a basis for what you did yesterday and what you’re going to do tomorrow. Did you have a simple day yesterday? Push it up today! Did you do hiit yesterday? Take a more easy hill climbing or stable condition. Are you planning a vigorous aerobic class tomorrow? Perhaps skip the cardio completely and do an aggressive recovery or something neat instead. It’s also here. There is no need to do cardio every day. Instead, focus on the overall movement.
Aerobic exercise-only training routine:
-Stationary state
– Tempo work
– Resistance band
-hiit and stable
– Following leaps training, HIIT or simple steady state
Strength Training: Upper Body
Aerobic exercise options:
– Simple steady state
– Tempo work
– Rotating rope spacing or battle spacing with strength training (to completely exhaust the upper body and enter bonus core work)
– HIIT interval after intensity
– Grade or spin bike after strength
Strength Training: Lower Body
Aerobic exercise options:
-lower body hiit drill (to completely exhaust the lower body)
– House Rhinoceros Crime (works the leg muscles differently)
– Spin bike or stairs climb
Strength Training: Overall Circuit
Aerobic exercise options:
– Simple stable state< - If you're already doing HIIT intervals during strength training, this is my number one option. Steady state after HIIT can burn more fat and feels like a nice break after the interval
– Tempo work
-ototal Body hiit drill
– Spin bike or stairs climb
– Replace HIIT drills for upper and lower body
Strength Training: Core
– Do anything.
Will aerobic exercise after strength training destroy your profits?
That’s not the case if you’re properly fueled. In short, your body usually burns carbohydrates first, then fat, and finally protein (from the muscle: catabolic state). If you need energy, have protein before training. It then requires carbohydrates and protein. (< - I want to mix fat after workout to absorb nutrients.) This is a great post about snacks before and after exercise.
I’ll come. That was a lot!!
So, please tell me, Friend: How much aerobic do you do every week? Do you stick to the same thing or do you always change it?
Ah, how can I forget! It doesn’t move me like a good training playlist. Find you here.
xoxo
Gina
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