Aerobics (long, steady state sub-maximal cardio) aren't smashing for various health or fat loss related benefits. I've already done a post on why aerobic's inefficient for fat loss. In addition, I look into the health benefits of interval training against steady-state aerobics in my interval training for fat loss article.
Then again I must admit aerobic exercise has its place. It can be an effective tool in stripping away stubborn body fat in the areas men get it most (the abs) and women (butt, hips and thighs) But only if you do it on one of these two occasions (and I'll explain why also!):
Time #1 You Should Do Aerobics: After Interval Training
First let's look at what intervals and aerobics do in your body
Steady state target heart rate cardio (aerobics). Makes use of fat for energy, but the problem is it takes a long time to workout for the body to start utilizing fat as energy for this type of cardio.
Above average intensity interval training. Burns glycogen and releases fatty acids into the blood stream, but it doesn't use those fatty acids for energy, which means they get redeposited into the fat cells.
Here's how you acquire the both of best worlds:
1. Execute your 12 minutes or less of interval training
2. Hang around 5 minutes
3. Do 20 (maximum 30) minutes of steady state cardio (aerobics)
When you do it this way, the HIIT followed by 5 minutes rest guarantees a large release of fatty acids into the blood stream, which means you're guaranteed to be burning fat as fuel when you do your aerobics! Neat huh?
Time #2 You Should Do Aerobics: After Weight Lifting
Powerful weight lifting is incredibly akin to High Intensity Interval Training in the effects that it has on your body, the fuel it uses, and the like. So the only other time you should do aerobic cardio is after your weight lifting.
I advise 20-30 mins of low-medium concentration steady state cardio after weight lifting.
Why You Must Know This
CNS overload: If you're lifting extremely, dealing with strength, doing low reps with heavy weights 3x per week, you're working your central nervous system to enhance your strength (mainly). Interval training on your "off" days may be too much of a good thing for some people, steady state aerobics after weights is a good preference if that's you.
Stubborn fat: If you're already around 10-12% body fat (guys) or 15-17% bf (women) and you need to get SUPER ripped, then you should employ the HIIT followed with aerobics in this case. It will help strip away those last stubborn pounds. - 15255
Then again I must admit aerobic exercise has its place. It can be an effective tool in stripping away stubborn body fat in the areas men get it most (the abs) and women (butt, hips and thighs) But only if you do it on one of these two occasions (and I'll explain why also!):
Time #1 You Should Do Aerobics: After Interval Training
First let's look at what intervals and aerobics do in your body
Steady state target heart rate cardio (aerobics). Makes use of fat for energy, but the problem is it takes a long time to workout for the body to start utilizing fat as energy for this type of cardio.
Above average intensity interval training. Burns glycogen and releases fatty acids into the blood stream, but it doesn't use those fatty acids for energy, which means they get redeposited into the fat cells.
Here's how you acquire the both of best worlds:
1. Execute your 12 minutes or less of interval training
2. Hang around 5 minutes
3. Do 20 (maximum 30) minutes of steady state cardio (aerobics)
When you do it this way, the HIIT followed by 5 minutes rest guarantees a large release of fatty acids into the blood stream, which means you're guaranteed to be burning fat as fuel when you do your aerobics! Neat huh?
Time #2 You Should Do Aerobics: After Weight Lifting
Powerful weight lifting is incredibly akin to High Intensity Interval Training in the effects that it has on your body, the fuel it uses, and the like. So the only other time you should do aerobic cardio is after your weight lifting.
I advise 20-30 mins of low-medium concentration steady state cardio after weight lifting.
Why You Must Know This
CNS overload: If you're lifting extremely, dealing with strength, doing low reps with heavy weights 3x per week, you're working your central nervous system to enhance your strength (mainly). Interval training on your "off" days may be too much of a good thing for some people, steady state aerobics after weights is a good preference if that's you.
Stubborn fat: If you're already around 10-12% body fat (guys) or 15-17% bf (women) and you need to get SUPER ripped, then you should employ the HIIT followed with aerobics in this case. It will help strip away those last stubborn pounds. - 15255
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