What type of cardio has after strength training

Hey, hey! How’s your day ?? It was a wild week here, but everything is fine.

For today’s post I wanted to talk about cardio dilemmas and what type of cardio has after strength training. I feel that it is a lot of confusion about it, and one of the things that prevents people from making solo cardio is the fact that they do not know what to do. It’s much easier to do if you have a plan.

What types of cardioho do after strength training

Why do we need cardio? How much cardio should we get every week?

Cardio (also known as cardiovascular exercises) is not just an effective method of burning fat, building perseverance and speed increase, but is also obviously important for heart health and helping to build muscle mass. Cardio consists of everything that maintains our heart rate for permanent time. From this site: “Building cardiorespiic endurance through regular physical activity allows your heart and lungs to work more efficiently, improving your physical ability to solve stress and reduce risk factors for several chronic diseases. Regular physical activity helps control obesity, high blood pressure and high cholesterol – a clean result of reducing heart risk reduction in almost half, according to the Center for Control and Prevention of Diseases or CDCs. By providing weight control, regular exercise also reduces your risk factors for developing diabetes 2. Moreover, building cardiorespiratory perseverance benefits mental health by providing the bumper against anxiety and depression. ”

There are so many cardio methods in the fitness ocean, but I like to divide them into 5 main categories:

-Steady-State

-Tempo work

-Cous/Resistance

-Hiit (high intensity interval)

-Active recovery or neat (thermogenesis of endless activities or what I refer to as “unintentionally exercise” such as gardening, vacuuming, walking dogs, cleaning, etc.)

According to NAMM, we need at least 150 minutes of cardiorespiratory exercises with a slight intensity, 75 minutes of intensive intensity or a combination of moderate and intensive intensity per week. Weekly recommendations for resistance training is 2 or more times a week with exercises for all major muscle groups (at least 1 set of 8-12 reps for each muscle group). Flexibility and neuromotor exercises (balance, agility, coordination) are also recommended at least twice a week.

Why should we alternate cardio intensity:

It is thus important not only to change the way of exercise, but also the intensity of workload.

The body is an intelligent machine and over time it gets used to the same requirements. For example, if you first go on a strenuous track, it is likely that your heart rate will be increased, your feet will be painful and you will burn a ton of calories. If you start growing the same trail, every day, after weeks at the end, you may find that it starts to feel easy. Your heart rate is not so increased, it does not feel demanding for you and you will burn less calories. You may also feel poisoning pain in the outer part of the knees from a slight tilt of the trail to one side.

When we alternate cardio intensity and regimes, it does some wonderful things:

-It’s heart The chance to recover and relax. If you do the same crazy hiit exercise every day, it doesn’t give the heart (which is muscles! Important…) a chance to rest. This is so important for the prevention of adrenal fatigue, symptoms of overtraining and burnout. High intensity trainings are fun and amazing here and there, but Too many exercises at 60% (and up) of your maximum can cause a turbulent blood flow, a precursor to accumulate arterial plaque. These are serious friends. Too much time and intensity can cause more damage than good. (Friends who love Orangetheory as much as I do are not recommended to go for more than twice a week.)

-You don’t work the same muscle groups, which can help prevent excessive injury. I think that if you like dance cardio exercises, it can be a great cardio exercise that challenges your brain and also promotes lateral movement, because we usually do not move from side to side.

-It you are constantly changing requirements It stimulates the body to work harder and avoid it kicking into cruise control. In other words, you get more bang for your money.

How cardio works when it comes to weightlifting/forces.

Cardio can reduce the body, making it a great tool for losing fat, but strength training changes the shape of the body. Both of these things are a great way to gain strength, performance, speed, perseverance and visible muscle gains. Power training and cardio burn calories that can lead to fat loss, but how you combine them can dramatically affect your results.

About a year I did not exercise clients, but I have always been quite strategic about how I propose individual fitness plans. Although I tune it depending on the unique needs, there is a general mental formula that I like to watch. I’m going to spill all beans with you to use them in your routine.

What type of cardio has after each type of training:

*Remember that while I am a certified weight loss specialist and personal coach, I am not your Personal coach – even if we be real, it would be so fun. Before making any changes to the fitness, please take it for information purposes and consult your doctor. These are some ways to do it, but not the only ways to do it. Do you do what is best for you, mmm k?

For cardio, start what you did yesterday and what you are planning tomorrow. Did he have an easy day yesterday? Push it today! Did you do hiit yesterday? Take a simpler climb of a hill or steady state. Are you planning an intense cardio class tomorrow? Perhaps skip the cardio completely and instead perform active recovery or neat. Here’s too: you don’t have to do cardio every day. Instead, focus on overall movement.

Routine exercises only for cardio:

-Steady-State

-Tempo work

-Rezing bands

-Iit and stable

-Ifsted followed by hiit or easy steady state

Training Power: Upper body

Cardio options:

-Easy stable state

-Tempo work

-If creation or battle rope intervals with your strength training (to fully tire the upper body and get in bonus basic work)

-Iit intervals after strength

-Mairlimbirimbirimbirimbirimbing or spinning wheel after strength

Training strength: Lower body

Cardio options:

-Meterow Body Hiit Exercise (to fully get tired of the lower body)

-Easy Hill rises (for working with foot muscles differently)

-Pin wheel or staircase

Training training: total body perimeter

Cardio options:

-Easey stable state <-To would be my choice number one if you had already made HIIT intervals in your strength training. A steady state after hiit can burn more fat, and after intervals it looks like a nice break

-Tempo work

-Tal points hiit exercise

-Pin wheel or staircase

-Alternate upper body and lower body hiit drills

Training strength: core

-Everyone goes.

If you make cardio after strength training, will it destroy your profits?

No if you paliate properly. In short, your body usually burns carbohydrates first, then fat and finally protein (from your muscles: catabolic condition). Before training, they have some proteins + some fast burning carbohydrates if you need energy and carbohydrates and protein afterwards. (<-Také I like to mix some fat to my after training for nutrient absorption.) Here is a great refreshment contribution before training.

Whew. That was a lot !!

So, tell me, friends: How much cardio do you do every week? Do you hold the same thing or are you constantly changing?

Yeah, and how I could forget! Nothing will make me go as a good list of songs. Find your here.

xoxo

Gina