7 Cardiovascular Training Mistakes
7 Cardiovascular Training Mistakes – If you did cardiovascular training to burn fat, you may have heard various theories concerning the techniques best fat burning, such as doing cardio at low power rather than intensity high or do cardio on an empty stomach.
Various fitness experts have different beliefs, and all the conflicting information that can lead to mistakes. So I will try to offer some solutions to these common mistakes and speculation about cardiovascular and fat burning.
While none of these theories is set in stone, you will come away with a clearer understanding of how different training affects fat burning cardio.
1. Think long cardio workouts at low power is the best
Since your heart rate is not high enough, your body does not really get a workout from it.
Solution: Slow workouts faster / (interval training), where you sprint for a minute and then walk the two is best for burning fat. Simply put, a higher heart rate to burn more calories. For example, you burn 100 calories in 20 minutes of low-intensity work compared to 160 calories in 10 minutes with high intensity, and you also burn more total fat in less time in a workout intensity height.
Like weight training anaerobic (strength training you are burning fuel without oxygen), combine high intensity sprinting (anaerobic) for 1 minute to walk (training intensity aerobic where you’re burning fuel with oxygen) for 2 minutes also increases your metabolism for longer workouts, so you still burn fat and calories hours after you’ve left the gym.
2. Do not go to the correct weight / height you into the machine
The machine will not be corrected with your information, and will not provide individual results.
Solution: Your actual weight should be the first thing in the morning, before you consume any food or drink punch scale. Enter your weight – and your height if possible – on your PC and you’ll be set. If the computer says you burned 150 calories total, but weighs 250 pounds and your machine is calibrated to 180 pounds, this figure may not be accurate.
Exercise too short or too many calories before by can be useless …
Related article:Â Weight Training Without Weights
3. Thinking a quick cardio workout to burn fat cells
If your goal is to burn fat, remember that you only start burning fat cells after about 20 minutes of a workout cardio.
Solution: After warming up at low intensity on the treadmill, stationary bike, stairmaster, or step 2 minutes, speed moderate intensity for 10 minutes, then 2 minutes at a lower intensity , then 5 minutes at high intensity, then play with 5 minutes of moderate intensity, and 2 minutes of low intensity as a cool down. General cardio workout time: 26 minutes.
4. There is an energy bar / drink before cardio workout
By doing so, you just end up burning calories you just have before hitting the fat cells of your current, which is counterproductive if you’re trying to lose weight. Remember the energy bars and drinks are designed for endurance athletes in mind, so it may have hidden sugars and fats that give them a high calorie content.
Solution: Instead, there is low calories eaten about an hour before exercise (allowing enough time for digestion), such as an apple and half a cup of low-fat yogurt or cheese. You will not sacrifice energy for workouts, and the minimum calories from snacks preworkout will be burned quickly in a 20 to 30 minute, high intensity cardio session moderate-.
5. Doing cardio training on an empty stomach
People have the misconception that by doing so, you will automatically start burning fat tissue.
Solution: Cited in the book Men’s Health Peak Conditioning Guides (Rodale Press, 1997), Ellen Coleman, RD, nutrition consultant with The Sport Clinic in Riverside, has this to say about fasting before a workout: “You do not have to starve yourself, but it’s wise to avoid eating 45 minutes to an hour before exercise carbohydrate even take at least an hour to digest fats take even longer: 24 hours when your body redirects the energy to digest, it robbed muscle power and make your workout less effective”.
The bottom line? Do not starve yourself before you exercise, and equally important, to make sure that you are properly hydrated. Training on an empty stomach, or minimum fluid like a car trying to get from point A to point B with air. You will not get very far in your training without any “fuel in your tank” after fasting for 5 hours or more; especially if you want to burn fat with 20 minutes of high intensity exercise.
Do not make the same mistakes experts and beginners as well as made …
6. Increase your body temperature
The mistaken belief is that you increase your metabolism, sweat more and burn more calories. For years, wrestlers running around in sweatsuits in conditions too hot to lose weight before the game to “make weight” (suitable for their weight class). Well, the British pound lost mainly water weight and dehydration they themselves – the wrong way to lose weight and totally dangerous.
Solution: Method training and effective safest involves wearing loose-fitting clothes (shorts, T-shirts and sneakers) in a comfortable temperature (ideally 68 to 72F) and do cardio intensity high for at least 20 minutes. You will sweat and burn calories efficiently and fat, and your metabolism will increase, as mentioned above, allows you to continue to burn fat and calories well after exercise.
7. Thinking cardio training compensation for bad habits
Eating junk food, binge eating and not getting enough sleep is just a few of the bad habits of omission when performing cardiovascular training.
Solution: balanced nutrition, adequate sleep, regular exercise – including aerobic and anaerobic components – is fundamental to maintain weight and prevent body fat accumulation.
Here are some other important points:
As mentioned above, if you are trying to lose fat, you need to do more cardio if you’re trying to gain weight. To reduce fat, cardio 3-5 weekly sessions from 20 to 40 minutes each is a lot.
If you want to gain weight, talk to a particular sport, you will find that goal can easily be achieved if you do not do much cardio, but stick to weight training 2 or 3 times each week. You will maintain the health benefits without much impact on your weight gain if you do cardio light (low-intensity activity such as walking or light jogging) twice a week for 20 minutes.
Remember that the quality of calories (from abundant protein, complex carbohydrates and healthy fats) and calories burned, as well as the amount and type of exercise or physical activity (anaerobic versus aerobic) are affecting your physique. And researchers have found that lack of sleep actually increases fat storage because it minimizes burn fat.
So if you do not always get 7 or 8 hours of sleep a night, you’ll have a harder time burning fat. In addition, regular sleeping enhance your recovery between workouts and, along with balance diet, providing energy to train.
Avoiding mistakes, mate
All in all, a shorter, high intensity cardio workout, proper nutrition, adequate moisture, and getting enough sleep are all elements of an optimal cardio workout. Now get out and get in shape.
If you are trying to lose fat, you need to do more cardio if you’re trying to gain weight. To reduce fat, cardio 20-40 minutes 3-5 times a week is enough. Start with caution if you just started training (eg 3 times per week at 20 minutes per session).
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