Posts tagged cardio
Cardio, HIIT and LISS

The hottest topic in the fitness industry and common question asked by most people is:

Which type of cardio will enhance fat loss? LISS ( low intensity steady state cardio ) or HIIT ( high intensity interval training ) ?

First things first. There are two types of physical training: aerobic and anaerobic and here are the differences.

Aerobic vs. Anaerobic Training

Aerobic activity requires the presence of oxygen. Example of this type of activity can be: cardio machines, spinning, running, walking, aerobic classes, dancing, hiking, etc. It is the type of activity that primarily works type I muscle fibers (endurance muscles) or otherwise called slow twitch muscles.

These muscles are simply more efficient at generating oxygen for fuel and help muscle contractions for longer period of times, such as running a marathon. Cardio activities help to increase muscle endurance and generally helps the heart muscle to pump blood more efficiently. Aerobic activity is done at a pace you can sustain for an extended period.

Anaerobic activity is just the contrary of aerobic activity. Example of this type of activity can be: heavy weight lifting, intervals, sprints, jumping rope, explosive training, etc. Anaerobic training does not require the presence of oxygen. It works the type II muscle fibers (strength muscles) or otherwise called fast twitch muscles, which lead to greater size and strength of muscles.

These muscles can produce short bursts of power without the presence of oxygen because they use the energy available at the time to produce force. Therefore, they fatigue quickly. Sprinting until you have nothing left in the tank, or resistance training with heavy weights is anaerobic. This kind of activity cannot be extended for time periods like you can with aerobic exercise.

 

LISS – low intensity steady state cardio is aerobic, HIIT – high intensity interval training, is anaerobic.

There are benefits in favor of both type of activities when it comes to fat burning. HIIT tends to keep the body an increased metabolic rate even after the exercise and is time efficient. However, if you are a beginner when it comes to training, this may not be the best option for you. LISS may burn less fat than HIIT, however does the job and has other benefits when it comes to your cardiovascular system and a healthy strong heart.

It is always best to incorporate a mix of both and keep your activities as fun and as varied as possible. Always great to try new things and stay out of your comfort zone.

 

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The truth about weights

Weight training combined with cardiovascular exercise is the best foundation of health-based fitness.

Yes, a complete and balanced workout should combine both strength/weight training and cardio exercises.

Most people who are looking to lose weight, seem convinced that cardio is the only type of exercise they should perform. Women tend to stay away from weights because they “don’t want to get big” or “bulky”, or may I say “Hulky”?

The truth is that it takes a lot of effort, very strict eating habits and years of consistency to get very muscular. Especially for women, who have diminished chances to get there, simply because there is not enough testosterone in their body to make this happen.

Think of your muscle mass as your engine power. The more you have, the more calories/fuel you burn. For example, a Ferrari engine is powerful and burns plenty of fuel even when waiting at the traffic lights. That is how some people can afford to eat loads of food without storing it as adipose fat.

Therefore, if you are looking to get rid of extra weight, muscle mass is something you don’t want to lose. Excessive cardio may lead to muscle loss. It is best to keep it balanced.

As we grow older, we naturally lose muscle and this process can lead to low bone density which in turn may lead to osteoporosis and even injuries. Weight training improves both bone density and muscle mass, simply because of your body will adapt to support you performing this activity.

It is common for people with a low muscle mass to complain of joint problems, back problems and especially knees issues. That is because muscles keep the joints and tendons working properly. A weak knee for example, is in many cases the result of weak under exercised thigh muscles.

Sitting at the desk or in front of a screen most of the day, tend to weaken your back muscles and therefore you slouch. If you slouch your posture is not strong. This can lead to other physical imbalances. It can also affect your digestion and your breathing, because your chest muscles are tight and your diaphragm is compressed.

CONCLUSION

Weight training has many benefits.

Toned muscles,  assist you to maintain a postural strength over time. A good posture can tell a lot about a person’s confidence, health and lifestyle. 

Besides changing the way your body looks and improving your posture it will affect your mood and confidence in a positive way.

It's ideal that you include weight training in your routine. Ensure to perform the exercises in a safe and correct manner to avoid injuries. If you are not too confident get some expert help to get the basis right and then be free. It does not have to be heavy all at once, start easy and aim for progress.

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