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cardio training
DESCRIPTION
A HIIT workout completed in the right kind of way can keep you torching calories long after you've completed your workout. It’s the real secret to melting maximum fat. The more time that you spend at high intensity, the greater the effect.
Science proves that high intensity interval training burns more fat in less time than a steady-state approach. When done strategically, HIIT can also trigger after-burn, in which your body uses calories at an increased rate for up to 24 hours post-workout.
THE SWEET SCIENCE OF
AFTER-BURN
Not only do you burn more calories during Interval Training workouts, but the effect of all that intense exertion kicks your body’s repair cycle into hyper-drive. That means you can burn more fat and calories in the 24 hours after a HIIT workout. This phase of training is called EPOC: Excess Post-exercise Oxygen Consumption.
DESCRIPTION
The main issue to be aware of with MISS is that your body adapts specifically to the types of training that you perform. The problem this poses is that resistance training and MISS place opposite and competing demands on your body.
Resistance training conditions your muscles to lift heavy weights explosively and for short duration whereas MISS conditions your muscles to work at lower intensity for longer duration.
The opposing and competing demands placed on the body by completing both MISS and resistance training should not be an issue if you limit the amount of MISS performed, but we can avoid it altogether by using HIIT workouts instead.
The high-intensity nature of HIIT and time spent working versus resting is very similar to that of a resistance training workout, which results in a complimentary adaptation as opposed to a competing one.
DESCRIPTION
As the name suggests, low-intensity cardio - also known as low-intensity steady-state cardio (LISS) - is a form of aerobic cardio performed at a low to moderate intensity. For most people, this intensity will have them working about 50%-60% of their max heart rate (220-age).
On a rate of perceived exertion scale (RPE), you're looking at about a 5-6 out of 10, making it easier to sustain for longer periods of time leading to a cumulative calorie deficit over time. Although there aren't specific regulations about how long or short your workout needs to be, most steady state cardio workouts are between 30-60 minutes long.
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