Aerobic Exercise - The ONLY 2 Times You Should Do It
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.
Though I should admit aerobic exercise has its place. It can be a beneficial tool in getting rid of stubborn body fat in the areas males get it most (the abs) and females (butt, hips and thighs) But only if you do it on one of these two occasions (and I’ll explain why as well!):
Time Number 1 You Must Do Aerobics: After Interval Exercise
To begin with, 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.
Extreme intensity interval training. Burns glycogen and sends out 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. Do your 12 minutes or less of interval training
2. Hang about 5 minutes
3. Execute 20 (max 30) minutes of steady state cardio (aerobics)
When you execute 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 assured to be burning fat as energy when you do your aerobics! Neat huh?
Time Number 2 You Must Do Aerobics: Once you’re done lifting weights
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 suggest 20-30 mins of low-medium depth steady state cardio after weight lifting.
Why You Should Know This
CNS overload: If you’re lifting intensly, focusing on strength, doing low reps with heavy weights 3x per week, you’re working your central nervous system to increase your strength (primarily). Interval training on your “off” days may be overload for some people, steady state aerobics after weights is a good option 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.
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