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13/08/2020 10:45
Short answer:
Put cardio in wherever you like it, do whatever makes you happy!
The heart is an important muscle and needs to be exercised too…
#justdoit
Long answer:
You goals will dictate the answer. If cardiovascular health/fitness is your priority then it will go before your weights session.
If strength training is your priority. Then it would generally go after. It can fatigue you too much before a weights session.
For most of the population, if not all, it doesn’t really matter when you do cardio. “Just do it”.
Personally I choose to do cardio outside – not in the gym. Cardio machines bore me to death and have destroyed enough of my soul from overuse and abuse in the bodybuilding period of life.
For mental wellbeing I now prefer walking my dog, getting to the beach on the weekend. Instead of being a slave to a treadmill or elliptical.
However. It’s got to be done. For time and convenience purposes it is sometimes nice to jump on a piece of equipment at the end of a workout/training session. Most of the time I will do 5-15 mins on a variety of the things listed below and create a little circuit out of them.
Here are some ways to spice it up!!
HOW LONG SHOULD CARDIO BE?
Cardio can be as long as you like, it again depends on what your goal is. You could do 1 hour of slow walking on the treadmill or do a 20minute HIIT circuit and probably burn the same amount of calories so there are ways to fit it into any schedule.
WHAT HEART RATE SHOULD I GET TOO?
Usually you should be able to maintain conversation or a whistle at lower intensity cardio between 110-130bpm.
Remember there are two types of cardio. AEROBIC AND ANAEROBIC.
One is the low and slow stuff. Heart rate stays a bit lower.
The other is a shorter shaper and a lot more intense… Heart rate is a lot higher but the workouts are generally a lot shorter…
You will benefit from both types at least once a week for each!
HOW MANY CALORIES WILL I BURN?
Depending on the length of your session and it’s intensity. You will likely burn between 200-800 calories.
HOW OFTEN SHOULD I DO CARDIO?
As much as you like. A minimum of a 2-3 times a week for a structured session. This doesn’t include incidental exercise… Walking at work on your job site etc…These sessions need to leave you sweating or out of breath.
SHOULD I DO FASTED CARDIO?
Cardio on waking can help deplete muscle glycogen and help the calorie deficit for the day.
It’s also nice to get it over and done with for the day. And sets you up for better choices throughout the day.
If your cardio intensity needs to be high then fasted cardio is not the way to go. You want to have enough fuel in your body for something that demands a lot of energy such as sprints or kickboxing.
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