Usually fitness trainers and MDs recommend you do easy to medium effort cardio exercise to prevent heart diseases or to lose fat. They would say something like this, do thirty to sixty minutes of constant rate aerobics three to five days a week. However, I would suggest that you throw that conventional thinking out the window before you become like those mindless robots you see on the treadmills at your health club… Instead, I think you should take in the recent scientific studies that show constant aerobic exercises is NOT the best exercise it is made out to be.
You would have to understand that the human body is designed to perform activities in quick bursts and followed by periods of rest to recover. That is more in line what our bodies have done for thousands of years instead of steady state aerobics. In fact, you can observe the animal kingdom. All animals are constantly moving and stopping. You won’t see any animals jogging for 30-60 minutes. It would be ridiculous to see… Also, most competitive sports (with the exclusion of certain types such as biking or endurance running) are also based on the moving and stopping concept. And I will tell you what, take a look at the physical build of marathoners and compare them to the sprinters. No contest huh? The sprinters are BUILT for speed! They are lean, muscular and powerful. And those marathoners? Quite frankly, I would be tempted to call 911 because they frail and weak. Now common sense will tell you that hey, I would much rather look like a sprinter rather than a marathoner…
And don’t forget the value of varying the speed of exercises is that we can get work done faster. You see, the greater the efforts we put in, the more calories and fat we burn. So varying the physical exertion actually gets the job done quicker which has a major benefit of creating LESS free radicals produced within our bodies. Less, wear and tear on our joints and more time for our bodies to repair the muscular damage caused by physical activity.
And there’s more… the constant state of aerobic exercises ONLY trains the heart at the constant rate while jogging or using the treadmill. Aerobics doesn’t help the heart very much in response to every day stresses. In short, rapidly starting and going will train your heart to handle the rapid increase in your blood pressure and heart rate. Jogging and the treadmills does nothing to prepare your heart for that circumstances…
One important part that makes cyclic training superior to the steady aerobic exercise is the resting or recovery period after accelerating your heart rate and blood pressure. This exertion provides stimulation to your body whereas the aerobic exercises are quite boring (as you probably know).
In short, the benefits of varying your training speed when compared to the steady pace of aerobics is this: much better heart health, less free radical damage, lower chances of joint wear & tear, and most importantly, increased metabolic rate even after you have finished your variable training an hour ago!
Many of the team sports that require competition plus weight training are all great variable exercises that strengthen your heart and increase your metabolic rate to burn away your fat loss. If you wanted to change your approach on the treadmill from boring, ineffective aerobics to exciting, heart pumping variable challenge… you could create and try a program like this:
Warm up your muscles at a quick pace while walking
Part 1 — run fast for a minute
Part 2 — go back to a quick walk for one and half minutes
Part 3 — run a little faster pace than part 1 for one minute
Part 4 — back to walking for one and half minutes
Keep on repeating the four parts until you are done at twenty minutes!
Listen to your body afterwards. Does it feel much better than when you did those boring constant steady state speeds on the treadmill? I’m betting yes! Just try it out.
Discover how you will: Never be confused about effective fat loss again. Get rid of orange peel thighs. Wave goodbye to those cottage cheese arms. . Once and for all, fit back into your old “thin” clothes… AND spend more time with the family because you are not wasting it on useless and boring cardio exercises!
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