What kind of cardio to do after strength training

Hey hey hey! How’s your day going ?? There was a wild week here, but everything is fine.

For today’s post I wanted to talk about Cardio dilemmas and what kind of cardio to do after weight training. I feel like there is a lot of confusion about it, and one of the things that interferes with people to do solo Cardio is the fact that they do not know what to do. It’s so easier to do this if you have a plan in place.

What types of training for Cardio forces works after strength training

Why do we need cardio? How much cardio should we enter every week ??

Cardio (also known as cardiovascular exercise) is not only an efficient method of fat burning, endurance construction and increase speed, but it is obviously important for heart health and help build muscle mass. Cardio consists of everything that our course holds elevated on the lasting time. From this website: “CardiorSpirating endurance through regular physical activities allows for your heart and thus improving your physical activity for several chronic diseases, high blood pressure and high cholesterol – net reduction of your heart disease almost half, according to centers for control centers Prevention of a disease or CDC. By enabling weight control, regular exercise also reduces your risk factors for type 2 and certain cancers. In addition, construction cardiography uses mental health by providing a buffer against anxiety and depression. “

There are so many cardio methods in the Fitness Ocean, but I like to break them in 5 major categories:

-Steady-State

-Tempo work

-Ssweep / work of resistance

-Hiit (high-intensity interval)

-Active recovery or neat (thermogenesis not exercise) or what I call as “unintentional exercise”, like gardening, suction, walking dogs, cleaning, etc.)

According to NAMA, we need at least 150 minutes of moderate intensity cardiorshiratic exercise, 75 minutes of strong intensity or combination of moderate and energetic intensity work. Weekly resistance training recommendation is 2 or more times a week with exercises for all major muscle groups (minimum 1 set of 8-12 reps for each muscular group). It is also recommended for flexibility and neuromotor exercises (balance, agility, coordination) also at least twice a week.

Why we should alternate cardio intensity:

It is so important that not only differs the way of exercising, but the intensity of the workload.

The body is a smart machine and get used to the same needs over time. For example, if you go for the first time the hard path, the chances are that your heart beats will rise, your legs will be pain and you will burn a ton of calories. If you start sending the same trail, every day, in the end, you may find that it starts to feel easy. Your heart rate is not elevated, it doesn’t feel challenging to you and burn less calories. Also, you may begin to feel pain in the external part of the knee with a mild tilt of a trace to one side.

When we name intensities and cardio modes, it’s a few great things:

– It gives the heart a chance to recover and rest. If you do the same crazy hiit drills every day, it doesn’t give the heart (which muscle! Important …) a vacation chance. This is so important for preventing bytes on the adrabby, excessive symptoms and combustion. High-intensity exercises are fun and super here and there, but Too much exercise at 60% (and above) your poppy can cause a blood flow blood, a precursor to accumulate arterial plaque. This is a serious friend. Too much time and intensity can cause more damage than good. (Friends who like orangeteors as much as I do, I don’t recommend that you go more than twice a week.)

– You will not constantly work the same muscular groups, which can help prevent damage to over use. I think if you like dance cardio exercise, this can be a great cardio training to challenge your brain and also encourages side-moving because we usually do not move from side to side.

– Tum, you are constantly changing the requirements, Encouraging the body to work harder and avoid punching into cruise control. In other words, you will get more bursts for your dollar.

How Cardio works regarding the exercises for lift / strength of weights.

Cardio can reduce the body that makes a great fat loss tool, but strength training will change the form of the body. Performing both these things is a great way to get strength, performance, speed, endurance and visible muscle gains. Both and strength training and calories, cardio burns, which can lead to fat loss, but as you combine them can dramatically affect your results.

I didn’t train clients for about a year, but I’ve always been pretty strategic about how I design individual fitness plans. As I postpone it depending on the unique needs, there is a general mental formula I like to follow. I’m about to spill with you all beans to be able to use it in your routine.

What kind of cardio to do after each type of exercise:

* Please remember that I am a certified weight loss specialist and personal trainer I am not yours Personal coach – Although it is real, it would be so fun. Please take this for informational purposes and consult the doctor before any fitness changes. These are some ways for that, but not the only ways for that. Do what is best for you, mmm x?

For Cardio, based on what you did yesterday and what are you planning to do tomorrow. Yesterday he had an easy day? She pushed her up today! Did you do Hyt yesterday? Take a lighter hill in a rise or stable state. Do you plan tomorrow to plan an intense Cardio class tomorrow? You may jump over Cardio fully and do an active recovery or tidy instead. Here’s a thing, too: You don’t have to work cardio every day. Focus on the entire movement.

CARDIO-ONLY Workout routine:

-Steady-State

-Tempo work

-Resistance bands

-Hiit and stable

-Real training that accompanies the hiyte or easy stable state

Strength exercise: the upper body of the body

Cardio Options:

-Season steady state

-Tempo work

-Retwork or fights in rope intervals with workouts with power (to completely tire upper body and enter the bonus core)

-Hiit intervals after strength

-Noctals or swivel bicycle after strength

Strength exercise: Lower body

Cardio Options:

-Intivity of the body HIIT drills (to fully tire the lower body of the body)

-It get the hill climb (to do the leg muscles differently)

-Spin bicycle or stairs

Strength exercise: Total body circle

Cardio Options:

-Aiassti stable state <- that would be my number one choice if you have already done the hiot driving in strength training. A stable state after Hiju can fall more fat, And feels like a nice break after the interval

-Tempo work

-Total body HIIT BROHT

-Spin bicycle or stairs

-Alternate upper and lower body of HIIT drills

Strength exercise: Core

– Everything is going.

If you do cardio after strength training, will you destroy your winnings?

Not if the fuel is burned. In short, your body will first burn carbohydrates first, and then fat and finally protein (from your muscles: catabolic state). Have a little protein before exercising + some coal if you need energy, and carbohydrates and proteins after. (<- I also like to get a little fat in my post-training for nutrient absorption.) Here is a great fasting on snacks before and after training.

Whew. That was a lot !!

So tell me, friends: How much cardio do you work every week? Do you keep the same thing or constantly changing it?

Oh, and how I could forget! Nothing is going as a good exercise list. Find your here.

xoxo

Gina