Cardio workouts are essential to weight loss
Everyone seems to be looking for that special workout regiment or supplement to help them lose that stomach or drop that 30 pounds they put on over the holidays. The truth is, you need to do cardio!
There are a few ways to do this. The first option is the most common…RUN!
If you are committed to the treadmill, you have to know how to utilize it so you can maximize your efforts during your workout. If you’re not a runner, don’t pretend to be a runner. But if you’re a walker, don’t jump on the treadmill and walk on 3.0 mph on a flat surface with no incline. Accept that you’re not a runner, but realize that you can still burn nearly as many calories in the same amount of time by raising the incline on your treadmill. A 250 lb male can burn 850 calories in one hour on a treadmill by walking at that same 3.0 mph speed but hiking the incline up to 11. Even if you do a half hour, you’re burning much more than you would if you were walking on that flat boring surface. Mix it up every once in a while too. There are vendors out there, such as Precor that makes treadmills that actually decline, so take a brisk walk down hill once a week and watch those calories tally up and the fat fall off!
Another cardio workout can be done in the strength training area by doing the same resistance exercises you do everyday. All you have to do is lower the weight, and speed up the reps. Keep in mind, you have to maintain proper form, but speeding these exercises up causes your fast twitch muscles to work hard, not to mention keeping your heart rate elevated during your exercise. Using this method, remember to only rest for 60 seconds in between sets for maximum results.
Most of our male clients prefer the last method of cardio because it involves weight training as well. But most of the female members have taken to this method also, because they are toning and shaping using weights, and they don’t feel intimidated by the free weight area because of the method of exercise they are doing.
If you’re looking to shed that fat off, make sure you’re doing some type of exercise atleast three days a week that keeps your heart rate at your recommended working level or higher for atleast a half hour. Before you know it, those pounds will be a thing of the past.
January 13, 2009 at 3:34 pm
While I do agree with you that cardio is an important tool in weight loss I think its importance is over emphasized at times for the purpose of weightloss. I believe that a good weight training program with proper nutrition will drop the weight much faster. Sure someone can burn 850 calories running on a treadmill but what happens after that? Not much.
More muscle also equals more calories burned in a day even while resting. My last cut I got down to 6% bodyfat with no cardio (bad knee) with only weight training and diet.
I think most peoples problem is not how to burn those 850 calories but what 850 calories are they eating.
Good luck your goals!
January 13, 2009 at 3:56 pm
I totally agree. We have clients at our gym that we incorporate strength training in their routines, but they insist on doing cardio, but don’t like running, so I passed these ideas on to them as an alternative. I burn all my fat during season by a steady diet and strength training, but cardio is over emphasized like you said and people think they need that to get results. Being in management as opposed to just training, I see this everyday at my gym and have to keep more cardio pieces in the fitness center than I would like to, but that’s what people want. Gotta go with what pays the bills in the long run.
I couldn’t agree more with your statements though! I feel with the strength training we are offering our clients we are making progress to show them they can burn fat and calories with strength training, and a healthy diet.