Cardio is something that people tend to either love or hate. Very few do not have an opinion on this particular type of exercise. However, whatever your opinion may be, the fact is that cardio is the perfect type of exercise to shed body fat at a very fast rate. Nevertheless, it is very important that you know what type of cardio you should do and how often you should do it. Indeed, if you do too much cardio, you will start to lose muscle tissue as you simply do not have enough fat tissue to sustain yourself anymore. On the other hand, if you do too little, you won’t be able to get truly lean. Naturally, you have to ensure that you also consume a healthy and nutritious diet in order to get your exercise routine right. Let’s take a look, therefore, at the best types of cardio exercises for women.
Interval training is hot topic right now and there are various programs that you can look up online to do yourself, or you can go to the gym where there are likely to be organized interval training classes, such as OMNIA. One of the benefits of interval training is that if you do it right, you will also help your muscles to tone up.
Interval training consists of alternating short bursts of very high intensity cardio with longer periods of moderately paced work, and you can try it with virtually any form of exercise.
Another benefit of interval training is that it continues to affect your body positively for around 48 hours. Hence, it is the perfect type of exercise to do two or three times a week and see really significant results. It is best to start with classes, however, so that you know you are pushing yourself to the right limits. Additionally, doing interval training in a group is a great way to stay motivated.
Elliptical trainers are the perfect cardio workout machine. Unfortunately, there are a few downsides to them as well, not in the least that you may not be motivated enough to keep going for long enough and to set the resistance high enough. Additionally, many people who use them often get bored with them as well. Nonetheless, if you do know how to use the machine properly, it is a fantastic tool to shed weight very quickly.
Do intervals. It will force you to reach a higher intensity of training for a sustained period of time. Try 90-second blasts every few minutes, with recoveries twice as long. Reduce recovery time as your fitness level increases.
It should be pointed out that it is hugely important that you find the right resistance on the elliptical trainer. What happens in most cases is that people have the resistance set too low. This means that you are actually using the momentum of the movement itself to keep you going, rather than truly engaging your leg muscles.
Low Intensity Steady State Cardio
LISSC (low intensity steady state cardio) is at the other side of the spectrum from interval training. Basically, it means you engage in a type of cardio at a single pace for at least one hour. Few people enjoy doing this type of cardio because it is all too easy to get bored with it. But if your goal is to lose fat and built some muscle at the same time, then this is a fantastic form of exercise.
During any type of exercise, the level of intensity is very important. It is well known that the lower the intensity of any exercise, the greater the percentage of energy derived from fat oxidation. (1) As the intensity of exercise rises more of the calories being burned come from muscle glycogen and muscle tissue. This is why advocates of LISS usually prefer to walk on a treadmill or stair stepper for long periods of time. They feel that by doing this they are burning more fat and less muscle.
What is very important is that you make sure that you actually have fat to burn with this type of exercise. If you don’t, then continuing with this form of exercise will start to eat away at your muscle tissue, as you will find yourself in a catabolic state. This is why LISSC is generally recommended for those who are just starting on their weight loss journey, and those who have achieved much of that and are starting to tone should reduce their LISSC activities to no more than once a week.
Tabata Cardio Training
Tabata is a type of high intensity interval training, which is designed for those who already have a reasonable level of fitness. Tabata reaches the highest levels of fitness, which means you build endurance and helps you to build calories.
Each Tabata set involves alternating two high intensity or anaerobic exercises for 20 seconds, followed by 10 seconds of rest for a total of 4 minutes.
Tabata is not something you should get involved in if you do not already have a reasonable level of fitness. You can, however, build up gradually to a full workout. One full Tabata workout is 35 minutes, and you could start with sets of 10 minutes while you build your strength and endurance up.
These are some of the best cardio workouts for women who want to build fat and have stronger fitness levels at the same time. It is very important that you find a good balance, however, between fat loss and toning. Once you have burnt as much fat as you want to, you need to start reducing the amount of cardio that you do. If you don’t, then your muscle building efforts will be in vain because you will start to eat into your muscle tissues. It is very important, therefore, to work together with a trainer or other expert that is able to set a fitness program for you that is reviewed regularly in order to ensure you can meet your overall fitness goals.
Don’t forget to share this article with all the women in your life so that they can also benefit from this information.
Together we can make this world a happier, healthier world!