Introducing A Revolutionary New ApproachTo Cardio Workouts - And How YOU Can Take     Advantage Of It Before Anyone Else! ...
highly variable cyclic training teaches the heart to respond to and recover from a variety ofdemands making it less likely...
1. Start Exercising first thing in the morning.As soon as you wake up in the morning workout for at least 30min to an hour...
Eating breakfast in the morning is what gets your metabolism started. Don’t skip breakfast andwait until mid-morning or af...
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A revolutionary new approach to cardio workouts

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A Revolutionary New Approach To Cardio Workouts

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A revolutionary new approach to cardio workouts

  1. 1. Introducing A Revolutionary New ApproachTo Cardio Workouts - And How YOU Can Take Advantage Of It Before Anyone Else! It is common to hear fitness professionals and medical doctors prescribe low to moderateintensity aerobic training (cardio) to people who are trying to prevent heart disease or loseweight. Most often, the recommendations constitute something along the lines of "perform 30-60minutes of steady pace cardio 3-5 times per week maintaining your heart rate at a moderatelevel". Before you just give in to this popular belief and become the "hamster on the wheel"doing endless hours of boring cardio, Id like you to consider some recent scientific research thatindicates that steady pace endurance cardio work may not be all its cracked up to be.First, realize that our bodies are designed to perform physical activity in bursts of exertionfollowed by recovery, or stop-and-go movement instead of steady state movement. Recentresearch is suggesting that physical variability is one of the most important aspects to consider inyour training. This tendency can be seen throughout nature as all animals demonstrate stop-and-go motion instead of steady state motion. In fact, humans are the only creatures in nature thatattempt to do "endurance" type physical activities. Most competitive sports (with the exceptionof endurance running or cycling) are also based on stop-and-go movement or short bursts ofexertion followed by recovery. To examine an example of the different effects of endurance orsteady state training versus stop-and-go training, consider the physiques of marathoners versussprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking,while the typical dedicated marathoner is more often emaciated and sickly looking. Now whichwould you rather resemble?Another factor to keep in mind regarding the benefits of physical variability is the internal effectof various forms of exercise on our body. Scientists have known that excessive steady stateendurance exercise (different for everyone, but sometimes defined as greater than 60 minutes persession most days of the week) increases free radical production in the body, can degeneratejoints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatoryresponse in the body that can potentially lead to chronic diseases. On the other hand, highlyvariable cyclic training has been linked to increased anti-oxidant production in the body and ananti-inflammatory response, a more efficient nitric oxide response (which can encourage ahealthy cardiovascular system), and an increased metabolic rate response (which can assist withweight loss). Furthermore, steady state endurance training only trains the heart at one specificheart rate range and doesnt train it to respond to various every day stressors. On the other hand,
  2. 2. highly variable cyclic training teaches the heart to respond to and recover from a variety ofdemands making it less likely to fail when you need it. Think about it this way -- Exercise thattrains your heart to rapidly increase and rapidly decrease will make your heart more capable ofhandling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly.Steady state jogging and other endurance training does not train your heart to be able to handlerapid changes in heart rate or blood pressure.The important aspect of variable cyclic training that makes it superior over steady state cardio isthe recovery period in between bursts of exertion. That recovery period is crucially important forthe body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclictraining is that it is much more interesting and has lower drop-out rates than long boring steadystate cardio programs.To summarize, some of the potential benefits of variable cyclic training compared to steady stateendurance training are as follows: improved cardiovascular health, increased anti-oxidantprotection, improved immune function, reduced risk for joint wear and tear, reduced musclewasting, increased residual metabolic rate following exercise, and an increased capacity for theheart to handle lifes every day stressors. There are many ways you can reap the benefits of stop-and-go or variable intensity physical training. One of the absolute most effective forms ofvariable intensity training to really reduce body fat and bring out serious muscular definition isperforming wind sprints. Most competitive sports such as football, basketball, racquetball, tennis,hockey, etc. are naturally comprised of highly variable stop-and-go motion. In addition, weighttraining naturally incorporates short bursts of exertion followed by recovery periods. Highintensity interval training (varying between high and low intensity intervals on any piece ofcardio equipment) is yet another training method that utilizes exertion and recovery periods. Forexample, an interval training session on the treadmill could look something like this:Warm-up for 3-4 minutes at a fast walk or light jog;Interval 1 - run at 8.0 mi/hr for 1 minute;Interval 2 - walk at 4.0 mi/hr for 1.5 minutes;Interval 3 - run at 10.0 mi/hr for 1 minute;Interval 4 - walk at 4.0 mi/hr for 1.5 minutes;Repeat those 4 intervals 4 times for a very intense 20-minute workout.The take-away message from this is to try to train your body at highly variable intensity rates forthe majority of your workouts to get the most beneficial response in terms of heart health, fatloss, and muscle maintenance.But How Do I Burn The Most Fat?
  3. 3. 1. Start Exercising first thing in the morning.As soon as you wake up in the morning workout for at least 30min to an hour. Studies show thatworking out in the morning has been shown to burn up to 3x as more fat as opposed to workingout at any other time during the day. Here’s Why:During the day your body’s main source of energy is the carbohydrates that you get from eatingyour meals. As you sleep at night for 6+ hours your body uses up all those carbohydrates asenergy for various bodily functions that go on even while you sleep. When you wake up in themorning your body doesn’t have any carbohydrates as energy to use and it will look to burn bodyfat instead for energy.For you to take advantage of this morning fat burning opportunity you have to exercise first thingin the morning. Don’t eat breakfast because if you do you’ll just give your body somecarbohydrates as a source of energy instead of the body fat that you want to burn for energy.Another great thing about working out first thing in the morning is that your metabolism getsrevved up after your morning workout. Morning workouts keep your metabolism elevatedthroughout the day. An elevated metabolism throughout the day only means that you’ll burnmore calories and lose more weight. If you workout at night you may still burn fat while youworkout but as soon as you go to sleep your metabolism will slow down and you’ll miss out onall the extra fat that you can burn during the day if you had exercised in the morning. When yousleep your metabolic rate is always at its slowest.Other reasons why its good to exercise first thing in the morning is that you get the workout outof the way, and working out in the morning will also reduce your level of stress throughout theday.Advanced Tip: Want to burn even more fat? Add another workout to your daily routine 4-6 hoursafter your morning workout. Keep your already high metabolism higher by adding a 2ndworkout during the day. If youre seriously thinking about adding a 2nd workout to your dailyroutine then try to do your cardio workouts in the morning. Mostly fat calories are burned doingcardio at a moderate intensities. Make your 2nd workout of the day a workout with weights.Mostly carbohydrate is burned doing weight-training workouts. The muscle that you build fromweight training will also help you burn fat. 1lb of Muscle burns 50 calories a day or 1lb of fatevery 70 days. Not only will you be burning more calories, you’ll look better – whatever yourweight is.2. Eat BreakfastAnother way to keep your metabolism revved up all day long is to eat breakfast. After youworkout in the morning as discussed earlier, just have breakfast and you’ll give your body theperfect 1-2 combination to jump start your metabolism.
  4. 4. Eating breakfast in the morning is what gets your metabolism started. Don’t skip breakfast andwait until mid-morning or afternoon to eat, your metabolism will run slower causing you notburn any extra fat.Think about this way-Your metabolism is a fireplace that’ll burn fat all day long for you if youoperate it correctly. When you eat breakfast you are basically throwing a log onto that fireplaceto get it started burning fat.Eating breakfast will help stop those cravings you may have later on in the day and along withworking out in the morning, eating breakfast will also keep you energized throughout the dayand lower stress levels.Advanced Tip: Instead of eating only 2 more meals during the day like lunch & dinner, try to eat4-5 more small mini-meals spaced 2-3 hours apart during the day. Remember the fireplace? Byeating these mini-meals youll be throwing just the right amount of "wood" on the fireplace tokeep your metabolism burning calories throughout the day. Dont shut down your metabolism byeating big lunches or dinners, keep that metabolism of yours burning fat all day long.Morning Checklist Workout for at least 30min after waking up in the morning Eat a healthy breakfast Burn fat & lose more weight during the dayUse these tips to reveal that six-pack, fit into that dress for an upcoming event like a wedding orreunion, or to impress that special someone. Whatever your fitness goal is these 2 tips above willsurely help you reach them.HOWEVER, if you’re looking for the baddest and best Cardio System out there, you need tocheck out Visual Impact Cardio.

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