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Exercise Questions - Should I Do Cardio Slow or
Fast For Best Results?
Exercise Question:
I just got back to the gym and use the elliptical trainer (love
it) about 1 hour per day and losing about 1 pound of fat per week.
I find that going slower with higher resistance burns up to 250
more calories per hour than going faster with less resistance, (heart
rate is the same for both). It seems logical that the higher calorie
burn method would yield faster weight loss results. Which of these
methods (slow & heavy vs. fast & light) is truly better
for overall weight loss and heart health?
Exercise Answer:
That is a great cardio question. The simple fact is that the
more calories you burn per session, the more body weight you will
lose. So, by going slower with higher resistance, this will be the
ideal way to drop weight since your burning 250 more calories per
hour. In terms of the benefits to the heart, both types of training
should offer similar advantages since the heart rate level is the
same. It might also be great to incorporate both styles of training
into your cardio routine and even think about adding high intensity
interval training (HIIT) to your regime also.
High Intensity Interval Training supercharges your metabolism
and burns major amounts of calories. With a H.I.I.T routine, you
will basically work in intervals of intensity through your workout.
For example, if you're on the stationary bike, you will warm up
for 2 minutes at about a 50% exertion rate. Then, for the next full
minute you will go all out as fast as you can at about a 90%-95%
exertion rate. Then, cool down for 30 seconds at about 50%-60% and
do it all over again. Do this for the next 16 minutes and then finally
cool down for the last 2 minutes at 50% exertion. Trust me, you
will be absolutely burnt out at the end and will be screaming to
get off the bike. This is a good thing :)
Below are the top three cardio exercises which will provide
amazing results!
- Jumping Rope
This is one of the simplest, yet most effective exercises one
can do. In just 15 to 20 minutes, jumping rope will give you an
unparalleled total body workout. Jumping rope is ideal for cardiovascular
endurance and enhances performance in virtually any sport - tennis,
basketball, football, skiing, volleyball and more. This simple
exercise is also great for eye-hand coordination, lateral movement,
foot and hand speed and agility.
- Sprinting
Sprinting not only burns HUGE amounts of calories while sprinting,
it also keeps your metabolism flying for days after. Sprinting
combined with running / jogging can bring amazing results.
- Spinning
These high-intensity workouts to music simulate a challenging
bike ride, complete with hills, valleys and varying speeds, all
dictated by the group instructor.
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