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Posted on April 2, 2008 by Brett MacPherson | Posted under Weight Loss
Is Cardiovascular really the best type of activity for fat loss?
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The first thing we need to understand is we are designed to work for short periods followed by rest, or with a stop and go movement rather than the constant repetition you get with aerobic activity. New studies are showing that varying the physical patterns when activity is a very important thing to consider. We can see this in nature as all animals use variable movement, they don't use the same movement for an hour straight. We are the only ones that attempt these endurance activities. Most sports (with the exception of endurance running or cycling) all use changeable movement patterns with short bursts of activity. To look at an example of the different effects of endurance versus short burst activity, consider the bodies of marathoners versus sprinters. Most sprinters have a body that is very lean, muscular, and strong looking, while the average marathoner is more often bony and sickly looking. Which would you rather look like? Another thing to know about the benefits of variability of movement is the internal effect that various types of activity gives us. Scientists have known that too much steady state endurance activity (1 hour plus of activity most days of the week is too much for most people but we are all different) increases free radical production in the body, can breakdown joints, decrease immune function, cause muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases. Variable activity on the other hand has been linked to an increase in anti-oxidant production in the body and an anti-inflammatory effect, a better nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with fat loss). A big aspect of variable activity that makes it far better than steady state activity is the recovery period in between bursts of exertion. Recovery is crucial for the body to promote a healthy stimulus from activity. Another benefit is that it is much more interesting and is more likely to keep you training until you reach your goal. Variable activity can provide benefits like the following: improved cardiovascular function, better anti-oxidant protection, increased immune function, decreased risk for joint degeneration, decreased muscle wasting, increased metabolic rate following activity, and an increased ability for the heart to handle life's every day stressors. One of the best modes of variable activity to decrease body fat and increase muscular definition is to do sprinting. In addition, weight training naturally incorporates short bursts of exertion followed by rest periods. High intensity interval training (varying between high and low intensity intervals on any piece of aerobic equipment) is a great training method that utilizes short burst and rest periods. For example, an interval training session on the treadmill could look something like this: Warm-up for 5 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 minute; Interval 3 - run at 10.0 mi/hr for 1 minute; Interval 4 - walk at 4.0 mi/hr for 1 minute; Repeat this 4 times to get an intense 20 minute workout . Using Interval activity with your fat loss program as well as weight training will drastically improve the benefit of your training program. Use them and feel the difference they will provide. About The Author: For 5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat & Get Six Pack Abs go to www.homefitnesstrainer.com.au/truthaboutabs.htm Brett is the designer of www.homefitnesstrainer.com.au a website which provides fitness and nutrition information to home exercisers |
Tags: CARDIO, FAT LOSS, HEART HEALTH, MUSCLE, LOSE WEIGHT, EXERCISE, CARDIOVASCULAR, WEIGHT LOSS
