Do you know about - The Shocking Truth About Cardio!
For decades we've been encouraged to add up to one hour of cardio per day to our already busy schedules. However, not only is this recommendation unrealistic for most people, it's thoroughly unnecessary and can be downright unhealthy!
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Conventional cardio does Not expand our heart and lungs as we've been led to believe - it nothing else but does the Opposite. (especially when done to excess)
Here's why...
Long period steady state cardio soldiery your body to adapt by moderately rebuilding our heart, lungs, blood vessels and muscles as small as possible. The end corollary of this "downsizing" is that we're robbed of vital reserve capacity.
What is "Reserve Capacity?"
Reserve capacity is the capability of your heart and lungs to withstand a sudden growth in cardiac demand. In real life there are and there will be circumstances that put our bodies under stress and need our heart and lungs to be up the task. Heart attacks don't occur because of a lack of endurance, they occur when there is a sudden growth in interrogate that exceeds your heart's capacity.
And here's the problem...
Conventional steady state cardio does Not build reserve capacity! Exercising for long periods might make your heart more adept at handling a 60 miniature jog, but it's at the charge of providing you with cardiac output when you nothing else but need it.
More readily ready cardiac output is what we nothing else but need. So when we push for greater and greater stamina using long period steady state cardio, it nothing else but produces the opposite to what we nothing else but need in the contemporary world..
But there's even more Bad News...
A ground-breaking study of long distance runners showed that after these workouts, blood levels and oxidation of Ldl (bad) cholesterol and triglycerides is markedly increased. It was also discovered that prolonged running disrupts the equilibrium of blood thinners and thickeners, elevating inflammatory factors and clotting levels, both signs of heart distress.
A study published in the Journal of Clinical Endocrinology & Metabolism also found that long distance runners had reduced bone mass and an increased risk of osteoporosis.
Moreover, extended rigorous practice increases cardiac risk seven-fold.
A study published in the Journal of Clinical Endocrinology & Metabolism found that long distance runners had reduced bone mass and an increased risk of osteoporosis.
Conventional long period cardio can even make you age faster...
If you've made the notice that a large whole of stamina athletes have more wrinkles and age faster than most, it's no coincidence...
That's because long cardio sessions yield huge quantities of free radicals. Unless these free radicals are mopped up by antioxidants in our diet our immune system can be compromised and make us more susceptible to colds, flus, illness and even degenerative disease. Therefore stamina athletes and heavy exercisers need to pay extra extra attention to their nourishment as they need a higher antioxidant intake than the midpoint person.
Conventional cardio reduces your anti aging hormones.
Human growth hormone (Hgh) is related with longevity, increased bone density, accelerated fat loss and maintenance of lean muscle, all of which become especially prominent as we age.
However Hgh is only released when we engage our fast twitch muscle fibers. Unfortunately traditional cardio does not involve the use of our fast twitch muscle fibers, therefore we're missing out on the stupendous anti aging properties of this youth hormone.
"What about burning body fat? I concept low intensity cardio and working out in the fat burning zone was the answer?"
The myth of the fat burning zone has been around for a while. While it's true that a greater ration of fat is burned when working out at a lower intensity, it's the total fat burned that nothing else but matters.
For example, it's been proven that short duration, high intensity interval workouts burn significantly more fat After the workout has been completed... Up to 9 times more to be precise!
In other words, each calorie that you burn from interval training burns up to 9 times more body fat than a calorie burned while steady pace exercise. Therefore, interval training has Major fat burning potential.
Long duration, low intensity cardio training produces high concentrations of a hormone called cortisol. Cortisol promotes excessive muscle tissue breakdown and a lowered basal metabolic rate (the rate at which you burn calories.) This is why, over time, long period steady state cardio can nothing else but make you Fatter.
The Solution? Interval training...
Interval training has been demonstrated as one of the most productive means of improving fitness, losing body fat and expanding reserve capacity - and Without the detrimental condition effects listed above.
In regards to fitness, one study in singular (Tabata studies 1996) compared 2 groups of exercisers. In Tabata's study, one group did a full 60 minutes of low to moderate intensity practice 5 days per week. Group two also trained 5 days a week except that this group performed eight 20-second sprints of high-intensity cycling with 10-second rests in between. This was preceded by a warm up and followed by a warm down. Total practice time? Only Just 4 minutes.
The results were extraordinary. Tabata found that athletes on the high-intensity interval training program increased their fitness levels much faster than athletes on a typical stamina training regime, all this despite the Vast dissimilarity in the whole of time each group spent working out.
Participants in the studies who did the 4 miniature workouts not only increased their capability to do anaerobic practice (the type of practice that features bursts of high intensity) but also their aerobic capacity (typically performed at a steady pace with the idea of developing endurance.) Whereas group 1 showed no anaerobic fitness growth and a 10% growth in aerobic fitness, group 2 showed a 28% and 14% growth respectively... And all with only 4 miniature workouts.
Unbelievable but True!
Granted, the intervals used in the Tabata studies are too intense for the majority of fitness enthusiasts, which is why Body Blueprint Personal Training has designed specialized 12 -20 interval workouts.
Some final words about accepted cardio
In light of the information presented, can we nothing else but say that the human body is designed to cope with the demands of repeated, long distance cardio training, or could it be that we need to emulate the practice patterns of our hunter gatherer ancestors?"
Based on numerous studies citing the detrimental effects of accepted long period cardio on the human body in terms wear and tear, loss of muscle tissue, decline in heart and lung reserve capacity and more, the reply is absolutely the latter.
Of policy if you're new to practice moderate steady state cardio is the best way to build a base level of fitness. (For example, 30 minutes 4 or 5 times per week as recommended by the American College of Sports Medicine)
However don't fall for the belief that more cardio is better. When given the option choose capability over quantity every time.
Conclusion:
Incorporate interval training into your fitness program and start reaping the stupendous condition benefits Today!
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