Aerobics (long, steady state sub-maximal cardio) aren't smashing for various health or fat loss related benefits. I've already done a post on why aerobic's inefficient for fat loss. In addition, I look into the health benefits of interval training against steady-state aerobics in my interval training for fat loss article.
But I have to admit aerobic exercise has its place. It can be a useful tool in eliminating stubborn body fat in the areas guys get it most (the abs) and women (butt, hips and thighs) But only if you do it on one of these two occasions (and I'll explain why too!):
Time No. 1 You Have To Do Aerobics: After Interval Workout
To begin with, let's look at what intervals and aerobics do in your body
Steady state go after heart rate cardio (aerobics). Utilizes fat for energy, but the problem is it takes a long time to exercise for the body to start making use of fat as energy for this kind of cardio.
High intensity interval training. Burns glycogen and releases fatty acids into the blood stream, but it doesn't use those fatty acids for energy, which means they get redeposited into the fat cells.
Here's how you acquire the both of best worlds:
1. Execute your 12 minutes or less of interval training
2. Hang around 5 minutes
3. Perform 20 (max 30) minutes of steady state cardio (aerobics)
When you perform it this way, the HIIT followed by 5 minutes rest guarantees a large release of fatty acids into the blood stream, which means you're ensured to be burning fat as energy when you do your aerobics! Efficient huh?
Time #2 You Should Do Aerobics: After Weight Lifting
Intense weight lifting is very similar to Hight Intensity Interval Training in the effects that it has on your body, the fuel it uses, etc. So the only other time you should do aerobic cardio is after your weight lifting.
I advise 20-30 mins of low-medium concentration steady state cardio after weight lifting.
Why You Must Know This
CNS overload: If you're lifting weightily, concentrating on strength, doing low reps with heavy weights 3x per week, you're working your central nervous system to improve your strength (for the most part). Interval training on your "off" days may be a burden for some people, steady state aerobics after weights is a good alternative if that's you.
Stubborn fat: If you're already around 10-12% body fat (males) or 15-17% body fat (females) and you need to get SUPER ripped, then you must put to use the HIIT followed with aerobics in this case. It will help chuck out those last stubborn pounds. - 16752
But I have to admit aerobic exercise has its place. It can be a useful tool in eliminating stubborn body fat in the areas guys get it most (the abs) and women (butt, hips and thighs) But only if you do it on one of these two occasions (and I'll explain why too!):
Time No. 1 You Have To Do Aerobics: After Interval Workout
To begin with, let's look at what intervals and aerobics do in your body
Steady state go after heart rate cardio (aerobics). Utilizes fat for energy, but the problem is it takes a long time to exercise for the body to start making use of fat as energy for this kind of cardio.
High intensity interval training. Burns glycogen and releases fatty acids into the blood stream, but it doesn't use those fatty acids for energy, which means they get redeposited into the fat cells.
Here's how you acquire the both of best worlds:
1. Execute your 12 minutes or less of interval training
2. Hang around 5 minutes
3. Perform 20 (max 30) minutes of steady state cardio (aerobics)
When you perform it this way, the HIIT followed by 5 minutes rest guarantees a large release of fatty acids into the blood stream, which means you're ensured to be burning fat as energy when you do your aerobics! Efficient huh?
Time #2 You Should Do Aerobics: After Weight Lifting
Intense weight lifting is very similar to Hight Intensity Interval Training in the effects that it has on your body, the fuel it uses, etc. So the only other time you should do aerobic cardio is after your weight lifting.
I advise 20-30 mins of low-medium concentration steady state cardio after weight lifting.
Why You Must Know This
CNS overload: If you're lifting weightily, concentrating on strength, doing low reps with heavy weights 3x per week, you're working your central nervous system to improve your strength (for the most part). Interval training on your "off" days may be a burden for some people, steady state aerobics after weights is a good alternative if that's you.
Stubborn fat: If you're already around 10-12% body fat (males) or 15-17% body fat (females) and you need to get SUPER ripped, then you must put to use the HIIT followed with aerobics in this case. It will help chuck out those last stubborn pounds. - 16752
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