Tips for Cardio Junkies: When to Do Cardio Exercise?
Have you noticed significant changes in your energy level when you reverse the sequence of heavy lifting and cardio exercise? How do you feel when you lift heavy weights after playing ball? How do you feel when you do it the other way around? Lifting before doing cardio exercise is a lot better than in reverse. Our body requires the stored fat for exercising. However, to reach that level, you must burn your body glycogen first. Weight training typically helps in glycogen burning, which is why you can burn more fats if you do cardio right after weight training. Read on to find more about the ideals ways to do cardio.
The University of Tokyo recently conducted a study, and the researchers found that doing cardio right after weight training helps in burning fat within the first fifteen minutes of cardio. Try it, and you will feel the difference within a day. Remember, if you are doing cardio in the WRONG WAY, you may reach nowhere after a month of constant dieting and training. Fat loss might be your primary aim.
But if you want to stay healthy at the same time, you need to do it in the RIGHT WAY. After a strenuous workout session, our body continues to burn supererogatory fat for 48 hours. If you do cardio training afterward, which is lower in intensity, you can do it perfectly.
What Is the Best Way to Do Cardio?
Cardio training should occupy a significant part of your training regime, and it is no less essential than strength training or sports training. This is because cardio training helps a lot in boosting our endurance level, which is almost a precondition for doing other types of workouts and staying fit. Should you go outside and aimlessly run around for doing your cardio session? No, there are certain ground rules to follow if you do not wish to see your efforts go in vain.
Never Do Cardio on Empty Stomach
The carefully Photoshopped images of people running or jogging during cockcrow hours may be enough of an inspiration for you to wake up early, but that doesn’t help. You may think that since you have low glycogen deposits in the morning and you don’t have carbohydrates either, cardio training on an empty stomach may help you in burning the fat. But it does not simply work that way. Fat burning starts after two hours. Cardio training on an empty stomach is a strict no-no as you don’t regain enough energy on an empty stomach, which results in unsatisfactory results if you try a cardio workout in the morning. Give your body some food before you go and hit the track.
Do Cardio After Weight Training
Cardio training should always follow weight training, and this sequence should not be reversed. Notwithstanding that, you need to take enough food and allow your body to take some rest before you enter the cardio session. ‘Food’ certainly does not imply cheeseburgers and fried chickens here. Eat a piece of fruit, apple, banana, orange…anything. Or nosh a few carrots, some yogurt, and an egg. If you want to take meat, maintain a safe distance from oil and spices.
How to Schedule Your Cardio Sessions?
For getting the best results, you need to segregate your cardio sessions and your weightlifting sessions. If you are lifting weights four times a week, do cardio for the rest of the days (e.g., three times a week). This is because you can gain enough energy to do cardio if you do it on different days. Keep in mind that you reap the best benefits from cardio when you are full of energy. Additionally, if you do cardio by running, it gives you a good leg lifting workout too.
If you are planning to start cardio and weight training together, separate your weight training and cardio sessions from each other. Do low-intensity cardio training, take a balanced meal comprising of protein and carbs, is paramount. If you are doing High-Intensity Interval Training (HIIT), just take one good shake and you are good to go. Wait for 30-45 minutes and start doing HIIT cardio. After cardio training, you should take a shake with 1:2 protein and carb ratio. Stay consistent and do not break your routine. Good luck!
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