Cardio Enthusiasts: Discover a More Effective Training Method for Fat Loss and Heart Health!

It is common to hear fitness professionals andrespond to and recover from a variety of
medical doctors prescribe low to moderatedemands making it less likely to fail when you
intensity aerobic training (cardio) to people whoneed it. Think about it this way -- Exercise that
are trying to prevent heart disease or losetrains your heart to rapidly increase and rapidly
weight. Most often, the recommendationsdecrease will make your heart more capable of
constitute something along the lines of "performhandling everyday stress. Stress can cause your
30-60 minutes of steady pace cardio 3-5 timesblood pressure and heart rate to increase rapidly.
per week maintaining your heart rate at aSteady state jogging and other endurance training
moderate level". Before you just give in to thisdoes not train your heart to be able to handle
popular belief and become the "hamster on therapid changes in heart rate or blood pressure.The
wheel" doing endless hours of boring cardio, I'd likeimportant aspect of variable cyclic training that
you to consider some recent scientific researchmakes it superior over steady state cardio is the
that indicates that steady pace endurance cardiorecovery period in between bursts of exertion.
work may not be all it's cracked up to be.First,That recovery period is crucially important for the
realize that our bodies are designed to performbody to elicit a healthy response to an exercise
physical activity in bursts of exertion followed bystimulus. Another benefit of variable cyclic training
recovery, or stop-and-go movement instead ofis that it is much more interesting and has lower
steady state movement. Recent research isdrop-out rates than long boring steady state
suggesting that physical variability is one of thecardio programs.To summarize, some of the
most important aspects to consider in yourpotential benefits of variable cyclic training
training. This tendency can be seen throughoutcompared to steady state endurance training are
nature as all animals demonstrate stop-and-goas follows: improved cardiovascular health,
motion instead of steady state motion. In fact,increased anti-oxidant protection, improved
humans are the only creatures in nature thatimmune function, reduced risk for joint wear and
attempt to do "endurance" type physical activities.tear, reduced muscle wasting, increased residual
Most competitive sports (with the exception ofmetabolic rate following exercise, and an increased
endurance running or cycling) are also based oncapacity for the heart to handle life's every day
stop-and-go movement or short bursts ofstressors. There are many ways you can reap
exertion followed by recovery. To examine anthe benefits of stop-and-go or variable intensity
example of the different effects of endurance orphysical training. One of the absolute most
steady state training versus stop-and-go training,effective forms of variable intensity training to
consider the physiques of marathoners versusreally reduce body fat and bring out serious
sprinters. Most sprinters carry a physique that ismuscular definition is performing wind sprints.Most
very lean, muscular, and powerful looking, whilecompetitive sports such as football, basketball,
the typical dedicated marathoner is more oftenracquetball, tennis, hockey, etc. are naturally
emaciated and sickly looking. Now which wouldcomprised of highly variable stop-and-go motion.
you rather resemble?Another factor to keep inIn addition, weight training naturally incorporates
mind regarding the benefits of physical variability isshort bursts of exertion followed by recovery
the internal effect of various forms of exerciseperiods. High intensity interval training (varying
on our body. Scientists have known thatbetween high and low intensity intervals on any
excessive steady state endurance exercisepiece of cardio equipment) is yet another training
(different for everyone, but sometimes definedmethod that utilizes exertion and recovery
as greater than 60 minutes per session mostperiods. For example, an interval training session
days of the week) increases free radicalon the treadmill could look something like
production in the body, can degenerate joints,this:Warm-up for 3-4 minutes at a fast walk or
reduces immune function, causes muscle wasting,light jog;
and can cause a pro-inflammatory response in theInterval 1 - run at 8.0 mi/hr for 1 minute;
body that can potentially lead to chronic diseases.Interval 2 - walk at 4.0 mi/hr for 1.5 minutes;
On the other hand, highly variable cyclic trainingInterval 3 - run at 10.0 mi/hr for 1 minute;
has been linked to increased anti-oxidantInterval 4 - walk at 4.0 mi/hr for 1.5 minutes;
production in the body and an anti-inflammatoryRepeat those 4 intervals 4 times for a very
response, a more efficient nitric oxide responseintense 20-minute workout.The take-away
(which can encourage a healthy cardiovascularmessage from this article is to try to train your
system), and an increased metabolic ratebody at highly variable intensity rates for the
response (which can assist with weightmajority of your workouts to get the most
loss).Furthermore, steady state endurance trainingbeneficial response in terms of heart health, fat
only trains the heart at one specific heart rateloss, and muscle maintenance.Visit to receive your
range and doesn't train it to respond to variousown personalized metabolic rate calculator as well
every day stressors. On the other hand, highlyas a free training/nutrition ebook that will
variable cyclic training teaches the heart torevolutionize your fitness program.