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

It is common to hear fitness professionals and medicaltraining teaches the heart to respond to and recover
doctors prescribe low to moderate intensity aerobicfrom a variety of demands making it less likely to fail
training (cardio) to people who are trying to preventwhen you need it. Think about it this way -- Exercise
heart disease or lose weight. Most often, thethat trains your heart to rapidly increase and rapidly
recommendations constitute something along the linesdecrease will make your heart more capable of
of "perform 30-60 minutes of steady pace cardio 3-5handling everyday stress. Stress can cause your blood
times per week maintaining your heart rate at apressure and heart rate to increase rapidly. Steady
moderate level". Before you just give in to this popularstate jogging and other endurance training does not
belief and become the "hamster on the wheel" doingtrain your heart to be able to handle rapid changes in
endless hours of boring cardio, I'd like you to considerheart rate or blood pressure.The important aspect of
some recent scientific research that indicates thatvariable cyclic training that makes it superior over
steady pace endurance cardio work may not be all it'ssteady state cardio is the recovery period in between
cracked up to be.First, realize that our bodies arebursts of exertion. That recovery period is crucially
designed to perform physical activity in bursts ofimportant for the body to elicit a healthy response to
exertion followed by recovery, or stop-and-goan exercise stimulus. Another benefit of variable cyclic
movement instead of steady state movement. Recenttraining is that it is much more interesting and has lower
research is suggesting that physical variability is one ofdrop-out rates than long boring steady state cardio
the most important aspects to consider in your training.programs.To summarize, some of the potential
This tendency can be seen throughout nature as allbenefits of variable cyclic training compared to steady
animals demonstrate stop-and-go motion instead ofstate endurance training are as follows: improved
steady state motion. In fact, humans are the onlycardiovascular health, increased anti-oxidant protection,
creatures in nature that attempt to do "endurance"improved immune function, reduced risk for joint wear
type physical activities. Most competitive sports (withand tear, reduced muscle wasting, increased residual
the exception of endurance running or cycling) are alsometabolic rate following exercise, and an increased
based on stop-and-go movement or short bursts ofcapacity for the heart to handle life's every day
exertion followed by recovery. To examine anstressors. There are many ways you can reap the
example of the different effects of endurance orbenefits of stop-and-go or variable intensity physical
steady state training versus stop-and-go training,training. One of the absolute most effective forms of
consider the physiques of marathoners versusvariable intensity training to really reduce body fat and
sprinters. Most sprinters carry a physique that is verybring out serious muscular definition is performing wind
lean, muscular, and powerful looking, while the typicalsprints.Most competitive sports such as football,
dedicated marathoner is more often emaciated andbasketball, racquetball, tennis, hockey, etc. are naturally
sickly looking. Now which would you rathercomprised of highly variable stop-and-go motion. In
resemble?Another factor to keep in mind regarding theaddition, weight training naturally incorporates short
benefits of physical variability is the internal effect ofbursts of exertion followed by recovery periods. High
various forms of exercise on our body. Scientists haveintensity interval training (varying between high and low
known that excessive steady state enduranceintensity intervals on any piece of cardio equipment) is
exercise (different for everyone, but sometimesyet another training method that utilizes exertion and
defined as greater than 60 minutes per session mostrecovery periods. For example, an interval training
days of the week) increases free radical production insession on the treadmill could look something like
the body, can degenerate joints, reduces immunethis:Warm-up for 3-4 minutes at a fast walk or light jog;
function, causes muscle wasting, and can cause aInterval 1 - run at 8.0 mi/hr for 1 minute;
pro-inflammatory response in the body that canInterval 2 - walk at 4.0 mi/hr for 1.5 minutes;
potentially lead to chronic diseases. On the other hand,Interval 3 - run at 10.0 mi/hr for 1 minute;
highly variable cyclic training has been linked toInterval 4 - walk at 4.0 mi/hr for 1.5 minutes;
increased anti-oxidant production in the body and anRepeat those 4 intervals 4 times for a very intense
anti-inflammatory response, a more efficient nitric oxide20-minute workout.The take-away message from this
response (which can encourage a healthyarticle is to try to train your body at highly variable
cardiovascular system), and an increased metabolicintensity rates for the majority of your workouts to get
rate response (which can assist with weightthe most beneficial response in terms of heart health,
loss).Furthermore, steady state endurance training onlyfat loss, and muscle maintenance.Visit to receive your
trains the heart at one specific heart rate range andown personalized metabolic rate calculator as well as
doesn't train it to respond to various every daya free training/nutrition ebook that will revolutionize your
stressors. On the other hand, highly variable cyclicfitness program.