Aerobics (long, steady state sub-maximal cardio) aren't much good for many health or fat loss related benefits. I've already done a post on why aerobics suck for fat loss. And then I went over the health benefits of interval training versus steady-state aerobics in my interval training for fat loss article.
Though I should admit aerobic exercise has its place. It can be a beneficial tool in getting rid of stubborn body fat in the areas males get it most (the abs) and females (butt, hips and thighs) But only if you do it on one of these two occasions (and I'll explain why as well!):
Time Number 1 You Must Do Aerobics: After Interval Exercise
First let's look at what intervals and aerobics do in your body
Steady state target heart rate cardio (aerobics). Makes use of fat for energy, but the problem is it takes a long time to workout for the body to start utilizing fat as energy for this type of cardio.
Above average 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 about 5 minutes
3. Do 20 (maximum 30) minutes of steady state cardio (aerobics)
When you execute 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 assured to be burning fat as energy when you do your aerobics! Neat huh?
Time Number 2 You Must Do Aerobics: Once you're done lifting weights
Powerful weight lifting is incredibly akin to High Intensity Interval Training in the effects that it has on your body, the fuel it uses, and the like. So the only other time you should do aerobic cardio is after your weight lifting.
I suggest 20-30 mins of low-medium depth steady state cardio after weight lifting.
Why You Have To Know This
CNS overload: If you're lifting intensly, focusing on strength, doing low reps with heavy weights 3x per week, you're working your central nervous system to increase your strength (primarily). Interval training on your "off" days may be overload for some people, steady state aerobics after weights is a good option 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. - 16083
Though I should admit aerobic exercise has its place. It can be a beneficial tool in getting rid of stubborn body fat in the areas males get it most (the abs) and females (butt, hips and thighs) But only if you do it on one of these two occasions (and I'll explain why as well!):
Time Number 1 You Must Do Aerobics: After Interval Exercise
First let's look at what intervals and aerobics do in your body
Steady state target heart rate cardio (aerobics). Makes use of fat for energy, but the problem is it takes a long time to workout for the body to start utilizing fat as energy for this type of cardio.
Above average 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 about 5 minutes
3. Do 20 (maximum 30) minutes of steady state cardio (aerobics)
When you execute 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 assured to be burning fat as energy when you do your aerobics! Neat huh?
Time Number 2 You Must Do Aerobics: Once you're done lifting weights
Powerful weight lifting is incredibly akin to High Intensity Interval Training in the effects that it has on your body, the fuel it uses, and the like. So the only other time you should do aerobic cardio is after your weight lifting.
I suggest 20-30 mins of low-medium depth steady state cardio after weight lifting.
Why You Have To Know This
CNS overload: If you're lifting intensly, focusing on strength, doing low reps with heavy weights 3x per week, you're working your central nervous system to increase your strength (primarily). Interval training on your "off" days may be overload for some people, steady state aerobics after weights is a good option 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. - 16083
About the Author:
author Caleb Lee knows a lot about building muscle. His website will show you how to build muscle fast.
