Sep 18 in General discussion
BREAKING NEWS! BEST FAT LOSS METHODS(3 min read)
WHICH CARDIO IS BEST?! 💥🏃♂️🏋️♀️
MODERATE INTENSITY INTERVALS: A classic and one of my favorites! 🎯 This involves maintaining a certain level of intensity for a set time, followed by a brief rest, then repeating. It burns a ton of calories! 🔥 For example, if you're jogging, increase your pace every 5 minutes for 1 minute, then recover. PHEW! Rower, treadmill included in this too!! 💨 It's incredibly effective.
JOGGING/BIKING/SWIMMING: These are popular choices 🚴♂️🏊♀️ but require more time ⏳ to be effective. Runners, for instance, are fat-burning machines because of the high frequency of their activity, but they often have lower calorie intake, which can make muscle gain challenging. If you're looking to maintain muscle 💪, this might not be your best option—#1 (intervals) is better for that.
BJJ./BOXING etc: LOVE these sports! 🥋🥊 However, the bursts of activity are short, unlike steady-state exercises like running or biking. You’re unlikely to lose much weight unless you're training both on and off the mat. For weight loss, the activity needs to be cyclic 🔄 and continuous. Fatigue sets in quickly 😓, affecting technique, and it's hard to sustain for an hour like you can with running, intervals, or cycling.
HIIT: HIIT is awesome for short, intense bursts—20-25 minutes is killer for burning calories! ⚡🔥 But it's tough to maintain for longer durations, and fatigue can lead to poor form, increasing the risk of injury. 🚑
BEST MODALITY FOR WEIGHT LOSS AND MUSCLE RETENTION:
ELIPTICAL (110-150 BPM): This machine burns serious calories while reducing muscle breakdown! 🔥🏋️♂️ The key is total workload distribution since you can use both your upper and lower body. It’s low impact, dependable, and sustainable. Caveat: Be sure to challenge yourself by using the pre-programmed workouts or incorporating moderate intervals (like I mentioned above). 🔄💪
INCLINED WALKING (Weight Vest Optional, but Recommended!): Inclined walking, or regular walking 🚶♂️, is great because it distributes your weight across your body. While it doesn’t engage as much as the elliptical, it’s still very effective. 💯 That's why step trackers are so popular—you hit the number that burns calories, and BOOM, job done! You’ll need to walk a lot, but it causes less muscle damage and can be done anywhere. 🏞️ Intensity matters, though, so make sure to cycle through moderate, mild, and aggressive walking days. Consistency is key! 🔑
And about that weight vest—it’s like the hot sauce 🌶️ that makes everything better! I recommend using it 2x per week, especially if you've been walking regularly. Do not start with a vest as a beginner. Give yourself at least 3 months of consistent walking first! 🕒 Adding weight means more muscle recruitment and joint load, so ease into it before increasing intensity. 🏋️♀️
SWIMMING-MODERATE PACE: Swimming is excellent for reducing load and joint stress 🏊♀️. The downside? There's the 'cold water effect' ❄️, where your body gets hungrier afterward because it needs to warm up, which can lead to overeating. However, you can still burn a lot of calories swimming if the intensity, duration, and frequency are high. 🏅 Another factor is dependability—it’s not as accessible as walking or running since you usually need to go to a pool. If you're swimming regularly, especially for weight loss, remember: intensity and consistency are just as crucial as in any other cardio activity. 💪🏊♂️
There you have it—each cardio modality has its pros and cons, but the key is finding what works best for your goals and keeping the intensity up! 🚀🔥
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BREAKING NEWS! BEST FAT LOSS METHODS(3 min read)
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