Posts Tagged ‘calories’
Burn More Calories in Your Workout
If you want to lose weight there are several suggestions from various accredited institutions, eg the American College Sports Medicine recommends up to 11 workouts per week: 5 workout of cardio, three programs of strength training and flexibility programs 3. Meet the 11 drills in 7 days, often presents itself impossible and it is clear that the only way is to combine your workouts.
This leads us to the old question: Should we do cardio workout before or after strength training? If the goal is to lose weight (ie, lower percentage of fat mass), the way forward might be to take the training of cardio before strength training.
And what about increasing muscle mass? In fulfilling the first strength training adversely affects the strength gains and endurance? Another study (1), conducted over a period of three months, concluded that to accomplish both types of training in the same session, did not provoke changes in the development of strength, explosive strength and power.
Set your own rules
The guidelines are very important, but how you will organize your training session will depend on:
• Of your goals: If your first goal is to reduce weight, you can do cardio in one place to maximize the time of your workout. If you have any specific goal or mode, you must comply with this part first.
• Your preferences: If you feel good to do strength training first, there is no reason to change it. The main idea is to deliver a training routine consistent and balanced, regardless of form, fit in your lifestyle.
• Your time: Ideally, we should be able to do strength training and cardio separately, but most of us do not have time this kind of time. Find out the time you have available to train and organize your session in order to fit this time.
Organizing training sessions
Based on the ACSM guidelines, with a minimum of 11 drills and can combine strength training and cardio in the same training session, how do we organize everything. In an example let down to an organization weekly, of drills as described above. You can use these guidelines or establish their own training routine:
• 2nd Fair: 30 minutes cardio, 30 minutes overall strength workout, stretching 5 Minutes
• 3rd Fair: 45 minutes interval cardio (running, cycling or elliptical), 5 minutes stretching
• 4th Fair: 30 minutes cardio, 30 minutes of general strength training, stretching 5 Minutes
• 6 Friday: 30 to 60 minutes circuit training, stretching 5 minutes.