Aerobic training/Good or bad – Part II

In part one i enumerate numerous theorical reason why aerobic must be changing the way you train. A lot of people have been misleading about cardiovascular work. Doing cardiovascular work in the right way will enhance your ressult as fas as lowering your %BF faster. You juste have to compare : Swimmer vs sprinter – which one is more ripped ? It will always be the sprinter !

In this second part, let see the pratical way of aerobic training, which is more effective and take less time to do.

Doing cardiovascular with interval training will raise your result in another level. The study’s shows that alternates both high and low intensity training is more effective for fat loss and the aerobic and anaerobic functions. Moreover, after high intensity interval training, you will continue to burn fat longer than after 1 hours of standard of cardiovascular training.

Here an sample example of alternate high and low interval intensity cardiovascular training (i always suggest you to consult a physician before doing any exercices) :

WEEK 1:

1. Choose a cardiovascular exercice
2. Find the faster you can go with warm up set
3. high intensity (as fast as you can) for 30 seconds – don’t put too much resistance for beginning (you will have the chance after having complete the 7 weeks training program)
4. Low intensity (slow down without stop completely, just allow you to recuperate) for 2 minutes
5. Repete 3 & 4 for 7 sets
6. Perform 2-3 sessions/week on non-consecutive days

WEEK 2 and follower :

1. Goes up you high intensity to 45 sec. (15 sec more)
2. Drop down your low intensité to 1:45 (15 sec less)
3. Do it for on week
4. each week increase of 15 seconds and drop of 15 seconds until you reach 2 min on high intensity (it will take you7 weeks)

Variation :

1. increase the number of set after the first training plan
2. increase the resistance on machine
3. Change machine
4. For calves training, do stepper and blast your calves !

Train hard !

1. Tabata, I., Irishawa, K., Kuzaki, M., Nishimura, K., Ogita, F., and Miyachi, M., Metabolic Profile of High-Intensity Intermittent Exercises. Medicine & Science in Sports & Exercise, 29(3), 390-395, 1997).

2. Tremblay, A., J. Simoneau, and C. Bouchard, Impact of Exercise Intensity on Body Fatness and Skeletal Muscle Metabolism. Metabolism.43:814-818, 1994.

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