Weight Training Tips and Articles

Cardiovascular Training For Fat Loss

December 31, 2007 on 1:55 am | In Cardiovascular Training, Fat Loss, Metabolism | No Comments

  If you follow a weight training routine you likely want to build some muscle to look in shape. However, to get into optimal shape you can’t neglect cardiovascular training to lose body fat. If you add muscle size you surely don’t want an extra layer of fat covering up all of your hard work.

  Cardio exercise can be performed many different ways. The most popular forms of cardiovascular exercises are running, biking, and jogging. All three are great for getting rid of that extra body fat. The only problem with running or jogging is the beating your joints may take. If you have knee or lower back pain you may want to avoid doing them too much. However, if don’t have any joint problems, running or jogging will help you burn body fat quickly. Bicycling is great cardio exercise, though you won’t be moving your upper body much while doing it.

  Doing cardio workouts on an elliptical machine is a great alternative to the usual cardio exercises. You can work out on an elliptical machine and not have to worry about your joints taking a beating. Most elliptical machines also have arm handles allowing you to move your upper body as well as your lower body.

  Boxing style workouts with a heavy bag, speed bag, and jump rope are another great form of cardiovascular exercise. Do some 3 minute “rounds” with each training apparatus to get a great aerobic workout. Boxing workouts are great upper body cardio workouts, though you’ll want to be careful not to overstress your shoulders and elbow joints. If you are bored with normal cardiovascular workouts, give boxing workouts a try.

  If you’re new to aerobic exercise you should try to do 3 or 4 30 minute workouts at first. Eventually, you should try to do 45 minute cardio workouts 5 times a week, switching what kind of exercise you do regularly to avoid hitting a plateau. For the best results you should do your cardio first thing in the morning or after weight training when your muscle glycogen (stored carbohydrates) is depleted. If you do this you’ll be burning fat instead of carbs when you’re exercising.

  If you are weight training and doing cardio training to help lose body fat you must be careful to avoid overtraining. Doing to much may actually cause you to lose muscle and slow down your metabolism. Experiment with how much aerobic exercise you’re doing and if it affects your weight training to find out what works best for you.