Low Intensity Cardio Is Over-rated

I think this headline from the Wall Street Journal says it all…

Cardio is over-rated.

And not only is too much of it probably dangerous for your heart, but cardio really doesn’t work for fat loss. Plus, it takes up too much time.

So what’s better?

Many forms of interval and metabolic training. The June 2013 issue of Men’s Health magazine reported that doing just three sessions of intervals was as good for increasing cardiovascular fitness as doing five long, boring cardio workouts.

But what if you find interval training boring?

Scientific research has exposed the dangers of excessive cardio, again.

In 2012, research published in the British journal “Heart” stated:

Running 20-25 miles or more per week eliminates the benefit of the exercise as you grow older and causes excessive wear and tear on the heart.

Wow. Could it be any more obvious?

In fact, even Dr Kenneth Cooper agrees. The father of ‘aerobics’ has said, “If you are running more than 15 miles a week, you are doing it for some reason other than health.”

Please stop doing this immediately for your safety.

The truth about cardio is this:

1. You can get more effective fat burning workout in less time
2. Spending less time exercising means less wear and tear on your heart, joints and muscles
3. You can free up a TON of time, at least 200-250 minutes/week (if you’re running a 10 minute mile), and do more important things.

But listen, with the right exercises, you can do amazing fat burning workouts to boost your metabolism while protecting your heart.

Fat Loss Accelerators are the perfect metabolic conditioning complexes to add to your program and replace harmful cardio or even traditional interval training.

All you need is a pair of dumbbells.

Choose a weight you can lift overhead for 10-12 reps. I recommend 10 – 12.5kg dumbbells for fit guys and 5 – 7.5kg for fit women. Start conservatively. You can always go heavier in the next set.

Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 90 seconds. Repeat for 4-5 rounds:

A) DB Thruster x 8
B) DB Bent over rows x 8
C) DB Alternating reverse lunges x 8

Here are some tips when doing DB thrusters:

(i) Hold the dumbbells in front of your shoulders, with elbows bent.

(ii) Take 2 seconds to lower your hips until your thighs are parallel to the floor.

(iii) Push back up, press the dumbbells overhead until your arms are straight.

(iv) Lower the dumbbells shoulder height as you immediately descend into the squat for the next rep.

And a quick note on DB bent over rows: Keep your torso parallel to the floor and abdominal muscles engaged. Think to hinge at your hips, tuck your elbows in when you row and never EVER let your back round. If you get fatigued and your form gets sloppy, take a timeout. Always stay safe!




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