Showing posts with label cardio bodybuilding. Show all posts
Showing posts with label cardio bodybuilding. Show all posts
Tuesday, March 28, 2017

How To Boost The Effectiveness Of Your Cardio Training

cardio training

Cardio is a very effective exercise for the heart and a very efficient way of loosing weight. However, hoe beneficial it will be to you depends on how well you will carry them out. Here are some tips from the pros themselves that will make those 20 minutes of cardio effective and worth the while.

If you are doing cardio in order for you to trim down, the first thing I would advice you to do is to do cardio in the morning. Glycogen levels are generally lower in the morning. This means that if you do cardio in the morning, your body will start mobilizing its fat for energy production. This energy that’s released will sustain you way after you have already done the cardio. As ironic as it may sound, getting tired after doing cardio in the morning will keep you more energized for the better part of your day. Exercising is also known to release the ‘feel good hormones’ and so cardio is a known natural stress reliever. Well, I guess now you know why people are told to take a walk when they are mad before they end up saying something really stupid.

Cardio in the morning is especially important to those who do cardio to lose weight. You see, when you exercise, your body first of all burn the food already present before it even thinks of touching your fat reservoirs. When you wake up, nearly all the food you ate the previous night has been digested already. Doing cardio at this time will purely burn fat and nothing else. If however you feel too weak to do cardio on empty stomach, you can take something very small to energize you a bit. By something very small I don’t mean a 5 course meal, take some natural juice o spike up your glucose level.

Before you start on your cardio, ensure that you have done stretches for at least 5 minutes. Stretch your quads, calves, hamstrings and the other muscle groups. You can opt not to stretch and nurse a lot of muscle soreness, it’s your call.

Vary your pace both in terms of cardio level and the workout in itself. If you are a beginner, start off easy and don’t try running for miles just because there’s a guy at the gym who can do it with his eyes closed! Start off gradually by let’s say taking a walk then increase your pace with every progressive session. During the actual cardio, start off slowly and then pick up the pace. Go first and when you get tired slow down a bit, do not stop. If you are running, you can do a very fast sprint for about 2 minutes then slow down to a jog and then repeat the sprint. If you find cardio to be boring then you need to first of all try and spice it up but if it’s still boring, get your head checked!

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Monday, January 30, 2017

How To Make Your Cardio Training More Enjoyable

cardio training

Let’s face it, cardiovascular exercise is one boring beast. When you’re in the pre-contest phase and you are absolutely required to put in the time if you want to get lean. Here are some ideas for passing that exercise time while getting things done or maintaining your sanity. For the sake of this list, we will make the assumption that you have access to a treadmill or stationary bike with a platform that will allow for the attachment of various items.

Television

This is the easiest way to pass an hour of boring cardio. Turn on SportsCenter or MSNBC and spend 30 or 60 minutes catching up on the latest news that matters most to you. Or, put on a DVD and find out how the movie you fell asleep during last night actually ends!

Laptop

Check your email, surf your favorite websites, and spend some time on the bodybuilding forums as you complete your daily cardio!

MP3 player

By far, music is the most popular way to pass time while training. Look at the row of cardio equipment at any gym, and there’s a good chance that 90% of the users will be sporting a subtle white wire from their I-Pod to their ear. Set up a playlist that keeps you motivated, or a dance/techno list that will allow you to take stride in beat with the music.

Learn a new language

Pimsleur and other firms offer excellent disks on learning a new language by reciting lines after a voice on a DVD recording. Buy the disks, rip them to mp3, and pick up Spanish, Chinese, French, or another language as you pedal away. The increased oxygen flow to your brain will ensure you learn the language that much faster!

Read a book

Whether you’re a college student cramming for a test, or just a regular Joe looking for a little time to spend with your guilty secret of reading mystery novels, the stationary bike or treadmill is a great place to lock out the world and let your mind enter its own special place. Or, pick up a copy of FLEX or Muscular Development and plan tomorrow’s workout or tonight’s dinner!

Play piano

For those with or without a bit of musical talent, strapping a small keyboard to the front of a treadmill or stationary bike might be a very wise move. Imagine being able to practice your scales, write songs, or just blow off some steam with some chords, while your legs pump away the unwanted body fat.

Audiobooks

Okay, so the thought of reading while moving makes you a bit squeamish – that is okay. We don’t all have the stomach for it. What might be easier is an audiobook! You can order books on CD, or use Amazon’s new product known as the “Kindle 2” which actually reads many books to you. You can bump up the incline on your treadmill, close your eyes, and lean back as the book is read to you. It takes the thinking out of it, and allows you to enjoy the book without the nausea!

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Tuesday, June 21, 2016

Muscle Group Reflective Cardiovascular Training

When it comes to planning cardiovascular training, most bodybuilders don’t put much thought into it. They plan their muscle group workouts with great precision and focus. They select exercises, set and repetition ranges, and even toss in a few training principles to increase intensity, such as drop sets or training beyond failure.

cardiovascular training

However, their cardio training sessions usually involve jumping on the nearest open machine and completing the time required to stay trim, with little regard for muscle group crossover or spillover effect. There are ways to stimulate the muscle group that has just been trained with weights, during the following cardio session. Not only does training in this manner help to avoid overtraining a muscle group, it can also be used to compliment the anaerobic weight training session you just completed by hitting those muscle fibers once again, keeping blood in the region for another 25 to 45 minutes. Let’s look at a few ways we can accomplish this goal.

Following chest day…

If your gym has an Ab Shot machine, you can receive a great cardio and midsection routine (which will also compliment your chest training) by using this movement. The pullover movement of the exercise is great for the pectorals, serratus, and entire front half of your body. Additionally, any sort of pullover cardio machine will make great inroads into hitting the chest after it has already been scorched during your workout.

Following back day…

Rowing for cardio is the first and only cardio movement you should ever consider after completing back training. Your heart rate will be elevated and your back will be pumped when you climb atop the machine. You’ll keep that pump going, and pulse accelerated, for the next 30 minutes. The soreness that will be evidence in your back the next day will be evidence you have done things right!

Following shoulder day…

A nice Pilates, kettle ball, or step workout – one which will require a great deal of arm swinging, with or without weights – is the best strategy for keeping the shoulders pumped following a shoulder day. Remember to keep checking your heart rate to ensure it remains in an acceptable range. Tossing in a few sets of moderate weight dumbbell side raises or lateral raises might be a good way to keep the shoulders pumped if you notice them losing their fullness during the cardio session.

Following leg day…

The standard stepper is the best movement you can use following a tough quadriceps, hamstring, and/or calf workout. The slow and steady nature of the exercise will ensure you don’t deliver too much stress to the muscles, which should be fairly unstable following a tough workout. At the same time, the up and down pumping movement of the quads will keep blood moving to your legs. Keep a watchful eye on your heart rate, as it can become too high with the blood leaving your upper body for 90 minutes or more. Conclude you weight and cardio sessions with 5 to 10 minutes of deep stretching to break up lactic acid and other toxins which will accumulate in the area during your training session.

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Friday, July 24, 2015

Cardiovascular Training Tips For The New Age Of Bodybuilders


Cardio for Bodybuilders

Tired of the same old treadmill, starting at the same TV screen, while you work to burn the same 300 calories each day?  Why not spice up your cardio?  Here are a few tips for getting more out of your cardiovascular training and keeping it fresh in the meantime!


Sports Cardio
Tennis, basketball, and soccer (as well as many other sports) provide a unique way to burn a few hundred calories, while having fun.  You also enjoy the thrills of victory and the agony of defeat, which some people believe helps boost natural testosterone production. Joining an intramural team, or just shooting the ball with friends or family, you’re much more likely to stick with a cardio regimen that you enjoy.  One warning, however – you must work to keep heart rate elevated for the same amount of time you’d have it elevated doing traditional cardiovascular training.  Standing around in basketball, allowing your heart rate to return to normal, will not help your cause.

Nintendo Wii
The Nintendo Wii is an entertainment system which allows the user to enjoy almost virtual-reality participation in sports activities.  You can play tennis, jogging, bowling, and other sports in the comfort of your own living room.

Get a dog
Need a reason to get off your keyster and go for a walk or run several times a day? Get a dog!  Not only will it add enjoyment and pleasure to your life, but you’ll have a built-in reason to open the door, walk outside, and get some exercise each day!  Dogs enjoy going for walks or runs, and it keeps both of you in shape!

Sex
It’s true – Sex does burn a lot of calories.  And it’s certainly something that you will never skip, unlike the 45 minute trek on the elliptical.  Keep an eye on the clock, and work on your endurance.  The partner in your sex life will thank you, as will your waistline!

Keeping up with the kids
It’s very rare that you see an extremely overweight person with small children.  Kids keep you running in circles, which can help with keeping body fat low.  This doesn’t provide for high-intensity stimulation (unless you’re running while playing), but it can deliver a sustained calorie burner.  Plus, the time you spend with your children will be priceless!

Cardio before training
Most bodybuilders complete their cardio training either first thing in the morning, or at the conclusion of their weight training.  Why not mix it up, and try completing your cardio training upon first arriving at the gym?  Obviously, this practice should be limited to the pre-contest phase of your diet when cardio may supersede weight training in terms of importance.  You can also help your progress by keeping a bit of fruit or a lean protein source on hand to snak on following your cardio workout, before you hit the weights.

Cardiovascular training isn’t the most exciting thing in the world, but it is necessary if you wish to remain in good health and maintain low body fat.  Completing the same exercise day after day can become tedious.  Instead, work to find creative and fun ways to complete your cardio.