Select Page

Cardio

[fusion_text]

Cardio

PHNjcmlwdCB0eXBlPSJ0ZXh0L2phdmFzY3JpcHQiIHNyYz0iaHR0cHM6Ly90cmFpbmVhdGdhaW4uZXZzdWl0ZS5jb20vcGxheWVyL2RISmhhVzR0TFMxM1pXVnJMVGt1YlhBMC8/Y29udGFpbmVyPWV2cC0xNU5JNURQSkRTIj48L3NjcmlwdD48ZGl2IGlkPSJldnAtMTVOSTVEUEpEUyIgZGF0YS1yb2xlPSJldnAtdmlkZW8iIGRhdGEtZXZwLWlkPSJkSEpoYVc0dExTMTNaV1ZyTFRrdWJYQTAiPjwvZGl2Pg==

Key points:

  • Cardio is only needed once calories reach the minimum safe level (around a 25-30% deficit)
  • You can effectively keep reducing calories after this point by adding in cardio
  • Until this point the diet alone will keep you losing fat at the fastest possible rate you can safely do so
  • Types of cardio:
    • LISS – Low Intensity Steady State e.g. Jogging
    • HIIT – High Intensity Interval Training e.g. Hill Sprints
  • HIIT is shorter so it is more time efficient and burns less muscle (so we prefer it over LISS)
  • HIIT Ideas:
    • Stair master/step machine intervals (e.g. switch between level 5 and level 15 each minute)
    • Hill sprints
    • Regular sprints
    • Treadmill sprints (e.g. 10 x 30 seconds rest, then 10 seconds sprint)
    • Circuit training
    • HIIT Grass Drills workout
  • LISS Ideas:
    • Fast uphill walking on treadmill
    • Fast walking outside
    • Cycling
    • Cross-trainer
    • Jogging (not recommended — high risk of injury)

[/fusion_text]