What type of aerobic exercise is there after strength training

hey-hey! How was your day today? It was a wild week, but everything was fine.

In today’s post, I want to talk about the dilemma of cardio and what types of cardio exercise should be done after weight training. I find it confusing and one thing that hinders people from having aerobic exercise alone is that they don’t know what to do. If you have a plan, it’s much easier to complete it.

What type of cardio training should be done after strength training

Why do we need aerobic exercise? How much aerobic exercise should we have each week?

Aerobic exercise (also known as cardiovascular exercise) is not only an effective way to burn fat, strengthen endurance and increase speed, but it is also obviously important for heart health and helps build muscle mass. Aerobic exercise includes anything that keeps our heart rate going up for a long time. From this website: “Building cardiopulmonary endurance through regular physical exercise makes your heart and lungs work more efficiently, improving your physical ability to cope with stress and reducing risk factors for a variety of chronic diseases. According to the Centers for Disease Control and Prevention, routine physical exercise helps control obesity, high blood pressure, and high cholesterol, due to the nearly half reduction of the Centers for Disease Control and Prevention’s net risk. By providing weight control, regular exercise can also reduce risk factors for type 2 diabetes and certain cancers. In addition, building cardiopulmonary endurance benefits mental health by providing buffers to prevent anxiety and depression.”

There are a lot of aerobic exercise methods in the fitness ocean, but I like to divide them into 5 main categories:

-steady state

-tempo work

– hill/resistance work

-HIIT (High-intensity interval training)

– Active recovery or neatness (non-movement active heat occurs, or what I call “unintentional exercise”, such as gardening, vacuuming, walking dogs, cleaning, etc.)

According to NASM, we need at least 150 minutes of moderate-intensity cardiac breathing exercise, 75 minutes of intense intensity or a combination of moderate-intensity and intense intensity exercise per week. Perform exercises on all major muscle groups (repeat at least 1 set per muscle group, and weekly resistance training is recommended twice or more times a week). Flexibility and neuromotor exercises (balance, agility, coordination) are also recommended at least twice a week.

Why we should replace aerobic intensity:

It is so important not only to change the way you exercise, but also to change the intensity of your workload.

The body is an intelligent machine that gets used to the same needs over time. For example, if you have a tough trail on your first hike, your heart rate may increase, your legs will be sore, and you will burn a lot of calories. If you start hiking every day for weeks, you may find it starting to feel easy. Your heart rate won’t rise, it’s not challenging for you, and you have fewer calories. Also, maybe you start feeling pain outside your knee from a slight tilt to one side of the trail.

It does something great when we alternate aerobic intensity and pattern:

– This gives the heart a chance to recover and rest. If you are doing the same crazy HIIT exercises every day, it won’t give the heart (this is the muscle! important…) a chance to rest. This is very important to prevent adrenal fatigue, overtraining symptoms and burnout. High-intensity exercises are fun here and there, but In 60% (and above) of maximum movement, excessive movement may lead to turbulence, a precursor to the accumulation of arterial plaques. This is a serious friend. Too much time and intensity can cause more disadvantages than benefits. (Friends who love oranges like me, that’s why I recommend no more than twice a week.)

– You don’t work consistently on the same muscle groups, which can help prevent excessive injury. I think if you like dancing aerobics, this can be a great aerobic exercise that challenges the brain, and it can also encourage lateral movements because we don’t usually move from side to side.

– Your changing needs, Encourage the body to work harder and avoid kicking it into cruise control. In other words, you get more tremendous efforts.

How cardio exercise works in weightlifting/strength training exercises.

Aerobic exercise can shrink the body, which makes it a great tool for fat loss, but strength training changes the shape of the body. Doing both is a great way to gain strength, performance, speed, endurance and visible muscle gains. Strength training and aerobic calories burning can both lead to fat loss, but how to combine them can greatly affect your results.

I haven’t trained clients for about a year, but I’ve been strategic in designing personal fitness plans. When I adjust to my unique needs, I want to follow a general psychological formula. I’ll sprinkle all the beans with you so you can use it in your own routine.

What type of cardio exercise should be done after each type of exercise:

*Remember, when I was a certified weight loss expert and personal trainer, I was not your Personal trainer – Even if it makes us a reality, that would be so fun. Please provide this information for this and consult a doctor before making any fitness changes. These are some ways to do this, but not the only ways. What do you do best for you, huh?

For cardio, base it on what you did yesterday and what you plan to do tomorrow. Did you have a relaxed day? Push it today! Did you do HIIT yesterday? Take easier climbs or stable states. Are you planning to take a intense aerobic exercise class tomorrow? Maybe skip cardio completely and then do active recovery or tidy. This is also true: You don’t need to do cardio every day. Instead, focus on overall movement.

Heart exercise program only:

-steady state

-tempo work

– Resist the band

– Stablize

– Training, then HIIT or easy steady state

Strength training: upper body

Aerobic exercise options:

– steady state

-tempo work

– Divide or fight rope with your strength workout (to completely fatigue the upper body and get rewarded core work)

– The interval after power

– Post-strength motorcycle or rotating bicycle

Strength training: lower body

Aerobic exercise options:

– Lower body HIIT drill (to completely fatigue the lower body)

– Climbing hillsides (to make the legs different)

-spin bicycle or stairs

Strength exercise: Full body circuit

Aerobic exercise options:

– Steady State < - If you have already performed HIIT intervals in strength workouts, this will be my first choice. The steady state after HIIT burns more fat, and after intervals it feels like a good rest

-tempo work

– Overall HIIT drill

-spin bicycle or stairs

– Replace upper and lower body HIIT diamonds

Strength training: core

– Everything to do.

If you do cardio after strength training, will it ruin your gains?

If you cheer properly, not. In short, your body usually burns carbohydrates first, then fat, and finally protein (from your muscles: catabolic state). If energy is needed, there is some protein + some fast burning carbs before the workout, then carbs and protein. (< - I also like to mix some fat into my workout to absorb nutrients.) This is a great post for snacks before and after workout.

Wow. That’s a lot!

So, tell me, my friend: How much aerobic exercise do you do every week? Are you sticking to the same thing or constantly changing it?

Oh, how could I forget it! Nothing makes me like a good workout playlist. Find yours here.

xoxo

Gina