5 small but critical errors Cardio

1.) Non Directive on Drinking Water During Workout

My girlfriend is guilty of that. I notice that when our cardio training together, they never Sips water. The bottle contains only a small hole on the cardio-Cubby console and they fly at the end. Have you heard what I said? I told her that she Gulpen at the end of the session of cardio. Hydration is very important, especially during exercise, and even a loss of 2% will have an impact on hydration. Dehydration, combined with heavy exercise, creates an environment not only physical but mental. How stress affects your performance? If you "feel" that you have on you, chances are that you do not have your carpet, cross trainer, stepper or bike. Chances are that if the performance decreases, so that the car of the blackout, May you be able to do. Hence the steady state cardio work is ...
The lesson here? Take sips during your cardio session every minute. There are several physical signs that you begin to experience dehydration during exercise: 1.) Can not keep your posture and calm during the cardio exercise, 2.) In your face cheeks become red and flushed Rosey, 3.) You do not sweat normally.

2.) Cardio Machines on the same day after day
I know why we do this. We get what we started to do! Just 6 weeks ago, you thought of level 5 on the elliptical is impossible. Now you jump continuously at 7 without problem. It is a great success for the standard seat is finally corrected in their daily lives and made some improvements in body composition and overall health. BUT ... for the type hardgainer, this is a carnival ride. Normally we should feel able to justify the work we are improving our bodies, increasing the strength or fat loss. I have always said that "success breeds success." So, psychologically, when we were "good" on a particular type of cardiovascular activity (ie running, elliptical, rowing, stepper, etc), we tend to believe that we have reached a peak in our training. This is not a bad thing. But again, for the hardgainer, it can be a vicious circle of nothing. This cycle is the result of a specific adaptation to imposed demands (SAID) principle. The more difficult the exercise is easier, we are. Therefore, the more we are, how we are to the effectiveness of this activity. The most effective, we are on the activity, the fewer calories we burn. (Read that again if you do not understand) Oh yes ... forget the few calories that appears on the screen. It is based on the total weight and will remain, even when walking on the edges of the carpet.

3.) Steady State Cardio

We've all heard how this is a waste of time. Let me explain how it is a waste of time as regards the loss of fat. 3 The body uses energy from ATP (adenosine tri-phosphate) production. ATP is the body that the end-all be all energy sources. For the body to life, must continually generate ATP. Well, it does so in 3 ways. Our direct source of energy production comes from creatine phosphate (CP), where a molecule of creatine is given to ADP (adenosine di-phosphate) to create ATP. This action is anaerobic and requires only creatine that the body supplies or obtained from the meat. The direct source of energy only takes 5 seconds, and is used mainly for power. The second source of energy is glycolosis the breakdown of sugars to ATP. This process is anaerobic and usually lasts 3 to 5 minutes. Glycolysis refers to the body using glycogen (stored sugar) in the blood and muscles continuously to ATP. This process is what we usually carry in the third and not often used in oxidative phosphorilization. This process encourages aerobic and oxygen to help mobilize fat cells to be used as energy. This process makes the body more in the duration or type of high braking Bouts Bouts of intense exercise. So ... how they correlate with steady state exercise? Easy. When we are 30 minutes walk, we never stop glycolosis as our main source of production of ATP (energy). We are just burning sugar food we ate in the last 24-48 hours. We never try to sprint on the treadmill, take the upper level of the suspension, or take a spinning class ... we actually do what we have learned or what is easier. It is my argument against watching TV while doing cardio. If your goal is fat loss, you can try things at steady state for some time, but if your cardiovascular system and improves your diet is better, then you must work harder to oxidative phosphorilization. This mobilization of fat is also known as EPOC (excess post-exercise oxygen consumption). In simple terms, this means that the body continues to mobilize fat as fuel for a maximum of 1 hour after a severe heart attack (180 + bpm).

4.) Scared to Do Cardio Before Weight

It is an old myth bodybuilder who started way back when. Why do we heart (the type of non-steady-state) will result in the loss of muscle? It is good for cardio BEFORE your strength, even if your goal is hypertrophy or strength. Why? Because if you understand the right food and the amount of calories you need to lean mass, then Bouts of intense cardio (as described above 180 + bpm, short duration (12-15 minutes)) is promoting muscle gain. The real fear should come from outside the total energy intake for a period of 24 hours. This is what I used to tell my clients ... sprinter ever? Ever see how muscular they are?
If your heart and then the strength training can lead to the EPOC phenomenon that I mentioned above. Of course, this depends on the intensity, rep, rest and fitness.

5.) Old Sneakers

There is no doubt in my mind that 70% of knee problems and foot is a bad or old sneakers. How many times have you seen spectators gym running on the treadmill with old, beat-up sneakers with grass stains and tears on the "p-leather"? I mean, sports shoes are used for mowing the lawn on Saturday morning and then to the gym for your cardio routine 30 minute? Allez ....
Over the past 4 years, all customers that I met this old sneakers light of the situation, treadwear, and that "no bounce", I had to buy new ones. I do not want to start their training until they came to me with new sneakers. Period. A you know what happened? Knee pain has disappeared ... foot pain has disappeared ... and customers are not alienated from their cardio. She felt better the race or the slopes. You know you have pain on the elliptical trainer in your mouth? He disappeared with a few brand new addidas. How condition affects sneaker lowest? If your soles are worn, or if you have pronated or supinated ankles, the chances that your foot strike is not the best on hard surfaces or a treadmill. What this device does that dysfunction of the ankle joint (most often because of the dynamic instability) and weak / tight peroneal and tibial (muscles only). The kinetic chain dysfunction travel to another joint, knee and hip and causes stress on the cancellation of the lower back and the entire spine. This is another reason why people jump on the cardiovascular or the steady-state stuff easily because their feet can not handle! In addition, a new pair of sneakers gives people the feeling of something new and begin to engage in a fitness program.