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24.01.2014

Steady state cardio workout, weight training for fat loss female - Test Out

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The Hybrid Athlete running guide identifies the most effective training techniques for runners who are just starting out or looking to take their performance to the next level. In order to maintain a healthy cardiovascular system, The American College of Sports Medicine recommends at least 30 minutes of moderately intense cardiovascular exercise five days a week, or 20 minutes of vigorous cardiovascular exercise 3 days a week. After establishing a cardiovascular base and consistent training schedule your training sessions should include a mix of long runs, hill intervals, tempo runs, speed intervals, social runs and cross-training workouts into your training program. This section details the pros and cons of steady state and interval training, and then goes on to provide examples of interval training techniques. Studies have shown that 15 minutes of cardio intervals before your strength workout, followed by another 15 minutes after the workout will significantly increase calorie burn, maximum heart rate, and release of muscle building growth hormone. To maximize your calorie burn and the utilization of stored fat as energy, consider adding fasted morning workouts to your training routine.


Learn how to design a training plan, the importance of strength training and how to recover from workouts.
Using a training plan to schedule workouts and monitor performance will prepare the mind and body for the rigors of race day.
Next, the base phase will present a steady increase in duration or volume of training runs to safely prepare the body to cover longer distances. Long distance, steady state cardio is required to build stamina allowing the body to sustain performance over an extended period of time. Instead of simply performing traditional cardio intervals or Fartlek’s on the treadmill, with periods of max effort followed by walking or jogging, fill the rest periods with a strength training exercise. Recreation means fun and there is no reason your cardiovascular training cannot be enjoyable.


After a proper warm-up, a sample workout would include 6 rounds of 60 second sprints on the treadmill. This session can include a short and intense strength workout or a steady state cardio effort of 30-45 minutes.



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