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Cardio – Beyond Heart Support
By: Debra Meszaros
Body Performance Coach- ClubMX
www.Clubmx-SC.com
www.MxSportsNutrition.com
What if you could increase your strength, longevity, and achieve lean body mass in just 12 minutes?
Do you typically spend an hour on a treadmill a few times a week?
Most people exercising are missing out on the important hormonal and health benefits of exercising. If you’re going to spend any amount of time exercising, one might as well get the full benefits of your effort. To truly be optimizing your cardio exercise you need to be engaging all three muscle types: slow, fast, and super-fast muscle fibers, and your energy systems. Since 50% of your muscle fibers are fast fibers, it’s important to remove the old thinking that long slow cardio works the heart muscle; it only works your slow twitch muscle fibers; missing the engaging of the anaerobic processes of the heart.
How to optimize your cardio workout
It only takes twenty minutes to perform the proper cardio exercise. Amazingly, you will only spend 25% of that twenty minutes engaged in intense activity. Here are the actual 5 steps:
1. Calculate your maximum heart rate by subtracting your age from 220
2. Start with a 3 minute warm up
3. Exercise as intense as possible for 30 seconds with a goal to reach your maximum heart rate within that time.
4. Take 90 seconds to recover by performing a slow movement
5. Repeat steps 2-4 seven more times
You can use any type of equipment or method of exercise as long as you reach your maximum heart rate, accuracy is important and it is advised to utilize a heart rate monitor to be assured you are correct in reaching your goal. Regardless of your level of fitness, you should feel totally exhausted in those 30 seconds; you should feel like you cannot go beyond 30 seconds, that’s the confirmation that you are doing it correctly. Another tell tale that you have been performing your cardio correctly, is you should not be able to do this workout every day. It takes 48 hours for your body to recover from the proper cardio workout. Recovery is just as important as the workout. Attempting to do more than 2-3 of these cardio sessions per week can be more damaging than doing good.
The side benefits are….
Performing your cardio exercise in these intervals will likely result in higher endurance, strength, activates your metabolic system helping you to achieve lean body mass. It can increase your body’s ability to produce more HGH, the “fitness” hormone, a/k/a the human growth hormone, by as much as 771%!!!
How to stay optimized
What you do after your workout is vital in determining the outcome of your efforts. The two to three hours that follow your exercise is the time you need to be careful about the food or drink you consume; they have a tremendous impact on the benefits and goals of your exercise. If you are middle-aged or older, if your objective is to burn fat, or if your goal is to build muscle mass, than it is recommended that you consume 25 grams of a “quick” form of protein [like a protein powder drink] within 30 minutes of your exercise. Sugar and carbs, including fruit and sports drinks should not be consumed for at least two hours post exercise. This allows the body to burn the fats released during your exercise and supply you with the full benefits of the HGH released. Consuming the sugars will spark the body to return the fat to its origin and allow the release of somatostatin, a hormone that shuts down HGH activity. If you do not want these benefits and just want to recover, than consuming a 4:1 ratio of carbs to protein is your goal.
©2013 Debra Meszaros MXSportsNutrition.com. All rights reserved; no duplication without permission.
DISCLAIMER: When you read through the diet and lifestyle information, you must know that everything within it is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional. I am making no attempt to prescribe any medical treatment. You should not use the information here for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consulting your health care provider before beginning any exercise program is strongly suggested. The products and the claims made about specific products have not been evaluated by the United States Food and Drug Administration and are not intended to diagnose, treat, cure or prevent disease. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. Confirm the safety of any supplements with your M.D., N.D. or pharmacist (healthcare professional). Some information given is solely an opinion, thought and or conclusion based on experiences, trials, tests, assessments or other available sources of information. I do not make any guarantees or promises with regard to results. I may discuss substances that have not been subject to double blind clinical studies or FDA approval or regulation. You assume the responsibility for the decision to take any natural remedy.
You and only you are responsible if you choose to do anything with the information you have read. You do so at your own risk. I encourage you to make your own health decisions based upon your research and in partnership with a qualified health care professional.
Cardio – Beyond Heart Support
March 11 2013
Cardio – Beyond Heart SupportBy: Debra Meszaros
Body Performance Coach- ClubMX
www.Clubmx-SC.com
www.MxSportsNutrition.com
What if you could increase your strength, longevity, and achieve lean body mass in just 12 minutes?
Do you typically spend an hour on a treadmill a few times a week?
Most people exercising are missing out on the important hormonal and health benefits of exercising. If you’re going to spend any amount of time exercising, one might as well get the full benefits of your effort. To truly be optimizing your cardio exercise you need to be engaging all three muscle types: slow, fast, and super-fast muscle fibers, and your energy systems. Since 50% of your muscle fibers are fast fibers, it’s important to remove the old thinking that long slow cardio works the heart muscle; it only works your slow twitch muscle fibers; missing the engaging of the anaerobic processes of the heart.
How to optimize your cardio workout
It only takes twenty minutes to perform the proper cardio exercise. Amazingly, you will only spend 25% of that twenty minutes engaged in intense activity. Here are the actual 5 steps:
1. Calculate your maximum heart rate by subtracting your age from 220
2. Start with a 3 minute warm up
3. Exercise as intense as possible for 30 seconds with a goal to reach your maximum heart rate within that time.
4. Take 90 seconds to recover by performing a slow movement
5. Repeat steps 2-4 seven more times
You can use any type of equipment or method of exercise as long as you reach your maximum heart rate, accuracy is important and it is advised to utilize a heart rate monitor to be assured you are correct in reaching your goal. Regardless of your level of fitness, you should feel totally exhausted in those 30 seconds; you should feel like you cannot go beyond 30 seconds, that’s the confirmation that you are doing it correctly. Another tell tale that you have been performing your cardio correctly, is you should not be able to do this workout every day. It takes 48 hours for your body to recover from the proper cardio workout. Recovery is just as important as the workout. Attempting to do more than 2-3 of these cardio sessions per week can be more damaging than doing good.
The side benefits are….
Performing your cardio exercise in these intervals will likely result in higher endurance, strength, activates your metabolic system helping you to achieve lean body mass. It can increase your body’s ability to produce more HGH, the “fitness” hormone, a/k/a the human growth hormone, by as much as 771%!!!
How to stay optimized
What you do after your workout is vital in determining the outcome of your efforts. The two to three hours that follow your exercise is the time you need to be careful about the food or drink you consume; they have a tremendous impact on the benefits and goals of your exercise. If you are middle-aged or older, if your objective is to burn fat, or if your goal is to build muscle mass, than it is recommended that you consume 25 grams of a “quick” form of protein [like a protein powder drink] within 30 minutes of your exercise. Sugar and carbs, including fruit and sports drinks should not be consumed for at least two hours post exercise. This allows the body to burn the fats released during your exercise and supply you with the full benefits of the HGH released. Consuming the sugars will spark the body to return the fat to its origin and allow the release of somatostatin, a hormone that shuts down HGH activity. If you do not want these benefits and just want to recover, than consuming a 4:1 ratio of carbs to protein is your goal.
©2013 Debra Meszaros MXSportsNutrition.com. All rights reserved; no duplication without permission.
DISCLAIMER: When you read through the diet and lifestyle information, you must know that everything within it is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional. I am making no attempt to prescribe any medical treatment. You should not use the information here for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consulting your health care provider before beginning any exercise program is strongly suggested. The products and the claims made about specific products have not been evaluated by the United States Food and Drug Administration and are not intended to diagnose, treat, cure or prevent disease. You should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem. Confirm the safety of any supplements with your M.D., N.D. or pharmacist (healthcare professional). Some information given is solely an opinion, thought and or conclusion based on experiences, trials, tests, assessments or other available sources of information. I do not make any guarantees or promises with regard to results. I may discuss substances that have not been subject to double blind clinical studies or FDA approval or regulation. You assume the responsibility for the decision to take any natural remedy.
You and only you are responsible if you choose to do anything with the information you have read. You do so at your own risk. I encourage you to make your own health decisions based upon your research and in partnership with a qualified health care professional.
