How Do I Combine Cardio with Weight Training for Maximum Weight Loss?
Strength training has great potential for weight loss. It can lead to fat loss, increase of metabolism, and increase of muscle mass. Including a healthy diet, the best way to achieve weight loss is by doing both strength and cardio training. The body responds to overload, adapts to the demand imposed on the body. To achieve specific goals, the exercised should follow specific guidelines, too.
- Repetition: one full movement. Push or press exercise, consisting of lifting a weight, pausing, and lowering a weight. Pull exercise, pulling the weight, pausing, and then returning the weight to its resting point.
- Set: a collection of repetitions.
- Maximum Heart Rate: Subtract age from 220.
- Heart Rate Zones: low heart rate is 50%-65% of maximum heart rate. Medium rate is 65%-75% of maximum heart rate. High rate is 80%-85% of maximum heart rate.
Strength training is a wonderful tool. Contrary to fears that it leads to big, bulky muscles, through proper cardio and strength training, a person can tone and define lean muscles. Lean muscle burns fat, even when the body is at rest. Cardio training helps to melt away the fat that hides the muscle. Cardio, combined with lifting, equals the maximum number of calories burned. Burning calories leads to weight loss if the body is using more energy than it is consuming.
In order to achieve weight loss, you should follow strength training in a specific number of sets, repetitions and weight. Typically 1 to 3 sets of an exercise of 12 to 15 repetitions. Every movement of a weight should be slow.
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