Your body is better able to handle weight training early in the workout because you're fresh and you have the energy you need to work it. Conversely, cardio exercise should be the last thing you do at the gym, because it helps your body recover by increasing blood flow to the muscles and flushing out lactic acid which builds up in the muscles while weight training. What is lactic acid you say?... well that is what builds up and makes your muscles feel stiff and sore. So, after my body pump class onto the gym for cardio it is.
While you are there in the gym, fancy another tip? Burn fat during intervals!
To improve your fitness quickly and lose weight, introduce interval training...... set the treadmill or step machine on the interval programme where your speed and workload varies from minute to minute. Build up gradually every minute and return to the starting speed. Repeat this routine. This training is great for training a shorter time but achieve greater results.
Don't go to the gym? then you can do interval training anywhere. Below is an example you can try in the gym or outside, at home:
(Remember, if you are starting exercise for the first time please consult your doctor to check you are ok to do this type of intensity!)
6 Rounds -- 20 seconds low intensity: 20 seconds high intensity -- 30 Minutes Total
Low -- Jog
High -- Mountain Climbers
Low -- Jog
High -- In and Out Jump Squats
Low -- Jog
High -- Jumping Jacks
Low -- Jog
High -- High Reach Jump Squats (Wide Stance)
Low -- Jog
High -- Skater Lunges
Low -- Jog
High -- Body Drops
Rest 1 minute between rounds
Exercise Descriptions:
Mountain Climbers -- Start in a plank position with palms and balls of feet as your contact points on the ground. Bring alternating knees up to your chest. Move as fast as possible while keeping your hips low.
In and Out Jump Squats -- Start standing with your feet together. Jump both feet out into a narrow stance and squat. Pop back up and bring feet back together into the starting position. Should be performed quickly. Push through your heels on each jump.
High Reach Jump Squats -- Start in a wide stance squat with your toes pointed out. Allow your arms to hang in front of you. Jump up as high as you can and bring your arms up reaching as high as possible. Land back into the low wide squat stance.
Skater Lunges -- Start standing then cross your left leg behind your right leg and tap the ground with your left foot. Push off the ground with your right foot and land on your left foot crossing your right leg behind you. Incorporate your arms in this move and stay nice and low. Hop from leg to leg with as much explosion and intensity as possible.
Body Drops -- Start in a standing position then drop your hands down to the ground. Jump your feet back so you land in a plank position. Jump feet back up to your hands and stand up. To make this move more challenging, jump off the ground and reach your arms up rather than just standing to the return position.
What is your favourite workout, share you workouts here and I shall share them on my next blog.
Enjoy what you do and it will become easy to have part of your routine!
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