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For many avid weightlifters, the word “cardio” can be considered as blasphemous as “muscle weighting.”
While studies have shown that about 30 minutes of cardio a day has many benefits, including lowering HDL (also known as “bad”) cholesterol and blood pressure, as well as weight loss, gym goers often ignore these benefits for a variety of reasons.. They may not have enough time, feel like it is “interfering with muscle growth”, or simply because old-fashioned cardio is considered boring. Instead, they jump right into weight training.
Here is the good news: cardio never needed to be reduced to simple machines. If you have access to battle ropes, kettlebells, and medicine balls, you can get the benefits of cardio without hitting your joints by using these tools as part of your final workout of the day.
Take a rest these exercises will save your muscle gainssince there is little or no eccentric muscle contraction when performing (stretching the muscle under tension).
Because mainly here included concentric contractions (when the muscle overcomes resistance and contracts) and isometric contractions, studies have shown that these types of cardio workouts have the least effect on recovery from strength training.
The truth is that no need to sacrifice your well-deserved raiseswhile maintaining or improving your endurance.
Using these tool-assisted workouts is great when you’re short on time but need the benefits of cardio without impacting recovery.
Fat Loss Cardio If That’s Your Goal
These three high-intensity workouts will increase your oxygen demand, known as excess post-oxygen intake (EPOC). It is necessary to restore balance. Just imagine that this is your body’s way of catching up to a given state.
For every liter of oxygen you breathe you burn about five calories. By increasing your O2 requirements (as a result of doing workouts like the ones below), you are likely to improve your fat loss and endurance efforts.
When to do them
The workout variation below can be effectively used during strength training training, to build muscle or to lose fat.
Use this variation at the end of a workout or between sessions for recovery and fat loss. Then smile and wave to people using elliptical machines (such as the treadmill, ellipse, and others).
Rope and side plank combination
Holding a front or side plank after completing sprints on the treadmill. There are no treadmill sprints here, but the same principle applies.
Instructions
Perform any variation of the battle ropes for 30 seconds and then move to the side plank. Make sure you breathe into your belly while keeping your body in a straight line. Hold the plank for 30 seconds.
Return to the battle ropes for 30 second intervals and do a side plank on the other side. Repeat this sequence for 10 minutes, resting as needed.
