THE RIGHT COMBINATION OF RESISTANCE TRAINING AND CARDIO OFFERS MULTIPLE BENEFITS FOR PERFORMANCE, BODY COMPOSITION AND HEALTH.
- Increase in strength
- Improved muscle recruitment and coordination
- Increased power
- Increased speed
- Increased muscle mass (leads to an increased BASIL METABOLIC RATE)
BASIL METABOLIC RATE or BMR is the amount of calories your body burns at rest
Increased muscle mass leads to an increased BMR. An increased BMR increases our potential for fat loss as we are burning more calories without doing anything each day! The muscle we build will also add shape to our physique, improving how you look even if we are carrying a bit of extra body fat. However, Building muscle naturally is a slow process and takes time and dedication to your training and diet, people that pack on lean muscle in a very short space of time and claim it’s because of their ‘new guide’ or ‘new supplement’ aren’t telling you the truth…
CARDIO IS ESSENTIAL FOR IMPROVING OUR HEALTH, IT IS ALSO A GREAT WAY TO BURN EXTRA CALORIES AND LOSE FAT.
Cardio is allowing us basically to eat more food per day as we are burning through the extra calories, we would need to eat much less food each day without cardio which is less enjoyable and unsustainable long term!
There are 2 types of cardio exercise
HIIT: HIGH INTENSITY INTERVAL TRAINING
HIIT allows you to burn a lot of calories in a short period of time. You work as hard as you physically can for 10-30 seconds followed by a recovery of 30-90 seconds; repeated for the designated amount of times. The longer the your working interval the longer you need to rest! So you can attack each interval at the maximum intensity! If you haven’t had sufficient recovery you will not be able to work hard enough.
*HIIT is not suitable for people with existing or underlying health issues. Please always consult a doctor or relevant medical professional before starting this element of the program*.
See the HITT section in your training schedule for information
LSD: LONG SLOW DURATION
This is more ‘traditional’ cardio (fat burning) typically 20-60 minutes of sub-maximal intensity activity that burns calories during the session.
See the LSD section in your training schedule for information
REST WEEKS (DE-LOAD)
REST DURING THE TRAINING PLAN IS ESSENTIAL
We suggest taking a rest week every 8 to 10 weeks depending on how used you are to training.
YOUR DE-LOAD WEEK
Stick to the same training but with a reduced weight – around 30-40% of what you would usually lift. After you have completed your de- load week, re-start the guide where you left off.
BUILDING IN SPORT
Cardio training does not need to be HIIT or LSD, it can be a sport or a hobby that raises you heart rate for a period of time.
Contact a coach to help you factor in your sport or hobby into the program
WHAT LEVEL ARE YOU?
- You have never exercised consistently for more than 6 months
- You can commit to training in the gym 3 days each week
- You have little or no exercise knowledge
- You have exercised consistently for between 6-12 months
- You can commit to training in the gym 4 days each week
- You have some basic exercise knowledge
- You have exercised consistently for more than 12 months
- You can commit to training in the gym 5 days each week
- You have a good understanding exercise