Cardio and Resistance - Did You Know?

Walking running, swimming, dancing, skipping, some would say shopping - all count as cardio. Basically any exercise that raises your heart rate. "Ooh shoes on sale!"

Long slow-duration (LSD)

Low intensity where you keep a steady heart rate. They should last up to at least 15 minutes and up to two hours. LSD workouts can take the form of running, cycling or even fast walking improved cardiovascular fitness and lung capacity. Aim for at least one LSD session a week, and increase the length of each session in order to improve your stamina

High-intensity interval training (HIIT)

I love this one, and hate it at the same time. And then once it's over, I learn to love it again. This delivers better results than any other type of workout. Working your body so hard that it can't supply sufficient oxygen to your muscles and so you reach your muscle failure quickly. A 20-30 minute session would be all you needed. Alternate intense 30-45 second bursts of skipping, sprinting, stair climbing, body resistance exercise and plyometric jumping moves. You only need to do two HIIT a week, allowing a rest day to fully recover. Don't feel guilty! Research shows you continue to burn kilojoules for up to 72hrs post workout.

Resistance Training

Can incorporate your own body weight, free weights, kettlebells and medicine balls. The weight you use combined with the repetitions and sets you perform must stress your body sufficiently to be effective. Never be afraid to use heavier weights for fear of bulking up - women don't have the testosterone levels to get big. Instead, weights will help you achieve the toned body you are aiming for. 

The weights you use need to be heavy enough so the muscle group you are training is fatigued by the end of each set. 

What's a Rep? What's a Set?

I've actually only JUST started to differentiate the two! Nothing makes you sound less like a pro when you confuse the two. Awkward...

Reps (repetitions) are a cycle of lifting and lowering a weight, while a set is a group of repetitions. How many you complete should be based on your goals. If your goal is to reduce body fat, Women's Fitness recommends performing two sets of six to 12 repetitions. If your goal is to develop muscular endurance, perform three to four sets of 12 plus repetitions.

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Content: My Own | Women's Fitness