Cardio Workout Plan to Lose Weight: Beginner and Experienced Athletes

Losing fat is a very common goal among athletes , who seek to improve their physical condition, health or simply improve their physical appearance . To ensure the best results, the ideal combination of strength training and cardio training . The former will ensure the maintenance of muscle mass which, because it is metabolically more active than the fat mass, will ensure a more rapid metabolism, even at rest. Consequently, the caloric expenditure will be higher, whether during training or while resting.

However, cardio training is also very important as it will ensure a greater consumption of fat as a source of energy . This results from the relationship between the intensity of the training and the use of a certain energy extract. In general, the higher the intensity, the higher the sugar expenditure (glucose) as the main energy source. If the intensity is lower, the fat will be used as the main energy source.

Check out the  list of the most effective thermogenic supplements,  this may be useful in the process of fat loss or weight loss.

Racing - Cardio Training

What to do first: Bodybuilding or cardio?

This is a very frequent question and it is therefore important to clarify the best methodology for the purpose of losing weight and burning fat – first bodybuilding and cardio at the end. As I mentioned earlier, higher intensity exercises (such as bodybuilding) require a higher expenditure of sugars as a source of energy and cardio training (of moderate intensity) a greater expense of fat as an energy source. Thus, when considering cardio training lastly, and after bodybuilding, it is possible to reduce the reserves of sugars so that, during cardio training, a greater percentage of fat is used as an energy source and, therefore, to guarantee the better results.

Types of cardiovascular training

There are two major types of cardio workout:

  • LISS  (Low Intensity Steady State): Low intensity at steady pace that corresponds to a cardio workout that, as the name implies, considers a steady and moderate pace. It is the most common type of cardio workout;
  • HIIT (High Intensity Interval Training): High intensity interval training that corresponds to a cardio workout with two specific regimes, one high intensity and one low intensity. These two regimes are interleaved so as to guarantee a total training in a higher intensity regime, since it is divided into short stretches of shorter duration.

LISS or HIIT: What is the best cardio workout?

There is no single answer to this question, different people react better or worse to these two regimes. So the best thing to do is to try out each one of them and see which one gets the best results.

Regardless, HIIT training is best suited for more experienced athletesbecause it requires a higher intensity and a better understanding of the body’s response to these constant changes of intensity. LISS training is more appropriate for athletes with less training experience as it is a safer form of cardiovascular training.

How can I split my cardio workout to lose weight or lose fat?

The cardio workout should be done with some regularity to ensure the best results. To begin with, 3 days of cardio workout per week may be a good start. Next, two cardiovascular training plans will be presented for a novice athlete and a more experienced athlete .

Grades:

  1. When it comes to “rest” it is only to cardio workout. Strength training may continue to be considered in accordance with the plan in question;
  2. An experienced athlete is considered to be one who has at least 1 year of training on a regular basis.

Beginner Cardio Workout Plan

Day Training When Alternatives
Monday 15 to 20 min of LISS training 
(light jog or sloping walk)
After bodybuilding Any cardio device
Tuesday Rest
Fourth 10 min of HIIT training 
(1 min of maximum intensity, 4 min of medium intensity) x 2
After bodybuilding Any cardio device
Fifth  Rest
Friday  15 to 20 min of LISS training 
(light jog or sloping walk)
After bodybuilding Any cardio device
Saturday* 10 min of HIIT training 
(1 min of maximum intensity, 4 min of medium intensity) x 2
After bodybuilding Any cardio device
Sunday Rest

* If you feel able increases the time

Cardio Training Plan for Experienced

Day Training When Alternatives
Monday 15 min of HIIT training 
(1 min of maximum intensity, 2 min of reduced intensity) x 5
After bodybuilding Any cardio device
Tuesday Rest
Fourth 10 Reps: Squats, Mountain Climbers, Burpees (w / bending), Abdominal 
2 min to jump rope at moderate pace to recover
After bodybuilding
Fifth Rest
Friday Rest
Saturday 15 min of HIIT training 
(1 min of maximum intensity, 2 min of reduced intensity) x 5
After bodybuilding Any cardio device
Sunday Rest

Squat

Stretching: Yes or No? And when?

It is a good question. Unfortunately, there are still many misconceptions regarding stretching and the type of stretching to be considered at the beginning and end of the workout. There are 2 types of stretching:  static and dynamic . These 2 types of stretching should be considered at different times of the workout. Some studies [1] point to a decrease in strength when performing static stretches in pre-strength training. For this reason, static stretching should be considered in the post-workout to promote return to normal length of muscle fibers and facilitate post-workout recovery. However, it is important to avoid too much stretching in order to reduce the likelihood of breakage or stretch injury.

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