Cardio Exercise – Is It Essential For Fat Loss?

Cardio Exercise – Is It Essential For Fat Loss?
Share This - Choose Your Platform

Fat Loss & Weight Management Using Cardio Based Exercise

We all know cardio is great for our general health & wellbeing. You can do it in many ways such as walking, swimming, biking, running and so on.

As a personal trainer in Abu Dhabi what I want to talk about in this article is cardio for fat loss.

Now besides those who genuinely enjoy cardio everyday, I want to aim this article towards those who avoid it like the plague. Typically, for those who enjoy it, will do it everyday (GREAT!) but for those who don’t, listen up because I’m about to tell you, that there is a way!

First we need to know there are TWO forms of cardiovascular exercise.

LISS (low intensity steady state) low intensity exercise in the forms of walking on a treadmill for example, it takes a long time and can be very boring at times.

HIIT (high intensity interval training) short bouts of exercise at an intense level for around 20-30 seconds followed by a 1 minute 40 second low level intensity (active recovery) then followed by high intensity again.

COME FORWARD HIIT!!!

A.K.A the mother of fat burning. HIIT requires HARD work, it can be taxing on your body, but if you want to burn more calories in a shorter period of time – this is the cardio training you should be doing, also fantastic for those who are time poor.

HIIT can be performed in many ways such as, on the bike, cross trainer, circuits, hill sprints, stair sprints or even with battle ropes. I’d steer clear of the treadmill here; as YOU need to be the one creating the force, not the treadmill mat. The great thing about HIIT is that it is over in a short period of time. Performing 6 – 7 rounds means it can be over and done with in between 15 – 20 minutes!

Lets add that up… lets warm up for 3 minutes to start, around 9 minutes HIIT work including active recovery plus cool down which can be between 3 – 5 minutes. So there you have it! 15- 20 minutes maximum to get a quick and effective cardio workout done!!

Lets get back to “Is cardio essential for fat loss“?

UAE Personal Trainers - Healthy Eating & Nutrition BoardOkay, whilst we should get some form of cardio in each week during your personal training sessions (or on your own) for our general health it is NOT essential for fat loss. Firstly we need to look at our diets. If we do not have a nutrition program in place, how on earth do we know if we are on the right track, we could still be over eating and still not losing “fat”. We could be busting it out with our cardio for absolutely no results! What a waste of time and energy!! A personalised personal training plan which includes a diet and nutrition guide is perfect if you struggle with what you can and can’t eat.

Fat loss occurs when you are in a calorie deficit, which means we NEED a nutrition program in place first so you can monitor your intake, then make changes if necessary. Without a nutrition plan, performing cardio day in, day out could be detrimental for your results and not to mention metabolism. So make sure you get this in place FIRST.

Want to know the most optimal way to get the fat loss job done whilst performing 1 cardio session per week?

  1. Have your macros calculated and follow these consistently.
  2. Hit the weights. Resistance training is paramount for fat loss as the more lean muscle we have, the faster our metabolism, the more calories we burn!!
  3. Do some cardio, BUT only if you enjoy it. If not, I have covered what you could do to get the cardio job done in a quick and effective manner.

Remember though, we MUST ensure our nutrition is in place first. YOU CANNOT OUT TRAIN A BAD DIET! If you need a personal trainer in Abu Dhabi who can offer great training and diet/nutrition advice then you can contact me from my personal trainer profile page here on the UAE Personal Trainers website.

Abu Dhabi Master Fitness Personal Trainer Kate Jenkins
Persona Trainer Article Author

Article Submitted By: Kate Jenkins

Article Category: Diet & Nutrition, General

Useful Articles & Tips – UAE Personal Trainers. Personal Trainers In Dubai, Abu Dhabi & Sharjah

At the UAE Personal Trainers Website we aim to provide you with quality information relating to personal trainers in Dubai, Abu Dhabi & Sharjah. We are also continually updating the website with other useful information. Our new articles directory has been designed to provide you with general fitness tips, exercise kit tips, diet, nutrition and healthy lifestyle information and much more.

Share This - Choose Your Platform
October 26, 2015 / by / in
Training & Exercise for Mental and Emotional Health
Share This - Choose Your Platform

Personal Training For Mind, Body & Emotional Health

We are often reminded about the beneficial effects exercise has on our physical body and health, how it can increase our aerobic capacity, helps lower blood pressure, increases muscle mass and improve our physique.

It also important to stress the effects exercise can have on our mental and emotional health.

Personal training with physical activity has a remarkable effect on our emotional well being by reducing stress and anxiety and does not only treat depression but can also prevent it.

What Happens When We Exercise?

When we exercise our Stress hormone cortisol is decreased and endorphins are increased.

Endorphins are a chemical that interacts with the receptors in your brain and reduces your perception of pain; they are the body’s natural painkiller as they naturally block pain signals produced by the nervous system.

They work the same way as drugs like morphine and codeine but with out the side effects and risk of addiction and dependency.

Finding Balance Personal Trainers Dubai, Abu Dhabi1 in 4 people will experience some kind of mental health problem in the course of a year, yet not everyone seeks treatment, as most of us believe it is a weakness or simply put it down to personal reasons. Which is simple not true.

There is lots of research and studies to support the benefits of exercise in mental health patients, and UAE doctors now prescribe exercise as a regular treatment for depression and anxiety.

There are Many success stories and articles on people who have over come anxiety and depression after turning to exercise, they talk about how their mood lifts giving them more energy and motivation, it gives them a feeling they just cant explain, and over all helps them to have a more positive outlook on life.

Studies show to maximize Endorphin try exercise that gets your heart rate up.

Athletes experience high amount of endorphin’s during strenuous exercise, this allows them to go beyond physical pain and limitations.

This does not mean we have to go out and train like an athlete but it does help us to understand why people stick to regular exercise not because they are super human or machines. They stick to it because of the feeling they get after a work out or a good run.

It is the chemicals that are released is that keep us coming back for more.

Engaging the services of a Personal Trainer in Abu Dhabi, Dubai or Sharjah can help you reduce day to day stress as well as helping you to live a healthier lifestyle in general.

Recommended Guidelines For Exercise

Recommended exercise guidelines for people with depression is 30 minute of aerobic activity 5 X per week. This can be split up over the course of a week but should add up to 150 minutes of moderate intensity.

This can be difficult to reach when suffering form depression, as anxiety uses up lot energy, and people who suffer from depression feel trapped in their own minds.

Take Small Steps

  • Set yourself realistic and achievable goals.

 

  • Try to find activities you enjoy, this could be gardening or walking the dog.

 

  • Plan your exercise around times you feel less stressed and have more energy.

 

  • Workout with a friend and in an environment you feel comfortable in.

 

  • Gradually build exercise into your daily routine and understand it is not a temporary measure but a lifestyle change.
Pre & Post Natal Personal Trainer In Abu Dhabi - Gemma Weedal
Personal Trainer Article Author

Article Submitted By: Gemma Weedall

Article Category: General

Useful Articles & Tips – UAE Personal Trainers. Personal Trainers In Dubai, Abu Dhabi & Sharjah

At the UAE Personal Trainers Website we aim to provide you with quality information relating to personal trainers in Dubai, Abu Dhabi & Sharjah. We are also continually updating the website with other useful information. Our new articles directory has been designed to provide you with general fitness tips, exercise kit tips, diet, nutrition and healthy lifestyle information and much more.

Share This - Choose Your Platform
October 19, 2015 / by / in