Cardiovascular strength training, or interval training, is performing bouts of high intensity exercises for a short duration with bouts of rest between exercises, says Coach Robert dos Remedios, author of "Cardio Strenth Training." This method is ideal for athletes who perform short bursts of power with short periods of low intensity activity such as football, soccer and basketball players.
Benefits
Cardio strength training improves muscular stamina, which is your ability to withstand fatigue and recover quickly. It also burns a lot of calories in less time and offers a challenge for seasoned athletes or exercise enthusiasts, according to Remedios. Cardio strength training also causes your body to burn calories at a much higher rate for two to eight hours after your workout in a condition called excess-post-oxygen-consumption, or EPOC. During EPOC, your body uses oxygen and energy mostly from fat to replenish nutrients to your cells, repair damaged muscle tissues and restore hormone balance.
Disadvantages
Due to the high-intensity nature of the training, this method may not be ideal for beginners who lack the physical and mental capabilities to perform exercises at this level. It can cause muscle spasms, joint injuries like strains and inflammation, extreme muscle soreness for more than 72 hours. This can also make you avoid exercise and reduce your motivation to exercise.
Sample Workout
You do not need fancy equipment to perform cardiovascular training since you can perform many exercises with simple tools or your own body weight.
Expert Insight
Within 15 to 30 minutes after your workout, replenish your body with nutrients by eating a meal consisting of lean proteins and carbohydrates, suggests dietitian Ellen Coleman, author of "Ultimate Sports Nutrition." This is the critical time when your body needs carbohydrates to refuel your central nervous system and muscles and proteins to repair muscle tissues. Otherwise, your body will convert proteins from your muscles and organs to glucose.
References
- "Cardio Strength Training"; Robert dos Remedios; 2009
- "Ultimate Sports Nutrition"; Ellen Coleman; 2004
Member Comments