When to do Cardio
Inside Issue #40 we discuss when to do cardio for fat loss, as well as how to get the most fat loss results from your interval training.
- TT Q’n’A: How to Maximize Your Workouts
- Exercise of the Week: Stick-em Up
- The Best Fitness Investment You Can Make
1 - TT Q’n’A
Q: Do the strengthening exercises and cardio training have to be completed at the same time? Is there a benefit from doing the strength training first and then cardio?
Answer:
First, you don't have to do the strength and cardio in the same workout, but you will find it more efficient to do it that way. By combining the weights and intervals in Turbulence Training this allows people more days off from the gym, so they can choose to do other activities of their choice that are not "structured".
As for the order, we find it to be more practical to do the strength training first, as the intervals often lead to full body fatigue. Overall, the order of the Turbulence Training workout and weekly routine are optimal for increasing growth hormone, boosting metabolism, building muscle, and losing fat.
Q: What program is best for me to get on at age 48? I want to lean out body and get a little harder look.
Answer:
I would recommend the Turbulence Training package available HERE. It's the absolute best, most thorough resource I have for any age.
Q: I have been doing my intervals on the treadmill. I alternate between 10 mph for 30 seconds and 6 mph for 90 seconds. Should I stick to this or should I do intervals on a bike. The reason I am asking this is because an instructor at my gym recommended that I move away from running since I have been a distance runner for about two years. So my body is used to running and intervals on treadmill wouldn't be beneficial for me.
Answer:
The trainer may have a point, but I also think that would apply more to a cyclist doing intervals on the bike than a runner doing intervals on the treadmill. The reason, sprinting and distance running are different techniques - different enough that I doubt you would become an efficient sprinter simply through distance running. Feel free to continue with the treadmill or do some of the workouts on the bike.
One more thing: Go easier during your recovery interval. In fact, you should walk during the recovery interval at 3.5 mph or below. That will allow you to work harder in the work interval. Get out of the "steady state" mindset (don't worry, every distance runner thinks they have to be "go, go, go" all the time). TT is all about intensity.
2 - Exercise of the Week: Stick-em Up
This exercise helps improve control of your postural muscles and to increase the range-of-motion in your shoulders and upper back. It looks a little weird, but will really help desk-bound men and women avoid sore necks and upper backs. Plus, it helps prepare the body for other activities, such as golf.
Stick-em up
· Stand with your back against a wall. Your feet should be 6 inches away from the wall and your butt, upper back, and head should all be in contact with the wall at all times in the exercise.
· Stick your hands up overhead. Try to keep your shoulders, elbows, and wrists in contact with the wall at all times.
· Slide your arms down the wall and tuck your elbows into your sides. This should bring your shoulder blades down and together. You should feel a strong contraction in the muscles between your shoulder blades as well as the shoulder muscles.
· Again, try to keep everything in contact with the wall.
· From the bottom position, try to slowly slide your arms up until they are straight and in a "stick-em up" position. Again, try to keep everything in contact with the wall.
· Try to improve your range of motion in this exercise each week.
· The goal is to improve shoulder mobility and postural control.
3 - The
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The information on TurbulenceTraining.com is for education purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.
CB Athletic Consulting, Inc.
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