Cardio with weights
You don't need a treadmill to light your fat-burning oven.
As long as you don't train for an endurance sport, it is certainly possible to replace traditional cardio with weight training. The exercises you choose are important, but not the most important factor in determining the cardiovascular training effect. The replacement is mainly about how you do them. Follow these guidelines to turn your weight training into a burning activity:
STAY WITH THE BASIC EXERCISES. Composite exercises that work on several joints at the same time, such as deadlifts, bench presses and bent-over rowing, appeal to as much muscle mass as possible. Some of the kidney traditional exercises used by "strongest man" participants, such as tipping the tire and the farmers walk, are also excellent.
CIRCUIT TRAINING. Alternate upper and lower body exercises to distribute fatigue all over the body. Keep the rest between sets to a minimum so that your heart rate remains elevated and to force your body instead of using anaerobic energy, normally required for weight training, now aerobic energy, which will make you burn more fat.
DO CIRCUITS FROM 2 TO 5 MINUTES. After a minute or two of exercise, the aerobic system kicks in, so the sets should take at least two minutes. Do 6 to 8 exercises of 10 repetitions at a controlled steady pace. Each set should take approximately 45 seconds. At the end of your circuit you rest for about 2 to 3 minutes. During that time you will keep walking around. In this way, your training becomes a kind of interval training, just like on the treadmill or bicycle. You have to spend 20 to 30 minutes to get cardiovascular benefits, so that means 6 to 10 circuits. Do this three times a week.
NOT TOO HEAVY. Use less weight than you are used to with regular training (but it should still take effort) and do not go to extremes with every set, because then you would get too tired and you probably will not be able to finish the circuit. Choose a weight with which you could have done a maximum of 2 to 3 reps when you are finished.
SET THE RIGHT PRIORITIES. If your main goals are to gain strength and mass (as opposed to burning fat), this method of training is probably not the best choice for you. Ordinary sets, with 2 to XNUMX minutes rest in between and heavier weights are much more effective.