Should You Do Cardio Before Or After Your Weight Training Workout?
Should you do cardio before or after your weight workout? Many prefer to do their cardio before lifting to get it out of the way and as a general warm-up. I do endorse a 5 minute pre-workout general warm-up for safety' sake, but for maximum fat loss, post weight training aerobics should be the mainstay of your program.
The funny thing about being on the cutting edge of weight loss science is that people are reluctant to believe you until someone with a M.D. says it is so. Well, wonder of all wonders, it just so happens that a recent study suggests that the best time to do cardio is after a weight workout and that how long you rest between the two can make a difference in both hormone release and fat burning.
This is not new information to bodybuilders who specialize in rapid fat loss year in and year out. My experience as a competitive bodybuilder is what prompted me to use this style of training for fat loss in my clients.
The study was presented at the 2006 ACSM meeting and featured 10 healthy men who did three types of exercise routines on different days: 1) Endurance exercises only 2) Endurance exercise after weight training and a 20 minute rest 3) Endurance exercises after weight training and 120 minutes rest
The weight training workout consisted of six exercises each done for three to four sets of 10 reps. Pretty standard fair and similar to the second phase of the Fat to Fit Program. The cardio exercises consisted of stationary cycling for an hour at low intensity (50 percent of maximum heart rate.
For maximum fat loss I would suggest a higher intensity level and a more High Intensity Interval Training style as opposed to the low intensity approach used in the study.
Doing the weight workout before aerobics led to marked increases in lactate, norepinephrine and growth hormone levels. These are all great things when it comes to maximum fat loss. Before the endurance exercise started those in the 120 minute rest group showed the highest levels of free fatty acids in the blood, while those in the 20 minute rest group showed higher levels of norepinephrine and growth hormone.
During the endurance and weight training exercises, blood levels of free fatty acids and glycerol were higher in both weight training groups than in the endurance only group. The bottom line is that those in both weight training groups were burning more fat during the aerobic exercise than the aerobics only group.
You can compound the case for post workout aerobics further by adding in the fact that not only did the group that did weight training first burn more fat during their cardio but also burned more calories in total by virtue of an increased overall daily metabolism increase and calories expended through the actual resistance training itself.
The study clearly shows that doing a weight workout before aerobics leads to hormonal changes that increased fat oxidation (read weight loss or fat burning) during the following aerobic workout.
Here is another angle to the story. Imagine yourself doing 30 minutes to an hour of aerobics and then going on to do your weight training. How much energy do you really have left to do justice to your weight training? After all that cardio, you have burnt through your glycogen stores (which are the muscle preferred source of fuel) and will not have the energy to stimulate the most outrageous fat burning method available to you. An all day long, increased metabolism, because you stimulated your muscles.
It kind of makes you smile when you find out information like this doesn't it?
Discover How to Turbo-Charge Your Metabolism, Sculpt Your Body, Burn Off Body Fat and Develop Unstoppable Motivation ... Guaranteed! Free Details==> The Body Transformation
Online Free Yoga Instruction
Internet Phone Service 101
In this article I'm going to explain internet phone service in simple terms. Hopefully this will help you make an informed decision about whether or not internet phone service might be for you.
Let's start with some definitions
Very often you'll see internet phone service referred to by an acronym: VoIP. What this stands for is "voice over Internet protocol."
"Protocol" is another word for "rules." So internet protocols are the rules and technologies that make the internet possible. It's a collection of all the rules that everyone follows so that equipment from one vendor is able to communicate just fine with equipment from another vendor.
In brief, internet protocol says that you take multiple data transmissions (like emails), break them into pieces (or "packets") and send them along multiple different lines simultaneously. The information is then reassembled at the end and brought to the receiver in the proper way so that it can be easily understood. This means more speed, efficiency, lower costs -- and a tremendous amount of upside expansion capability.
Here's how internet protocol makes internet phone service possible
In the old days, you were connected to the person you're talking to buy a copper wire. Your conversation with this other person took up the entire wire -- nobody else could use it. This is not very efficient. And as demand for phone service went up, capacity could not keep up with the demand. The phone companies literally could not string enough copper wire fast enough.
The solution? Send the voice messaging using internet protocols -- VoIP.
The owners of these networks realized that they could attract new customers for their networks by offering internet telephone service that saved money on local and long-distance calling. And of course the telephone companies themselves branched out with this service as well.
So that's how it works.
Now let's see if we can answer some questions that will help you make an informed decision about whether internet phone services are for you.
Here's how you can take advantage of internet phone service
There are couple of ways you can go. One way is to bundle your internet phone along with your Internet service and your cable TV. If you live in an area where this is available that could be a cost-saving solution for you depending on how much you are spending now.
You can also contact your existing phone company to see if they offer Internet phone services.
A third option is to go with an independent Internet phone service company. There are many vendors out there, e.g., Skype, Packet8, and VoIP.com. And these are just a few of the popular Internet phone services out there. Be careful, however, because there's been a shakeout in the market. Vonage and SunRocket are two companies that recently suffered setbacks and there may be more before the shakeout ends and consolidation takes over.
Will you need a special phone line?
No, but you will need to have your own high-speed Internet connection. And unless you opt to go with a PC-to-PC or PC-to-phone plan, you will need to have an adapter to sit between your phone and the Internet connection. Once you've done that, you're good to go as far as hardware is concerned.
Conclusion
Hopefully we've answered some of the most urgent questions that you may have had about Internet phone service. I would encourage you to a look around in your area and find out who the providers are, what their plans entail, and then make an informed decision on your own.
Ara Rubyan is not a part of the VoIP industry, nor does he sell VoIP services, nor does he pretend to be a guru of any kind. Instead, he is like you: a consumer, a business owner, and someone who has been researching the industry so that he could make an informed decision about the best VoIP service for his needs. Now, he's put all his research (so far) in one convenient location and he's sharing it with you, no strings attached.
For more info on Internet Phone Service, visit Ara Rubyan's VoIP Solution.
Yoga Equipment Yoga Exercise Yoga Clothing Yoga Shoes Yoga
