“Metabolic Cardio” is like using HIIT (High Intensity Interval Training), Resistance Training, and Cardio all at the same time. You see…
I’ve had one client now for about 10 years. When we first met, he was ‘killing’ the elliptical for an hour a day, 3-4 days a week. In fact, it’s why he came to me. With all that exercise, he still wasn’t losing any weight. He was really frustrated.
The elliptical showed he was burning close to 900 calories.
The thing is… it was a LIE.
A study conducted at the University of California calculated calories burned during exercise using the elliptical.
They used a combination of data from the user’s height, weight and body fat, and then measured the EXACT calories being burned with the latest technology.
The elliptical OVER-estimated calories burned by 28%!
The treadmill wasn’t great either, over-estimating calories burned by 13%.
And I’m sure you’ve seen the popularity of HIIT (High Intensity Interval Training) on the rise, too. Look, it’s fantastic. The calories burned over the next 24 – 36 hours are astonishing as your metabolism is cranked up at a whole new level. Even with the over-estimating of calories burned, still… you do burn A LOT of calories.
HIIT after 40 is really hard on the knees, joints, and hips. It takes longer to recover (as in days VS 12-24 hours). And to get the max benefit of interval training, you would need to do it 3-4 times a week.
It’s just not a good fit anymore.
Another option? High intensity DVDs. The only problem with these is that many of them have a lot of jumping.
Someone in their 20’s would recover quickly from this. However, folks like you and I are another story. I don’t like to sugarcoat it, but it’s the truth 🙂
So what is the best “cardio” for those 40 and older?
There’s a formula to “Metabolic Cardio”. Here it is…
– Keep it short (10 minutes or less)
– Use movements VS just exercise (example: Hip Extensions or Step-ups VS a treadmill)
– Use Total Body sequences – the more muscles that are used, the more calories you burn
– Use strategic “active” recovery exercises within the sequence
– Use low to no-impact exercises to allow optimal recovery so your body burns fat easier after you’re done
– Use a variety of tempos to hit different muscle fibers
For even faster results, you can “plug in” metabolic cardio at the end of your favorite exercise routine. This digs deep into your fat stores and helps you overcome trouble spots, plateaus, and my favorite… allow more wiggle room in your diet. 🙂
Try these ‘finishers’ after your workout:
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