High-impact training is a method of working out that is more often
referred to as high-intensity training. The concept of this kind of workout
program is that a high level of intensity will help produce a dramatic effect
on your physique in just a short time. High-impact, or high-intensity, training
can be appropriate for a variety of goals, including weight loss if combined
with a healthy diet. To maximize your weight-loss results, you can combine
high-impact weightlifting sessions and high-impact cardio sessions. Always
consult your doctor before starting any workout plan.
High-Impact Cardio Explained
Traditional cardio, often called steady-state cardio, typically
involves workouts of long duration at a slow pace. And while such sessions can
be effective as marathon training, they are not ideal for weight loss. Opting
instead for sprint training, interval work and other high-impact cardio can
help set you up for weight-loss success. Additionally, choosing high-impact
aerobic activities such as jumping rope or hurdling will add intensity to your
workout compared with lower-impact activities such as walking.
High-Impact Cardio Benefits
High-impact cardio activities offer substantial benefits for weight
loss. For example, a 200-pound person burns 200 more calories per hour
performing high-impact aerobics than when performing low-impact aerobics.
Additionally, high-impact workout techniques such as interval training can
significantly increase the amount of calories you burn during your workouts
compared with steady-state cardio sessions.
High-Impact Resistance Training Explained
The differences between regular weight training and high-impact weight
training lie in the amount of resistance used and in the type of lifting
techniques employed. Lifting heavier weight increases the intensity level of
workouts, but there's only so much weight you can safely lift. Thus, making use
of advanced weight-training techniques such as drop sets, pre-exhaustion and
slow negatives will help you create a more high-impact, intense workout that is
better for weight loss.
High-Impact Resistance Training Benefits
odybuilders and other athletes can use high-impact resistance training
workouts to encourage the development of more muscle growth. This can also assist
your weight-loss efforts, as having more muscle mass results in a faster
metabolism. Additionally, research from the December 2009 issue of the journal
"Diabetes Care" indicates that high-intensity training increases your
metabolism for as long as 48 hours after exercising, while low-impact training
does not. Thus, you can reap weight loss benefits from this type of training
even when not at the gym.
Dietary Concerns
To lose weight, you need to burn more calories than you consume. In
addition to exercising to burn calories, you should restrict the amount of
calories you consume so that it's easier to reach a calorie deficit. To lose 1
pound of fat, you need to burn 3,500 calories. A deficit of 500 calories per
day will help you lose 1 pound over the course of a week. Reductions in your
food intake and calories burned during exercise will help you achieve this
deficit.
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