Many people do cardio-type of exercise then they do strength training (e.g. weights). It is best to do cardio-type of exercises after your strength training. You want to be at your strongest when doing your strength training. Also, there are certain exercises that are more effective than the typical cardio-type of exercises that can be done after your strength training. We will call those exercises after-burners. There are a several great after-burner exercises that can conclude your workout with a bang (not a dud). Because you have thoroughly worked on your muscles such as your chest, back, arms, and legs, you are ready for these great after-burners that will burn calories and fat. Besides being effective, they do not take long. It should only take you at most about four minutes (which includes the rest period during the after-burners). You can try one particular after-burner exercise at a time. You would work yourself up to 8 sets of these after-burners. Each set would take 20 seconds and 10 seconds of rest. Initially, I did 4 sets of these after-burners after my strength training. Here are those after-burner exercises.
Mountain climbers are a great after-burner exercise. These are done with you being on all fours. Now, pretend you are climbing a mountain by shifting your left leg towards your chest. Then, shift your right leg towards your chest. You would alternate shifting your legs. To make it even more difficult, you could shift your hands the same way. These mountain climbers could be felt on your abdominal also. Towards the final sets of these after-burners, you can feel your lungs and heart working hard.
Another great after-burner exercise is the dumb bell swing or the kettle bell swing. You can start with a dumb bell or kettle bell between your legs. Hold the dumb bell or kettle bell with two hands. Later, you can use one hand. Then, swing the dumb bell or kettle bell up. Start by swinging it up to your shoulder. Later, you can go farther. Keep your heels planted. Bend your back like a hinge (not squatting down with your legs). Snap your midsection and take a quick exhale at the top position. Go faster to make it more difficult.
Sprinting in place is also a great after-burner exercise. Make sure you are pumping your hands (with an open hand not closed fist). Have your knees up to your chest to ensure you are working hard for the 20 seconds then have a 10 seconds rest. As with the other after-burners, you do this 4-8 sets.
Try these after-burners as a replacement to regular cardio at the end of your strength training. Listen to your body. If you feel too much pain doing mountain climbers because you have been doing them a lot, then do kettle bell swings or sprint in place. There are other great after-burner exercises such as dumb bell thrusters, jump rope (fast), squat jumps, etc. The keys are to do them after strength training and to do 4-8 sets of 20 seconds of exercise with 10 seconds of rest.
Why do these after-burners? You will burn calories and fat without burning yourself out. You will save your joints, ligaments, and muscles from excessive wear and tear. In the long run, you will do wonders for your physical fitness level.
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