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The unfortunate fact about repeating the same routine day after day, year after year, is that you aren’t stimulating your body to achieve the results you are probably striving for. As the saying goes, “If you do what you’ve always done, you’ll get what you’ve always got.” Chances are, you’ll know someone what has been training the same way for what seems like forever, and have noticed that despite their training they have achieved minimal results. When it comes to aerobic training, the same rule applies.

Whether you are seeking to lose fat, get fitter, chances are you’ve been completing 30 – 60 minutes of continuous aerobic work 3 to 5 times per week. Added up over the year, this is a considerable amount of time that could have been better invested with your goals in mind.

Negatives of Aerobic Training

Continuous aerobic work over 8 weeks causes you to plateau and is ineffective for fat loss. Ironically aerobic training works against your power levels and effectively makes you slower. Tests have shown that athletes who performed more lower body cardiovascular exercise achieved worse vertical jump measurements that their counterparts who performed less cardio. Additionally, athletes who did more upper body cardio achieved similar results in medicine ball throw tests.

Aerobic training increases oxidative stress which accelerates ageing. Oxidisation, the formation of free radicals in the body is normally neutralised by antioxidants. When excessive free radicals accumulate, as elicited by cardiovascular training, all these free radicals cannot be neutralised, resulting in metabolic changes which can actually accelerate ageing, despite your best attempts to stave it off.

Aerobic training causes additional adrenal stress which can make you fatter, amongst other consequences. Normally functioning adrenal glands release small amounts of steroid hormones. Excessive extended aerobic exercise can upset this balance thus leading to fatigue of your adrenals. Symptoms of this can include tiredness, allergies, anxiety and depression, to name a few. Importantly, it can also mean that despite your efforts, you are unable to lose weight.

Cardiovascular training actually worsens your testosterone/cortisol ration, thus you will find it more difficult to add lean, fat burning muscle to your body. In the longer term, cardio can decrease your Basal Metabolic Rate, this making it harder for you to keep excess body weight off.

Conclusion

If you’re seeking to lose excess body weight by extended periods of cardiovascular training, chances are your efforts are in vain and that there are better ways to lose the excess weight. If you’ve been doing extended cardio for months on end and haven’t managed to lose the weight you’ve tried so hard to shed, there’s no time like the present to change your ways to get you back on track to achieve your goal. Consider increasing your resistance training or cross training and remember to always keep your exercise phases changing.
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