Well I’ll start by expanding that question to it’s full length: I’m looking to lose weight, what type of CV do I need to do? I’m currently doing 20 minutes on the treadmill, 20 minutes on the rower and 20 minutes on the stepper.
Now, there are 2 major things wrong with this approach, Firstly there is no resistance training which should always form a fundamental part of any weight loss training programme, secondly the intensity of the CV training is nowhere near hard enough to achieve much training benefit. In this post I am going to outline a very simple weight loss programme structure which addresses these two very common mistakes most people make and explain why incorporating resistance training and using high intensity CV training is so important.
(PS, this type of training worked very well for Russell!)
Ok so the programme structure I am going to give you today is very simple:
- Warm up- This means raising your body temperature and getting your joints loose (see my video on warming up in earlier blogs http://www.youtube.com/watch?v=QC709-RmV4A)
2. Conduct your resistance training- This should last around 35-40 minutes in total. Pick 5 or 6 exercises and complete 4 sets of 6-8 reps at a weight that feel challenging.
Resistance training is what makes us stronger and builds muscle. But I want to lose weight not build muscle! Is one of the most common myths surrounding fitness training, actually resistance training increases the rate at which we burn calories for up to 24 hours after a training session, muscle also burns calories just to exist. That means when you’re sleeping, sitting down, even eating! 1Kg of muscle uses approximately 100Kcal per day, imagine having an extra 5kg burning calories 24/7 which resistance training could give you.
3. Conduct your high intensity CV training- If your do this properly it should last no longer than 10 minutes before you are spent. Start with 3 x 2 min bursts on either an exercise like running, cycling or rowing or try doing a resistance circuit so: 30 seconds each on press ups, squats, Sit ups and lunges. As you improve shorten your rest time and increase the intensity you work at.
The routine outlined earlier had approximately 1 hour of CV training included, now while this would have burned fat and helped weight loss it would also have been highly boring to repeat 3 times per week and very time consuming. By combining resistance training with high intensity burst of CV training you can extract a far greater training adaptation in the same or even a smaller period of time.
Yours in fitness,