Aerobic cardio training is no longer the king of fat burning. There are better ways, such as interval training, strength training, and even circuit training. Let’s look at the latest research on circuit training versus aerobic training…
If you think only aerobic training can improve your cardiovascular fitness,
then you’ll be surprised by the latest comparison of circuit weight training
and cardiovascular exercise.
Brazilian researchers assigned subjects to a 12-week training program. One
group of subjects served as an inactive control group, a second group
performed aerobic exercise three times per week (35 minutes at 70% of
maximal heart rate), and a third group did circuit training three days per
week (lifting at 60% of their 1 repetition maximum for a series of exercises
for 35 minutes).
The results showed a similar improvement in peak aerobic exercise
performance for both training groups. Shockingly, the aerobic training group
did not outperform the lifting group. Both groups improved lower body
strength, but only the circuit training group got stronger in the upper body.
This study is a pleasant surprise for men and women who want to strengthen
their entire body and improve their aerobic fitness in only three short
workouts per week. You don’t have to do slow, boring cardio workouts to
improve your health (besides, you’d miss out on the upper body strength
For maximum results in minimum time, perform multi-muscle resistance
exercises (such as squats, pushups, and rowing exercises) at a moderate
intensity with minimal rest between exercises.
Your best bet is to start with a bodyweight warmup for 5 minutes, doing bodyweight squats and pushups. Then do 2 supersets of strength training exercises, such as dumbell squats and dumbell chest presses, followed by dumbell rows and reverse lunges. Then finish with interval training. That way you get the best of strength training, interval training, circuit training, and cardio training, all in one workout!
Get your free sample workout to burn belly fat, flatten your stomach, and work your six-pack abs at: http://www.TurbulenceTraining.com
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines and will help you burn fat without long, slow cardio sessions or fancy equipment.