Here Are Effective Weight Loss Exercise Programs for Cardio Haters
Also considered as ‘aerobic exercise’, traditional cardio is type of exercise that stimulates heart rate and lung performance. In other words, a cardio exercise program aims to improve your cardio-pulmonary health so that you can have more capacity to work.
Traditional cardio-based exercises are usually long sessions of doing physical exercises that demand little physical effort. As means for weight loss, it is more about expending calories. This is where the expression, ‘sweating it out‘ come from because you are literally sweating out the calories through ‘constant moving’.
Examples of traditional cardio are: jogging (light running), skipping rope, and swimming laps. These are usually done for no less than 30 minutes and can be boring because they are rote movements.
Unless if you are real fan of skipping or if you are jogging through an exciting trail every time, it gets tedious and dull.
To up the “fun factor”, group cardio exercises like the Aerobics fad of the 80’s was born. Over time, it transforms into various types yet basically achieves the same goal — such as TaeBo, HipHop Aerobics, and Zumba to name a few.
Nevertheless doing varieties of the same thing is still the same thing and it can only do so much.
Great thing is that there are weight loss programs that are significantly different in principles but are just as or even more effective
High Intensity Interval Training – HIIT
HIIT is a proven weight loss method and the answer for the long aerobic sessions that most people hate — especially the bodybuilders. Basically, an HIIT program is combining bursts of high intensity exercises (ideally explosive movements) with low intensity exercises (usually aerobic type) which will serve as rest. It keeps your heart rate up and burns more fat in less time. It is also said that it increases your metabolic for the rest of the day even long after your workout.
The most basic example of this is the Sprint – Walk/Jog routine.
You sprint 100 meters with maximum effort, then you walk/jog for a minute or two as your active recovery period and repeat all over. The distance for the sprint and rest times may vary depending on goal, preference, and fitness level.
By definition, circuit training is a series of different exercises done in a sequence with little to no rest in between. A full circuit is considered a single set and the routine is usually repeated to perform multiple sets.
Circuit training for weight loss can be a form of HIIT. It is also aims to cut workout time and add variety to your program. The strength training element incorporated to the routine increases muscle mass which would speed up your metabolism in the long run.
A simple circuit set would be: 20 body weight squats, 10 reps bench press, 20 walking lunges, 10 dumbbell rows, 15 second plank, 30 Jumping Jacks.
Crossfit is more of a fitness philosophy that aims to improve functional fitness. It incorporates basic functional movements based on real-world situational biomechanics, gymnastics, plyometrics, aerobic exercises (such as running and swimming), and olympic lifts.
Crossfit has what they call WODs (Workout Of the Day) that are mostly and basically circuit exercises. Most WODs are a mix of aerobic, functional, and olympic lift movements and usually done as fast as possible in correct form.
The beauty of WODs is that you can ‘measure’ your performance (by time) thus knowing your fitness level. You can compare your current and past performances doing the same WOD. You may also compare ‘time’ with fellow crossfitters. It keeps you motivated to do better. WODs are also scalable. You may adjust number repetitions and amount of weight to be lifted.
More often than not, you would fuss more on performing better than watching your weight. But you lose weight anyway which is great!
Tabata is a form HIIT. It consists of eight rounds of high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval. It is short but sweet, would only take 4 minutes. Don’t let the short duration fool you. Tabata workouts will demand alot from you. This is also a favorite among crossfitters.
Nowadays, Tabata is done with music to keep you motivated and in rhythm. A lot of Tabata songs are already available for use. They are usually moderately upbeat music with a voice-over keeping you aware of the time.
MetCon – “Metabolic Conditioning”
Metabolic Conditioning, also known as MetCon, is an exercise principle — not only limited to a workout routine or program — with the purpose of training (conditioning) the body to optimally perform general or specific tasks.
It is also a method of training that involves a very high work rate, using exercises designed to burn more calories during your workout and maximize calories burned after your workout, or your afterburn. For sport specific MetCons, the body is being conditioned to efficiently utilize various energy systems to suit the sport.