#morningcardio

[atozbodyfitness]

EPOC and The Truth Behind It.

EPOC, which stands for Excess Post Exercise Oxygen Consumption, is a lot more overrated than people realize.

 So, the idea for this is that after doing a HIIT exercise your body is still burning calories for up to the next 2 days.

 This is what sparked all those Hiit YouTube videos that people have made and continue to make on the internet.

 So, you had daily people and influencers alike claiming that you only have to do 15 minutes of HIIT workouts.

 You’d gain the benefits of calories loss for like half-hour or more for only doing 15 minutes worth.

 And because EPOC happens after then your continually burning calories even after you’ve finished your workout.

 Here’s the issue with EPOC and these Hiit made videos.

 It's extremely exaggerated.

 Here’s why

 EPOC does occur. But you will literally only burn like 30 to 90 calories after your workout over the next day or two.

 Only a small percentage continues to burn after your workout.

 A simple meal you eat will cover that and more.

 So, the post-calorie loss is very exaggerated and simply won’t keep you losing as much weight as you think.

 The other thing is the way these “Hiit” videos are made.

 They are actually not Hiit.

 Hiit is to be performed in a 20 to 30 second extremely high-intensity burst that you personally are able to handle.

 I have videos on this on my social media handles and just released on the other day on my Tik Tok.

 But you need to pick something such as running or biking or swimming or even certain plyometric exercises.

 You need to do an exercise that is going to push your personal limits to their capacity or breaking point.

 Doing a video where pushups or basic squats or pull-ups won’t get you to that level.

 Someone cannot simply generate enough intensity with those exercises.

 Are they still cool and fun to do? sure they are

 But they aren’t Hiit and again are misrepresented.

 They are just basic interval training.

 And thirdly…

 EPOC happens regardless of whatever cardio you do.

And you actually get more EPOC if you do steady-state cardio versus those types of Hiit videos.

 Multiple big companies have utilized this for people such as you and me can fall for it and buy their workout programs

 Are they necessarily wrong? Well technically no because it does happen, but they have really exaggerated its compound of effectiveness.

 So, what’s the point here?

When you see a video or someone claiming that a Hiit workout is awesome and that you burn so many more calories even after you finish, know that it's not entirely true.

 If you still like to do those Hiit YouTube videos, then continue to do them I’m not saying those aren’t good and shouldn’t be done.

 I mean you will still get fat loss from doing them as your move and burning calories.

 Just realize the accuracy of what they are claiming.

 And that there are more proponents than you think when it comes to “Hiit” videos and EPOC.

[choppedkidsuitcasepeanut]

Morning stroll in the #part . . . . . . . #dogwalk #morningcardio #morning #freshair #wintersun #brockwellpart #Australia #southAustralia #selfie #instaselfie #selfietime #gay #instagay #beard #beardgang #gaysofinstagram #nofilter #weekoff #staycation #Australialife https://www.instagram.com/p/CGYWRoxBSTJ/?igshid=1rvuj3wgjrg5z

[cupcakesandcardio-fitblr]

I’m doing a 7 day challenge with one of my besties. However, we are giving ourselves a two cheat day... So this sounds like this challenge is going to extend past these 7 days. Lol Got my workout in today. 2.76 miles walk on incline. I think I want to get back into the run/walk thing soon. I also got some abs in. I never feel it until I get off. Now, to get to some fruit and a salad. There’s a drive through salad place that I want to try! 😋

[rushikesh-wadkar-blog]

Just sharing some benifits of doing CARDIO:- •It helps you burn fat and calories for weight loss. •It makes your heart strong so that it doesn't have to work as hard to pump blood. •It increases your lung capacity. •It helps reduce your risk of heart attack, high cholesterol, high blood pressure, diabetes, and some forms of cancer. •Oxygen and nutrients are transported more quickly to muscles. •It improves your stamina and speeds up your muscle recovery. •It keeps up your conditioning, making the transition from “bulking” to “cutting” easier on your body. •It improves your body’s metabolic responses to food. And many more.. SO KEEP GOING... #cardio #exercise #fitnessmotivation #fitnessfreaks #fitnesslove #morningcardio #streetworkout #loosingfat #fitnessmodel #workoutmotivation #fitnessfacts #benifitsofcardio #benifitsofrunning #benifitsofskipping #dailykickstart #selfmotivation #motivation #fitnessislife #fitnessiseverything #indianfitness #beardlove #bearded #marathimulga #keeprunning #rushikeshwadkar #selfmotivator #mentalhealthawareness #mentalhealth #pumpyourheart #robinsharma (at Mumbai, Maharashtra) https://www.instagram.com/p/B41SZx1gIwE/?igshid=1f93lby3adc7s

[itsmedalma]

So what’s your excuse? 🧜🏻‍♀️ #bőrigázva ☔️ #12k #running 🏃🏼‍♀️ #rain #motivation #morningcardio ✌🏽 (at Margaret Island) https://www.instagram.com/p/Bxoumy4nVb2/?igshid=149844fubtfu2

[tbrushed]

Good Morning Motivational Quotes #goodafternoon #morningbreakfast #intags #morningbeauty #gooday #good_portraits_world #feelingood #morninghasbroken #morning #goodbay #morningcardio #morningfuel #morningcoffee #goodattitude #good_day #featuremeinstagood #feelgood #goodbnw #tbrushed #good #morningafter #fazlulkarim #morningcuddles #feelgoodphoto #crazygoodvoices #goodadvice #good_night #good_morning #morningaffirmation (at Mymensingh Dhaka Bangladesh) https://www.instagram.com/p/CiT7VKnPWlu/?igshid=NGJjMDIxMWI=

[shemoansabs]

#Cardio #morningCardio #upland #uplandmetrolinkstation #pokemon #pokemonGo #dragonite https://www.instagram.com/p/ChmlNVKrvJ4/?igshid=NGJjMDIxMWI=

[storpot]

Imposible Means .. #storpotofficial #morningcardio #kawazeswetra #goodmoring #saturday #morningshift #onesidelove #igers #fotografosticos #morningreading #morningswim #kadrajımdan #picoftheday #midday #financialindependence #morninglikethis #sundayvibes #morningfuel #morningmantra #morningslikethese #morningmeeting #today #evansknalpot #morningmeltdown100 #morningexercise #landscapephotomag #balatsokakları #instoreapp https://www.instagram.com/p/CgD7XCevdIN/?igshid=NGJjMDIxMWI=

[izelzanic]

Tiempo de reencontrarnos ✨ . . . . #morning #morningmotivation #morningsun #morningsky #morningcoffee #sunflare #eveningsun #flarelight #sundaysky #instagood #morninglight #morningstar #morningkiss #morningside #morningcardio #love #coffee #morningselfie #morning_selfie #beautiful #like4like #naturephotography #sunset https://www.instagram.com/p/CcQPeZDOm0r/?igshid=NGJjMDIxMWI=

[xeilynx]

The energy boost and mental stimulation of a short fasted workout in the AM is fantastic. I missed this . Now time to train some awesome people. Followed by working on my secret project then LIFTING! Woo Woo #cardio #wakeup #hello #levelup #dedication #motivation #12step #inspiration #nevergiveup #keepup #woo #goodmorning #startoffright #morningcardio #fastedcardio #me #creator #successistheonlyoption #losefat #soulwork #keepyourgoalsinmind #happiness #trainercode #stairmaster https://www.instagram.com/p/Bp4dZVqle5x/?utm_source=ig_tumblr_share&igshid=he9o6h7cgcs2

[benchdeadlift]

#morningcardio #fitness #postthanksgivingbloat #workoutmotivation #consistency #results https://www.instagram.com/p/CW3XuCQlXAv/?utm_medium=tumblr

[arsonsinternational]

Get Customized products with your brand Name. E-mail us: info@arsonsinternational.com Website www.arsonsinternational.com what's app +92 304 061 6106 #jacket #streetfashion #streetwear #customuniforms #tshirtdesign #sublimatedapparel #uniformsupplier #GetFit #GymLife #FitnessGear #hoodie #GymApparel #MorningCardio #FitnessJourney #dufflebag #FitnessMotivation #FitnessWomen #FitGirl #GetFit #gymaddict #basketballgame #basketballislife #fitnessApparel #activeWear #basketball #CustomApparel #soccerskills #soccerlife #soccer #GymWear (at Canabis) https://www.instagram.com/p/CWWScKZMwAK/?utm_medium=tumblr

[nate-the-realtor]

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A post shared by Nate Toro (@nate_the_realtor)

Thank you God for a other year Happy Birthday to me 🎂 getting my day started right hit the street with my cardio run let’s go! Want to wish everyone with a birthday today many blessings 🙏 #happybirthday #sept9th #itsmybirthday🎉 #anotherone #celebration #thurdaymotivation #morningcardio #runningman #feelinggreat #noexcuses #workout #gettingbackinshape #holdyourselfaccountable #letsgo #thatfloridaheatisnojoke #realtor #realestate #realestateagent #southfloridarealestate #miamirealtor #browardrealtor #onesourcepg #natetoro #natetherealtor #natetororealestate #natesellshomes #eltoroderealestate www.onesourcepg.com (at Fort Lauderdale, Florida) https://www.instagram.com/p/CTmXsZKHN7p/?utm_medium=tumblr

[atozbodyfitness]

Why You Should do Cardio After Weights

Now first things first. You don’t NEED to do cardio after weight training, but I always recommend it to people when they are working out especially if someone is getting started in the gym and they want to lose weight.

 But the main reason why you should be doing cardio after weights Is because of the continued calories you will be losing.

 Weightlifting will garner you a calorie loss of anywhere between 200 to 400 calories on a rough estimate. And of course, this varies per person but generally, it will be on the lower end.

 So by adding a 15 minute or more cardio session on the elliptical or treadmill, or better yet, swimming, will further your weight loss calories and give you other benefits.

 You’ll be increasing your lung capacity for oxygen, better your heart health, increasing stamina, creating more autophagy (the longer you do cardio the more you create), and also epoc (although I would take this with a grain of salt because EPOC is highly overrated).

 So just by adding another 15 to 20 minutes after your workout, if you can afford to stay the extra time, can go a long way if, of course, you repeat it over and over. It can’t be just a one-time thing.

 Are there different forms of cardio you should be doing if you have other goals such as holding on to as much muscle? Well yes.

 To allow you to have a better chance at keeping on muscle, you want to do a longer period of cardio, roughly 20 minutes or more, at a moderate intensity level or less. This is why you’ll see bodybuilders generally use the Stairmaster or walk on an incline or at a higher speed for roughly half an hour.

 Now everyone is different you may not need half an hour. You could need less or maybe you might need more time. It also depends on what level of fitness you are at as well.

 But you get the idea of it. To have a better chance at holding on to your muscle you want to do a longer length of cardio at a moderate pace.

 Now, this doesn’t mean you can’t do any hard-pressed cardio at all. I still do moderate to higher intensity cardio for a half-hour or more twice a week or more sometimes while doing at least 15 minutes of cardio after my workouts 2 to 3 times a week.

 But I also very strictly weightlift every day, and my nutrition is on point as well. Plus, I have built myself to handle this over time. So, it does vary as I said where your fitness levels are at as well, and like anything else, it takes time to understand your body.

 The only time I would say to step away from cardio is if you are really skinny and you want t pack on some size and muscle.

 You don’t need to focus on cardio just yet. Just focus on weightlifting for now for a few months.

 But If I were to give advice to someone who is wanting to lose weight, I would say aim for 90 to 150 minutes of moderate to intense cardio a week and also add in 30-second Hiit bursts every 5 to 8 minutes.

 And if you are more along the lines of myself where you want to retain muscle then aim for steady cardio at a low to moderate pace for about 20 minutes or more.

 There are probably people asking if they can also become muscular without doing cardio or have already done this.

 And if that’s the case, that’s good for you, you can take this approach if you like as it can work.

 But a few things with that is, you won’t get the benefits of strengthening your heart. You can lose weight by just watching your nutrition but why take out the best way to lose weight which is any form of cardio.

But it just never made sense to me why someone would want to get rid of an exercise that can just further them along to their goal because they are lazy to do it.

I don’t understand the logic behind it.

And there are many different forms of cardio that you can do. You don’t necessarily have to do it exactly as I said above but just get it in your routine as it will only benefit you.

 These are just some of the reasons why you should do cardio after weights and from my experience if you are wanting to lose weight or even to help maintain, it's good to add it in.

 How much cardio do you do a week and if not…..why not…..

[albografi]

MORNING 🌅 🌄 #morning #goodmorning #morningmotivation #sunrise #morningsun #mornings #morningsky #morningvibes #morningcoffee #photography #sunflare #lighthunter #eveningsun #eveningsunset #flarelight #hotday #sundaysky #morningwalk #instagood #nature #morninglight #morningrun #morningstar #morningview #morningkiss #morningglory #morningside #photooftheday #morningcardio #morningworkout

[tbrushed]

#goodafternoon #morningbreakfast #intags #morningbeauty #goodbyeandgoodriddance #gooday #good_portraits_world #feelingood #morninghasbroken #morning #goodbay #morningcardio #morningfuel #morningcoffee #goodattitude #good_day #featuremeinstagood #feelgood #goodbnw #tbrushed #good #morningafter #fazlulkarim #morningcuddles #feelgoodphoto #crazygoodvoices #goodadvice #good_night #good_morning #morningaffirmation (at Mymensingh Dhaka Bangladesh) https://www.instagram.com/p/CiT4CwyvKCp/?igshid=NGJjMDIxMWI=