- Is your choice
of cardio REDUCING
your heart and lung capacity?
- Have you ever wondered what
secret
cardio technique is used by 12 week challenge participants to TOTALLY transform their bodies?
- Is conventional
steady state cardio
really the
best way to get fit and burn bodyfat?
- Discover why leading health researchers such as Dr Al Sears and Dr Mercola are recommending a NEW approach to cardio.
- Have
you ever wondered why conditioned endurance athletes (and supposedly
some of the 'fittest' people) drop dead from heart attacks at the
height of their careers?
- Is
it possible that excessive cardio might be
increasing
your
risk of heart
disease, osteoporosis,
and accelerating the
aging
process?
- What's the truth about
conventional cardio? Is it really
good for our health as we've been led to believe or...
- Is it possible we've
been lied
to all
these years?
The
answers will SHOCK
you!
Here's the Truth
About Cardio
Traditionally
we've been told that to increase our fitness we have to do long,
tedious,
steady-pace workouts like jogging or cycling and to stay in the 'fat
burning zone' if we want to lose bodyfat. HOWEVER:
Conventional
'steady-state' cardio is NOT
the
best way to
burn
fat or get fit and it may
actually be harming your
health
In fact, here's what leading health authority,
Dr Al Sears, author of 'The Doctor's Heart Cure' and 'PACE' has to
say...
- "Spending hours
doing conventional cardio weakens your heart, shrinks your lungs, and
stimulates your body to build MORE fat!
- Cardio is poorly
named as as it won't strengthen your breath or
your lungs. In fact, repeatedly exercising by 'staying within your
aerobic limits' will only shrink your lungs, rob you of critical
lung capacity and create a series of other health problems.
- During
20 years of working with extremely fit athletes, patients with diseased
or injured hearts and average people in between, one thing is
apparent...
"Conventional cardio is
a complete waste of time and effort!" - Dr Al Sears
------------
For
decades we've been encouraged to add up to 1 hour of cardio per
day to our already busy
schedules. However, not only is this
recommendation unrealistic for most people, it's completely unnecessary and in the longterm, it can be downright unhealthy!
Conventional
cardio does NOT strengthen our heart and lungs as we've been
led
to believe - it can actually do the OPPOSITE
Here's why...
Long duration
'steady state' cardio workouts forces your body to adapt and become
more efficient to the excessive demands we've imposed on our body...and
it does this by gradually rebuilding our heart, lungs, blood
vessels and muscles
as
small as possible.
The end result of this 'downsizing' is that we're robbed
of vital reserve
capacity.
What is
"Reserve Capacity?"
Reserve capacity is the ability of your heart and lungs to
withstand a sudden
increase in cardiac demand.
In real life there
are and there
will be
circumstances that put our bodies under stress
and require our heart and lungs to be up the task.
Heart attacks don't occur
because of a lack of endurance, they occur when there is a sudden
increase in demand that exceeds
your heart's capacity.
And here's the problem...
Conventional
steady state cardio does NOT build reserve
capacity!!
Exercising
for long periods might make your heart more adept at handling a 60
minute jog, but it's at the expense of providing you with the ability
to rapidly
provide cardiac output when you really need it.
Bigger,
faster,
more
readily available cardiac output is what we
really
need. So when we push for greater and greater
endurance
using conventional cardio, it can actually produce the opposite to
what we really
require in the modern world.
But
there's even more BAD NEWS...
A
ground-breaking study of long distance runners showed that after these
workouts, blood levels and oxidation of LDL (bad) cholesterol
and
triglycerides is markedly increased.
They
also found that prolonged running disrupts the balance of
blood
thinners and thickeners, elevating inflammatory factors and
clotting levels, both signs of heart distress.
A
study published in the Journal of Clinical Endocrinology &
Metabolism also found that long distance runners had reduced bone mass
and
an increased
risk of osteoporosis.
Conventional long duration cardio
can even make you age
faster!
(If you've made the
observation that a large proportion of endurance athletes have
more wrinkles and age faster than most, it's no
coincidence...)
It
all has to do with the fact that excessive cardio produces free radicals at an alarming
rate.
Unless these free radicals are 'mopped up' by antioxidants in our diet,
(endurance athletes and heavy exercisers need to pay very special
attention
to their nutrition and require many more
antioxidants than the average person) our immune system can
become compromised and make us more susceptible to
colds, flus, illness and even degenerative disease.
"What about burning bodyfat? I
thought low intensity cardio and working out in the 'fat
burning zone' was the answer?"
The
myth of the 'fat burning zone' has been around for a while. While it's
true that a greater percentage of fat is burned when working out at a
lower intensity, it's the total
calories burned that really
matters!
For example, it's been proven that
if you work out at a higher intensity using interval training
(but for much less time) you'll burn
significantly more calories after
the workout has finished. Up to 9 times more
to be precise!
In
other words, each calorie your burn from interval training
burns up to 9 times more bodyfat than a calorie burned during steady
pace exercise. Therefore, interval training has MAJOR fat
burning
potential!
To put this in perspective, to match the
results you'd get from a 12 minute
interval workout, you'd have to burn off 9 times as many
calories jogging! (easily 1 hour or jogging or more)
Excessive long
duration steady state cardio
breaks down precious muscle tissue
and diminishes
our
fat
burning ability...
It has to do with a hormone called cortisol.
Cortisol promotes excessive muscle tissue
breakdown and a lowered basal metabolic
rate (the
rate at which you burn calories.) This is why, over time, long
duration
steady state cardio can actually make you FATTER!
Will conventional cardio help to burn some
bodyfat? Of course! But nowhere near
as much or as efficiently as interval training.
The
Marathon Runner Versus the Sprinter
Due
to the nature of their training, long distance runners often experience
muscle wasting, they have a low reserve capacity, and they are more likely
to suffer from joint and bone problems.
Contrast this with
a sprinter whose training focuses on short bursts of
intensity,
the sprinter tends to be more muscular, has a much higher reserve
capacity, and has greater bone density.
What about fitness? Interval
training is vastly superior
for improving fitness!
Interval training has been demonstrated
as one of the most efficient means of improving fitness. One study
in particular (Tabata studies 1996) compared 2 groups of exercisers.
In
Tabata's study, one group did a full 60
minutes of low to moderate intensity exercise 5 days per
week. Group two also
trained 5 days a week except that this group performed up to
eight
20-second sprints of high-intensity cycling with a 10-second rest
(pedaling at
a much slower rate) in between. This was preceded by a warm up and
followed
by
a warm down.
Total exercise time? Just 4
minutes! (No,
that's not a misprint!)
The
results were extraordinary.
Tabata
found that athletes on the high-intensity interval training
programme increased their fitness
levels much faster
than athletes on a typical endurance training regime,
all this despite
the
VAST difference
in the amount of time
each group spent working
out.
The
results are as follows:
|
Tabata Studies (1996)
|
Steady State
Cardio
|
Interval Training
|
|
Cardio Duration
|
60 minutes
|
4 minutes
|
|
Aerobic fitness
increase
|
10%
|
14%
|
|
Anaerobic
Capacity INCREASE
|
NONE
|
28%
|
Participants
in the studies who did
the 4 minute workouts not only increased their ability to do anaerobic
exercise
(the type of exercise that features bursts of high intensity) but
also
their aerobic capacity (typically
performed at a steady pace with
the idea of developing endurance.)
Whereas group 1 showed no
anaerobic
fitness increase and a 10% increase in aerobic fitness, group
2 showed a
28%
and 14% increase respectively...and
all with only 4
minute
workouts!
Unbelievable
but TRUE!!!
Granted, the intervals used in the Tabata studies are too
intense for the majority of us, which is why I designed a modified version that uses timeframes of 12 minutes and 20
minutes.
Not only is interval training incredibly time efficient
and excellent for fat
burning and fitness, it
builds crucial heart and
lung reserve
capacity.
Some final
words about conventional cardio
Here's
a very important
question to ask:
"In
light of the information presented, can we really say that
the human body is designed to cope with the demands
of
repeated, long distance cardio
training?"
Based
on numerous studies citing the detrimental effects of
conventional cardio on the human
body in terms wear and tear, loss of muscle tissue, the decline in
heart and lung reserve capacity and more...
Despite what you may have been led to believe, the answer is an unequivocal NO!
Is low intensity, long duration
cardio ok from time to time?
Of
course! If you're just beginning an exercise programme and you're wanting
to increase your level of fitness, steady state cardio would be the best way to
start out. For example, 30 mins 4-5 times per
week at a moderate level of intensity. (As recommended by the ACSM - American College of Sports Medicine)
As your
level of fitness increases you would attempt to cover a
greater distance in the same timeframe of 30 mins - gradually
progressing from a powerwalk to a jog for example.
However,
based on the findings above and for optimum heart health, once you
have achieved a reasonable level of fitness, it is highly recommended to adopt a more holistic approach and use steady state cardio in
moderation for the reasons already outlined.
When long duration cardio (1 hour or more at a time) is the
ONLY
type of cardio exercise you
perform on a regular basis, the risks can start to outweigh the benefits.
From a health
perspective, excessive amounts of cardio can be potentially damaging. And from a time perspective,
long duration/ steady state cardio is incredibly inefficient and time wasting...
Introducing the AMAZING benefits
of Interval
Training!
If
you're tired of spending hour upon boring hour doing conventional
cardio workouts, (and potentially jeoparding your health in
the process) if you've been exercising consistently for at least 3 months and ready for a change, it's time to to
experience the AMAZING benefits of interval
training!
Interval Training has proven health benefits:
- Builds reserve
capacity
in your heart and lungs
- Significantly reduces the risk of heart attack and cardiovascular
disease
- Develops a powerful and disease resistant
immune system
- Dramatically increases energy levels
- Burns fat faster than you ever thought possible!
- Increases fitness levels more efficienty than any other method!
And all with
as little as 12
to 20 minutes of interval training 3 times
per week!
Hi, my name is Mark
Woodgate. I'm the fitness director of the New Zealand based
personal training company, Body Blueprint Personal Training.
Since 1999
I've been helping people transform their bodies, get fit and
improve their health by integrating interval training into their training programmes.
Now it's YOUR
turn!
You're about to discover the secrets of our specially designed cardio workouts - the same workouts used
by participants of our highly successful body transformation programmes!
Andreas
Ludvikkson used interval
training to lose 16kgs of bodyfat in only 12 weeks!
BEWARE! Not
all interval workouts are created the same...
These specially designed interval workouts are based on sound
scientific principles, and are proven to work!
Best
of all, these workouts are based on YOUR unique level of fitness, they
can be performed either indoors or outdoors using any of the following
options:
Elliptical trainer |
Stationery Bike |
Stepper
(Stairmaster) |
Treadmill
|
Spin Bike
or Windtrainer
|
Cycling |
Rowing |
Skipping |
Here's what
you'll receive:
* 5 Specially designed, 12 and 20 Minute Cardio Interval Workouts!
* 5 Easy to follow, step by step Cardio Guides!
* 5 Cardio worksheets
to record your progress!
...and for a very limited
time, you'll also receive 4 FREE Bonuses!
BONUS 1: The Truth About Cardio E-book!
- Dispelling the dogma and myths of conventional cardio!
- Featuring
3
specially designed and INCREDIBLY
EFFECTIVE cardio interval workouts! (easy to
follow, step by step instructions provided)
- Discover
how interval training can burn up to 9
times more body fat than regular cardio workouts!
- Discover when
is the best time of the
day to perform your cardio and burn bodyfat 300% faster!
- The
myth of the fat burning zone!
- Find
out how interval training sets your fat burning metabolism on
fire!
- Plus
much much more!
Valued at $27 -
Yours FREE!
BONUS 2: Training & Nutrition Insider Secrets for a Lean Body E-book!
Find out the difference
between 'good cardio' versus 'bad cardio' and dscover over 27 unique metabolism boosting secrets for stripping
off stomach fat and getting 6 pack
abs!
Valued at $37 -
Yours FREE!
BONUS 3: Two months FREE membership to the Body Blueprint Workout Club!
You'll receive a new workout programme every month based on YOUR specific
fitness goals. Featuring state of the art resistance training and
cardio
interval workouts for the gym OR from the comfort
of your
own
home!
(nb: The resistance training programmes of the Body Blueprint Workout Club are the perfect
compliment
to your new cardio interval workouts)
Valued at $48 - Yours FREE!
BONUS 4: How
to Boost
Your Metabolism E-book
Find
out the secrets to a fast metabolism and how
to
burn calories ALL DAY LONG!
(and discover
why interval training
is one of the very BEST ways to achieve this)
Valued at $27 - Yours FREE!
That's
$139 in bonuses alone!
...and all
for the incredibly low price of
only:
(NZ
dollars)
Click here for currency
converter Don't Miss Out. This is a LIMITED TIME offer & will not last
And it
all comes with a NO
RISK, 30
day money back guarantee
|
MY GUARANTEE TO YOU
Your
satisfaction is 100% guaranteed.
I'm so confident that you'll benefit immediately from these
cardio workouts, that I'm offering a 30 DAY NO-RISK,
UNCONDITIONAL, 100% MONEY BACK GUARANTEE! If for any reason
you're not thrilled with these workouts I'll send you a prompt and
courteous, no hassles, no questions asked, 100% refund...and the
bonuses are yours to keep absolutely FREE!
|
ORDER NOW!
(Your cardio interval workouts, spreadsheets, FREE bonuses and sign up form for the Body Blueprint Workout Club will be available for immediate download)
Special Bonus
Offer!
When you order your cardio interval workouts I'll provide you with unlimited FREE
email support! If you have any questions or need that little bit of extra
motivation, I'm only an email away!
ps: Don't procrastinate any longer...Take
action NOW and
start reaping the benefits of these incredibly time
efficient, result producing workouts! Your cardio
workouts and FREE bonuses are only one click away...
Body Blueprint Personal Training homepage
|
