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Posts Tagged ‘anaerobic’

Why dancing is one of the best exercise routines

If you picture a scene in the amazon rain forest full of animals, what is going on?

If they aren’t mating, eating or trying to eat or avoid being eaten, they are singing, dancing and playing.  I’m not saying animals are better than humans, because they are not as developed and don’t have the ability to reason, inspire or create metaphor.  However, I think we often forget that we are animals too. We’ve lost a lot of our instinct and what actually works for us to make our lives better.

In that way we can certainly learn a lot from them.  So let’s go back to that scene and let’s look at the animals singing, dancing and playing.  It’s marvelous when you think about it.  It’s a cacophony of the senses.  They are really in the moment, in the flow and doing great things without effort.  We can really struggle with that.

Our world has moved so fast that we’ve devised a lot of education, lifestyles and practises that were created without thought as to whether we are designed for it.

As a result we are often stuck in the analysis part of the brain, which only makes up a meager 2% of the grey matter.  The rest of it is based on sensory images, and we seriously neglect that to our cost.  Our perceptive ability and potential is often hugely hampered as a result.

In the previous articles, we’ve talked about using more of the brain while exercising to get better results and also to enhance the rest of our lives.

We’ve talked about sport, coordination, balance and ambidexterity.  Well, what about music?  RHYTHM.

So important as well.  Rhythm connects our auditory sense and kinesthetic sense.

What do nearly all top sportpeople, dancers or athletes have in common?  Great rhythm.  Wouldn’t it be a good idea then for us to look at this important factor?

Would a dance class for exercise be a good idea?  Of course it would.  Sure you are using more of your brain, you have to coordinate, get in the moment, stay in rhythm, connect with other people and also keep your balance.

It’s a marvelous thing to do.

If you watch a monkey swinging from a tree, a quick lizard moving at pace along the ground, or a gazel taking off on a sprint what you see is fluid movement.  It is in beautiful natural rhythm.

Dance is a great way to connect this up.  Team sport is also a great way to develop it.  A good team movement is all about rhythm.  It’s not quick, cohesive and elegant without it.  But dance is an easier way to develop this because rhythm in team sport takes some individual development first.

For strength, you can also master bodyweight movement using good technique, rhythm and copy animal bodyweight movements like the lizard walk.  There’s a flow, coordination, balance and rhythm to those movements you just can’t get with a conventional weights exercise.  It will also show in overall results; how you look, how you feel and how you perform.

Really consider taking a dance or zumba exercise class.  It will do wonders for you, even if you start with two left feet.  You can start to get great results just by improving and practising a few times a week.  You only have to look at the enjoyment, posture, fluidity, muscularity and tone of a professional dancer to see what it can do for us.

If you start you’ll be gaining those things too.

All you really have to do is keep showing up to enjoy yourself.

Does jogging make you slow?

Yes and no.

If you only jog for a number of months then you will get considerably slower. I experienced this myself first hand lately. I started playing soccer again after years and years of not playing, aside from maybe one game per year.

I was still speedy in those intermittent games (so long as I wasn’t socialising the night before), no pace had been lost. My stamina had been very poor though, because I’d only been strength training, playing golf and watching my diet.

This year I wanted to also get great cardiovascular fitness as well. So I added jogging three times per week to my regime.

I’m starting to play soccer regularly now. Stamina has improved considerably on the pitch, but I can’t believe how much pace and speed I’ve lost. I can keep on going and going, but my ability to keep up intense work (work capacity) and speed are almost non-existent.

So I’ve learned from this and have added sprinting and interval work into my regime. My speed is coming back and the better work capacity should follow soon as well.

To be honest, it’s not a bad idea to build an aerobic base of stamina first, because first and foremost you need to be able to keep going and also it helps your recovery from hard sessions.

As disappointed as I was with my loss of speed, the fact is I probably gave a better overall performance than the days when I had the speed, but lacked stamina.

Even when slow, I’d arrive in goalscoring positions and get back to defend a lot more, and this gives you more chance to use your hopefully decent skills and finishing. I also had more in the tank than other players as the game wore on, and started to influence the game more and score more.

It’s not easy to go straight into a full fitness regime so maybe this was a decent approach. However, I’m happy the speed is coming back. It’s a great thing to have, not just for running, but it also hugely helps your ability in having quick feet for skills and tackling.

The plan I have now is to play two 1.5-2 hour five a side games per week and do one tempo interval session as well, to cover aerobic fitness. All other sessions will be based on skills, strength, speed, agility and flexibility.

I’m replacing all jogging with the games and a tempo interval session, which is running repeats at 75% of max for 10 seconds and resting a minute or until heart rate goes to 130 bpm, and doing this for 15 to 30 minutes depending on if it is a light or full session. This is basically aerobic training done by easier sprints and work capacity training. It’s not full out intervals, which are great for work capacity, and it’s not jogging either. It’s intervals for aerobic capacity and some work capacity.

This is what sprinters do for conditioning. They are afraid of jogging causing a loss of speed and so am I now!
However, I’m not sure jogging would have any effect on speed so long as you maintain your sprint and speed work. Some boxers and mma fighters maintain blinding speed with regular jogging on top of their speed routines, so that suggests it isn’t a problem if not done in isolation.

But it may be better for athletes that need maximum speed to stick to games and tempo intervals. It is something to consider, it may be more specific to the needs of certain types of sports. In soccer for example, it is all bursts and recovery, which is more suited to tempo intervals and outright speed training on top of games and regular training.

All in all this is something that needs consideration. If you want to build an aerobic base from scratch you are probably better starting with walking alternating with jogging and building up to jogging. However, if you also need or want speed, then beware that this cardio work alone will take all speed away (over a period of months).
Have speed work as part of your routine as well, if so required.

Is High Intensity HIIT Cardio Better For Fat Loss Than Steady State Cardio (Like Jogging)?

It is better for fat loss, but not as good as using both.

They both have pluses and minuses when it comes to burning body fat.

High intensity is great at releasing body fat and steady state is great for burning it off so that it doesn’t go back to fat storage.

Either type of cardio will burn body fat, under the right circumstances.

However, from the research and our experience HIIT is superior for fat loss because it encourages sugar to be converted into glycogen and put into carbohydrate storage in muscles. It encourages this more than sugar being converted into fat and put into fat stores. It also does this more than steady state cardio.

That’s not to say steady state exercise encourages fat storage. That’s not true either, it’s just not as effective for changing body composition.

But using both will give you the best results. HIIT is better for teaching the body to mobilise fat, and steady state is better at teaching the body to use fat for fuel. You can also do more steady state than HIIT, which means you can train more by using both, leading to greater results.

A lot of people are trying to suggest that steady state is bad for you. It’s not. Any bad results are due to overtraining, plain and simple. Too much of anything, too often, is bad for you. With steady state, overdoing it just takes longer to show up and does so in a more subtle fashion than usual, and that’s where the confusion comes from. Problems that arise from steady state overtraining are also nearly always accompanied by a lack of resistance training and excessive prolonged calorie restriction.

Using a well designed program and good tests to see when you need rest, will avoid this problem. We have a top quality cardio program in our book Precision Physique: Module 2 training, which covers all types of cardio in the one program. We also make sure you don’t overtrain.

If you do cardio correctly it is a very good fat loss strategy. And if you are strategic in using all types of cardio, then the results are even better.