|It will fire up your fat-burning furnace like nothing else.|
Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout.
Instead of resting between your lifts, you will do cardio between every single set.
Simply put, you'll lift one set of a prescribed exercise, such as bench press, and then immediately follow it with one minute of cardio.
Cardio effectively replaces your rest periods. Now, I don't mean you have to rack the barbell, run across the gym, and jump on a treadmill or stationary bike.
Your cardio acceleration exercises can be as simple as running in place next to the bench. You can also do jump rope, dumbbell cleans, step-ups, or any combination of full-body exercises.
The only requirement is that you move for an entire minute.
If you're new to fitness and find that one minute is too long, reduce the time to 30 seconds or go slower.
The goal is to gradually increase the time you spend doing high-intensity cardio. You want to keep each cardio acceleration minute as intense and demanding as possible.
It might seem strange to do short bursts of cardio, but if you think about it, those one-minute bursts will add up to 20-30 minutes of high-intensity intervals per workout.
Twenty minutes of high-intensity training burns much more fat than 20-30 minutes spent walking on a treadmill.
The additional intense movement during your workouts will keep your heart rate elevated for the entire training session.
You'll burn more calories during the actual workouts, but more important, you'll burn more calories after the workouts.
Cardio acceleration keeps your metabolic rate higher, longer, even when you're resting.
In other words, you burn more calories during the workouts, but you'll keep burning calories long after you're done training.
The Science Behind
If you're worried about getting too tired from cardio acceleration to lift intensely, don't be.
A University of California, Santa Cruz, study found that when subjects did cardio between weightlifting sets, they were able to recover better because of increased blood flow.
Cardio acceleration elevates your heart rate, which means more blood pumps to your working muscles throughout your workout.
Blood delivers oxygen and nutrients, which enhance your body's ability to generate and maintain energy.
In addition, better blood flow delivers a bigger muscle pump, which can lead to greater growth because of the stretch it places on muscle cells and fascia.
Bottom line: Cardio acceleration will boost your muscle strength and endurance, not hinder it.
Many who are new to cardio acceleration wonder if it's better than high-intensity interval training (HIIT).
These people don't realize that cardio acceleration is HIIT.
Instead of a typical HIIT session, which alternates intervals of high-intensity exercise with intervals of rest, or low-intensity exercise, cardio acceleration mixes high-intensity, cardio-based exercise with intervals of intense resistance exercise.
This mix helps you burn fat and build muscle.
You don't have to do the same cardio acceleration exercises for an entire workout.
You can vary your cardio acceleration choices as much as you'd like.
In general, the more variety you have, the better.
Variety will help you stick to the program, place new demands on your body to spur adaptations, and keep you from growing bored.