Cardioacceleration
Cardioacceleration is a term coined by Jim Stoppani (so far as I'm aware) and is a technique that combines high-intensity cardio and resistance training into one fast-paced workout. Cardioaccelleration itself is specifically a method of cardio training where instead of resting between your lifts, you will do cardio between every set. For example, you will perform one set of an exercise, such as bench press, and then immediately follow it with one minute of high intensity cardio, such as jump rope or mountain climbers.
Any form of movement is fine for this, so it isn't necessary for you to run over to the treadmill, then try to make it back before someone steals your equipment; the key focus is performing some form of high intensity exercise for one minute during your rest period.
If one minute is too difficult for you to complete, start with 30 seconds or reduce the intensity. The goal would then be to gradually increase the time and/or intensity as you progress. You want to keep each cardio-acceleration minute as intense and demanding as possible.
One of the hidden benefits of this method is that it is killing two birds with one stone; 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, and eliminates the need for any additional cardio after your main workouts.
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 workout and create considerable EPOC.
Studies have also shown that performing cardio between sets allows for better recovery due to increased blood flow. Cardioacceleration 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. All of which help you push harder during the workout, and increase results afterwards.
Any form of movement is fine for this, so it isn't necessary for you to run over to the treadmill, then try to make it back before someone steals your equipment; the key focus is performing some form of high intensity exercise for one minute during your rest period.
If one minute is too difficult for you to complete, start with 30 seconds or reduce the intensity. The goal would then be to gradually increase the time and/or intensity as you progress. You want to keep each cardio-acceleration minute as intense and demanding as possible.
One of the hidden benefits of this method is that it is killing two birds with one stone; 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, and eliminates the need for any additional cardio after your main workouts.
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 workout and create considerable EPOC.
Studies have also shown that performing cardio between sets allows for better recovery due to increased blood flow. Cardioacceleration 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. All of which help you push harder during the workout, and increase results afterwards.
BEST FOR:
Improving Endurance/Cardiovascular Performance, Improving Recovery During/After Exercise, Weight Loss/Fat Burning
NOT FOR:
Injury Rehabilitation/Recovery, Improving Flexibility, New to Lifting/Unconditioned Individuals
Improving Endurance/Cardiovascular Performance, Improving Recovery During/After Exercise, Weight Loss/Fat Burning
NOT FOR:
Injury Rehabilitation/Recovery, Improving Flexibility, New to Lifting/Unconditioned Individuals