Page 19 - A2104034 KYANI NITRO Nutrition Produktkatalog A5.indd

3 Types of Exersice

1. FAT BURNING CARDIO:

This includes any moderate exercise like walking, stair-
climbing, cycling, jogging, or swimming – basically when
you have a steady heart rate and you’re not winded.
Fat-burning cardio activates your body’s red muscle/slow
twitch, which is about 50 percent of your skeletal muscle,
meaning the muscles you voluntarily control. This means
that if you can move it – like when you lift your arm, scratch EXERCISE PLAN
your back, or walk upstairs – you are using skeletal muscle.

2. HIGH-INTENSITY CARDIO:

This is better known as interval/HIIT training, which
is characterized by bursts of speed (high heart rate)
followed by recovery periods (lower heart rate). Some
examples are sprinting, jumping rope, spinning,
running stairs, boxing, or most ball sports (like singles
tennis, racquetball, basketball, and soccer). Basically,
anything that has bursts of speed followed by moments
of recovery. High-intensity cardio activates your body’s
white muscle/fast twitch, which is approximately the
other 50 percent of your skeletal muscle.

3. STRENGTH TRAINING:

This is any type of exercise that overloads your muscles and
causes them to become stronger. A few examples are weight
training, Pilates, yoga, kettlebells, CrossFit,® and exercises
like push-ups, pull-ups, and squats. Always remember, more
muscle equals a faster metabolism, so strength training
is great for women and men, and it’s been shown to help
improve bone density as well.

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