The Stacking Effect

A great way to keep your heart rate elevated in the aerobic zone during a workout is by the Stacking Effect. You can accomplish a stacking effect by combining high intensity cardio along with basic bodyweight calisthenics.

The high intensity cardio will increase certain hormones in the body to create an after-burn effect. An after-burn effect is where your body’s metabolism will stay elevated for hours (possibly 48) after the workout is completed. Since we can’t train at high intensity for a long period of time, this is where the calisthenics come in to play. The calisthenics is more of the active recovery, you can perform bodyweight squats while your heart rate is still in the aerobic zone from the high intensity cardio. This style of training is very effective for weight and fat loss.

An example of this workout would be to run a mile at a very quick pace, an 8 minute pace or less would be appropriate. Once you have completed your mile, begin immediately with 20 squat jumps, 20 mountain climbers, and 20 squat thrusts. Take a 1 minute rest then complete the circuit three to four more times. If you are new to exercising, you should start off walking a mile as fast as possible then completing some easier exercises (body weight squats, wall pushes, planks on knees, etc..) I would also only go through the circuit 2x’s for a couple of weeks before trying to complete it 3-4x’s.

This style of a workout will cut down on your exercise time but you still will burn a ton of calories!

*New exercisers should seek out a health professional to go over guidelines for intensity and duration of exercise. It is also recommended that you get clearance from your doctor before starting up your exercise program.*

Call Fitness Together (330-702-1311) to set up your free fitness/nutrition assessment.



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Posted by on March 20, 2013. Filed under Exercise. You can follow any responses to this entry through the RSS 2.0. You can leave a response or trackback to this entry