You need a balance between duration, intensity and recovery that will get you the best results and prevent the effects of over training.
Exercise, is what causes the calories to be burned to generate energy. Energy recruitment during exercise is more complex. Your body uses different fuels, known as substrates, for the different intensity and length of exercises. For very high intensity exercises lasting for less than two minutes, such as a heavy weightlifting or an all-out sprint, your body generates energy without oxygen, drawing on muscle stores of creatine phosphate and glycogen, the storage form of glucose. For lower-intensity exercise of longer duration like walking, running or cycling, your body uses oxygen to burn glycogen and fat.
As for cardiovascular training, if your workout interest is simply cardiovascular fitness without concern for weight loss, then 30 minutes of moderate intensity aerobic exercise five days per week. Now after 40 minutes of aerobic exercise then your body changes to getting mostly fat for fuel. If fat metabolism and weight loss is your goal, then 60 to 90 minutes of daily exercise could be necessary. It's best to do weights before doing your cardio, that will deplete glycogen stores and force your body to use fat earlier in your cardio session.
Training your muscles will rely on limited stores of creatine phosphate, good for only about 10 seconds, and glycogen. The available stores of both creatine and glycogen will vary from one person to the next depending on nutrition and storage capacity, which is enhanced through exercise. Because of these limitations, high-intensity exercise sessions lasting longer than 30 minutes deplete stored glycogen and force the body to break down muscle protein for energy. In other words, weight training sessions lasting longer that 30 minutes could be breaking down rather than building up muscle.
Spending too much time exercising and not allowing enough time between sessions for muscles to recover can result in overtraining To prevent overtraining, allow 48 to 72 hours between training sessions for the same muscle group. If you need to add more workout time to reach a daily goal of 60 to 90 minutes, add a session of cardio rather than working another muscle group. listening to your body and taking a break when you feel sore or exhausted can help you get results.
I thought I had great idea about combining exercise with yoga technique. However reading the above post, I feel I am putting something superficial idea. Any way I am presenting the idea just to know your considered opinion on this idea. Yoga technique is all energy locks(3) along with wall push ups. In wall push up when we go towards wall we breath and well returning we exhale. while exhaling if we apply all the three locks simultaneously, it will give benefits of push ups and yoga locks.It is also claimed that it adds value to any exercise, if you apply root lock- it enhances the efficacy of an exercise. I am not an yoga expert, though I am practicing since my school days. If you feel like you may give your opinion on this combination.
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