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Aerobic activity is anything that will get your heart rate up. (That's the short answer.)
How can it hurt progress? I'll give you a paraphrased letter
I sent off to an inquisitive client.
Okay, here goes.
"I think you need to cut back on the cardio.
I know, I know... I can here you screaming from here.
You're going to have to hear me out on this.
Our bodies are very efficient. Extremely efficient. You could even compare them to a giant super- computer constantly and tirelessly searching for the most efficient way to do everything that we do.
By the time you've done the same task three times, you can probably do it on 85% of the energy it took you to do it the first time.
So, when we look at cardio, the same thing applies. But don't take my word for it... Look at some of the aerobics instructors you may know.
How can these people, who do 9-10 classes per week still carry so much fat? The answer, cardio doesn't burn fat.
Muscles working burn fat. Period. The more you do your cardio, the more fuel efficient you're getting. That's right. You are turning your body into a fat burning "Yugo."
Wouldn't you rather be a fat burning "Hummer"?
You see, you've gotten your body to the point that it can do 30-60 minutes of your normal cardio on half the calories it used to.
My advice, for what it's worth, cut back on your cardio by a mile, and increase your weight training by a yard. You diet will be the deciding factor in how your body looks, not cardio. If your diet isn't squared away, forget losing that last 15 lbs. Especially if you're doing 5 hours cardio per week!
You want to burn the most calories in the least amount of time. You don't want to be able to fuel your whole 6 mile run with one rice cake and a smile.
Try weight training 4 days per week, cardio immediately before and after for no more than 15 minutes. Other than that, you need to rest.
You're under so much stress, your muscles aren't getting a chance to recover. And if they can't recover, they can't burn fat for you.
If you do this, take my advice and get more rest (while being very strict on your meal plan) you'll get the results.
That's my advice. A word of caution... don't take part of my advice, do it all, or don't do it.
It won't work the way your hoping if you don't control your meal plan while getting more rest."
That was my advice to her. She was a very busy, over-stressed girl, who only had about 10 lbs to lose.
Be advised that I don't recommend this in all cases. It's a stickly individual basis. The ACSM (American College of Sports Medicine) state that if weight loss is the goal, you should engage in aerobic activity for 30 minutes, 5 days per week.
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