Cardio Step training is ideal for increasing the body's endurance, optimizing coordination and boosting fat burning.
Cardio Step implies cardio training on a stepboard. This stepboard is a fitness device that allows you to simulate and train climbing up a step. Cardio training with this board trains the circulatory system and burns plenty of calories. To motivating music you can train your muscles. The Cardio Step course by John Harris mainly trains the leg and buttock muscles.
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Which Metabolism Type Are You?
by John Harris Fitness
One thing is clear – we can't choose our body structure. However, we can make the best of it. Have you ever thought about how your metabolism type affects your training success? There are three basic types: Ectomorph, Mesomorph, and Endomorph. Everyone falls somewhere between these types. By paying attention to the advantages and disadvantages of your individual body, you can certainly achieve success more quickly.
Ectomorph Body Type
The ectomorph body type is characterized by a very slim build with minimal body fat. They have narrow shoulders and hips and can initially handle very little training load. This type can often eat a lot without gaining weight. The advantage is that their low body fat allows for visible muscle development. However, ectomorphs find it challenging to stick to training and build up their long, lean muscles. With proper training, a well-defined body shape can still be achieved due to their narrow waistline.
Unfortunately, muscle soreness is common for this type, especially at the beginning of their training journey. Since muscle growth is slow, it's important to stay committed and show determination until initial progress becomes visible.
Eat, eat, eat! For the ectomorph type, consuming more calories than burned is important, especially complex carbohydrates and fats. Some so-called "hard gainers" even consume 5000 or 6000 calories per day – that's a lot. If you struggle to consume enough calories, you can turn to shakes. Gradually increase your training intensity, focusing on fewer repetitions with heavier weights. While cardio is allowed for warming up, it should be limited as it burns many calories.
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Mesomorph Body Type
This type is characterized by good muscle development and relatively low body fat. They have a broader build than ectomorphs and are ideally suited for achieving peak form. Athletes often fall into this category as they find it easier than others to get into shape, given all the right prerequisites. This type sees rapid progress in training and doesn't lose muscle as quickly during a training break.
The mesomorph metabolism type can tolerate more intense training but should be cautious not to rest too much on their laurels. Consistent improvement and a healthy diet are crucial. Compared to the ectomorph type, they should consume slightly less fat and more protein and carbohydrates.
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Endomorph Body Type
This type can quickly gain body mass, including both muscle and fat. They must be careful not to gain too much weight. Their advantages include quick recovery from training, enabling frequent workouts. The challenge is that training progress might not be as visible due to higher fat content. The endomorph body type typically has a broader appearance.
Regular weighing and adjusting calorie intake can prevent the endomorph metabolism type from gaining excessive fat. Use fats and carbohydrates sparingly. Cardio training should naturally be included, and intense full-body workouts are recommended for muscle building.
You can't change your body type, so don't be discouraged if methods that work wonders for others don't have the same effect on you. Try organizing your training and nutrition according to your body type, and success will follow.
