![]() 5 Benefits of Cardio Training Cardiovascular exercise is a form of aerobic activity that entails elevating your heart rate for a prolonged duration to condition the heart and lungs, as well as to improve endurance. It involves activities such as jogging, using the stair climber or rowing machine, swimming lengths, or cross-country skiing. Cardio has numerous advantages for the body, including: 1. Cardio Training Improves Heart Health and Endurance Increased cardio means increased aerobic capacity — the amount of oxygen your blood receives and uses. This improved cardiovascular health allows your heart and lungs to move oxygen through your body more efficiently, which increases your endurance to get through longer training sessions. 2. Cardio Exercise Reduces Body Fat Due to the elevated heart rate and continuous intensity, cardio burns more calories than strength training. This higher calorie burn is why cardio workouts are more often associated with fat loss. That said, there are two types of cardio for fat loss to consider. High-Intensity Interval Training (HIIT): For HIIT workouts, you want to get to at least 80% of your maximum heart rate during the high-intensity intervals and not allow it to drop below 50% for the low-intensity intervals or breaks. HIIT workouts help you to retain current muscle mass. HIIT fat loss is believed to be related to an increase in hormone-sensitive lipase (HSL), a fat-burning enzyme activated by the release of hormones. Low-Intensity Steady State (LISS): LISS workouts consist of aerobic activities (walking, jogging at a leisurely pace, swimming laps, etc.) performed at low intensity for an extended period. It’s the opposite of HIIT. Research suggests that LISS workouts may help burn fat at a higher rate than high-intensity workouts. As a result, LISS is often considered better for anyone with significant fat loss goals, especially since it’s suited for all fitness levels. 3. Cardio Workouts Increases Energy There’s a complex relationship between stress, hormones, and energy. When you do cardio, your body releases stress hormones (epinephrine and norepinephrine). When released in small amounts through exercise, these hormones give your body energy. 4. Cardio Regimens Lower Blood Pressure Levels Regular cardio activity makes your heart stronger, allowing it to pump blood with less effort, decreasing the pressure on your arteries while lowering your blood pressure. In addition, studies have shown that endurance exercises like running, cycling, or rowing are effective at decreasing blood pressure. 5. Cardio Activity Increases Mental Clarity The increased blood flow from your cardio routine is good for your body and brain. Improved circulation can lead to better memory, as well as increased alertness and brain function. 5 Benefits of Strength Training Strength training, also frequently referred to as weight training, involves engaging your muscles against resistance in order to boost muscle endurance and power. The muscles are tasked with counteracting forces generated from your workout gear, whether that's weight training equipment like YBells, kettlebells and dumbbells, specialized machines, or your own body weight. Some of the advantages of strength training include: 1. Strength Training Builds Muscle Lifting weights builds and sculpts your muscles through hypertrophy, which is an increase in the size of muscles. Weights put more resistance on your muscles, breaking down tissue quickly and triggering your body to heal and build muscle in the process. A study published in the Journal of Applied Physiology found that participants increased their lean mass through a weight training program. 2. Strength Training Burns Calories Even After the Workout While cardio training burns more calories during the actual workout, strength training burns calories long after the workout ends. Your muscle is constantly being broken down and built back up, which requires energy (calories). This after-burn leads to a more significant calorie burn throughout the day. 3. Weight Training Protects Bone Health Weight training helps to increase your bone density, which strengthens your bones. Stronger bones can slow down or help to prevent osteoporosis, not to mention avoiding breaking or fracturing your bones. 4. Strength Training Prevents Injuries Stronger muscles support your joints, increase your mobility, and reduce your risk of hip or knee damage or arthritis. Strong joints also prevent injury through better balance, coordination and improved posture, decreasing lower back and neck pain. A study from the National Library of Medicine showed that strength training reduced the risk of falling by 40% in older people (who are at higher risk of falling). 5. Weight Training Improves Cardiovascular Health Weight training increases lean muscle mass, allowing your lungs to process more oxygen as you breathe and your heart to pump more blood with less pressure. Lowered pressure on your arteries puts less demand on your heart, reducing heart-related health issues. If you regularly lift weights, you’ll reap the benefits of a lowered risk of a stroke or heart attack.
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AuthorBrian Lowe Archives
February 2025
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