Before you start spending hours on these treadmills, stationary bikes, and exercise equipment, let's see if moderate exercise, long-term cardio exercise really helps your body, or if it is often a waste of time. I hope you will agree by the end of this article that there is a better way to stay healthy, and that you do not have to spend endless hours on boring cardio machines.
It is not uncommon for fitness professionals and medical professionals to provide aerobic (cardio) training from slow to moderate people who are trying to prevent heart disease or weight loss. Typically, recommendations build something that goes with the lines "do 30-60 minutes of cardio not changing 3-5 times a week to keep your heart rate low". Before you just give up this popular belief and become a “hamster in the wheel” doing endless hours of boring cardio, I would like you to consider the latest scientific research showing that the steady pace of cardio activity endurance may not be all you have. what to do.
Most importantly, note that our bodies are designed to do physical activity in the form of strenuous exercise followed by recovery, or standing and moving movements instead of strenuous movements. Recent research suggests that physical fitness is one of the most important factors you should consider in your training. This tendency can be seen in the whole universe as all animals show movement and standing instead of solid movements. In fact, humans are the only living creatures on earth who try to “endure” physical works. Many competitive sports (in addition to endurance running or cycling) are also based on standing and moving movements or short bursts of hard work followed by recovery. To examine the example of the different effects of endurance or strenuous training against standing and walking training, consider the bodies of long-distance runners as compared to runners. Most athletes run with a very dry, muscular and strong body, while the average athlete who is dedicated to long-distance running is often thinner and less visually impaired. Now what would you like to compare? Another factor to remember about the benefits of physical variability is the internal effect of different types of exercise on our body. Scientists know that strenuous exercise (which is different for everyone, but sometimes described as no more than 60 minutes per session on most days of the week) increases free radical production in the body, can damage joints, reduce immune function, cause muscle wasting, and can cause inflammatory reactions in the body that can lead to chronic diseases. On the other hand, highly flexible cyclic training has been linked to increased anti-oxidant production in the body and anti-inflammatory response, active nitric oxide response (which can promote a healthy heart system), and increased metabolic response rate. (Which can help with weight loss). In addition, strenuous endurance training trains the heart with only one heart rate and does not train it to respond to various daily challenges. On the other hand, flexible rotation training teaches the heart to respond and respond to a variety of needs, making it less likely to fail if you need it. Think of it this way - Exercises that train your heart to grow faster and slower will enable your heart to cope with daily stress. Depression can cause your blood pressure and heart rate to rise dramatically. Strength running and other endurance training do not train your heart to deal with rapid changes in heart rate or blood pressure. For example, suppose you are running a race and are trying to maintain the same speed as a good 45 minutes. As long as you have not encountered major bumps along the way, you may have maintained the same heartbeat all the time - let's say it was 135 beats / minute. Now, let’s compare that with a 20 minute active exercise to alternate outdoor air time and one or two minutes between running to recover. With this exercise program, you quickly change your heart rate to a very high level, forcing you to grow stronger so that you can cope with a variety of needs. Your heart rate can change from 110-115 during the recovery journey to 160 bpm or more during the run. This is not to say that sprints are the only way to use this training style. Any training style that incorporates the most flexible tones will give you these improved results. An important aspect of cyclic flexible training that makes it more than just cardio for strength training is the rest period between strenuous exercise. That recovery period is very important for the body to get a healthy response to the stimuli of exercise. Another advantage of flexible cyclic training is that it is much more interesting and has a lower rate of stopping sports than long boring cardio programs. In short, some of the potential benefits of flexible cycle training compared to continuous endurance training are as follows: improved heart health, increased anti-oxidant protection, improved immune function, reduced risk of aging and stress, reduced muscle weakness, increased residue. The rate of metabolic fluctuations after exercise, as well as the increased capacity of the heart to cope with the stresses of daily life. There are many ways to get the benefits of standing and walking or flexible physical training. In addition to the aforementioned air races, many competitive sports such as soccer, basketball, racquetball, tennis, hockey, etc. naturally formed by flexible posture and movement. Additionally, weight training naturally includes short bursts of exercise followed by recovery times. High-intensity interval training (which varies between high and low intensity intervals in any cardio equipment) is another form of training that uses strenuous and recovery sessions. For example, a temporary training session on a treadmill might look something like this
Warm-up for 3-4 minutes at a fast walk oright jog;
Interval 1 – run at 8.0 mi/hr for 1 minute;
Interval 2 – walk at 4.0 mi/hr for 1.5 minutes;
Interval 3 – run at 10.0 mi/hr for minute;
Interval 4 – walk at 4.0 mi/hr for 1.5 minutes;
Repeat those 4 intervals 4 times for a very intense 20-minute workot.
The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and a strong, lean body.
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