Before you start spending hours on these treadmills, stationary bikes, and brilliant machines, let's see if a moderate-intensity exercise, prolonged cardio exercise really helps your body, or if it is usually a waste of time. I hope you will agree by the end of this article that there is a better way to be in good health, 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 offer low- to moderate aerobic (cardio) training for people 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 keeping your heart rate to a minimum". Before you just let go of this popular belief and become a “hamster on the wheel” doing endless hours of boring cardio, I would like you to consider a recent scientific study showing that a strong pace of endurance cardio activity may not be all that broken. until.
First of all, note that our bodies are designed to perform physical activity in the form of strenuous exercise followed by recovery, or standing motion and moving instead of steady motion. Recent research suggests that physical flexibility is one of the most important factors to consider in your training. This tendency can be seen in all of nature as all animals exhibit a standing and moving motion instead of a steady motion. In fact, humans are the only living creatures on earth who try to “put up with” the works of the flesh.
Many competitive sports (in addition to endurance running or cycling) are also based on standing and walking 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 compared with runners. Most athletes have a extremely dry, muscular, and muscular physique, while the average athlete who is dedicated to the martial arts often looks thin and sickly. Now what would you like to match?
Another factor to keep in mind about the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists know that strenuous endurance exercise (different from everyone else, but sometimes defined as no more than 60 minutes per session 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, efficient nitric oxide response (which can promote a healthy cardiovascular system), and increased metabolic response rate. (which can help in weight loss).
In addition, strenuous endurance training trains the heart only in one degree of heartbeat and does not train it to respond to a variety of everyday problems. On the other hand, flexible cyclic training teaches the heart to respond and respond to a wide range of needs, making it less likely to fail if you need it. Think of it this way - Exercise that trains your heart to grow faster and slows down will enable your heart to cope with daily stress. Depression can cause your blood pressure and heart rate to rise rapidly. Strength running and other endurance training do not train your heart to cope 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 heart rate all the time - let's say it was 135 beats / minute. Now, let's compare that with the most effective 20-minute exercise to alternate out-of-the-box airtime and one or two minutes between running to recover. With this exercise routine, 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 may 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 intensity will give you these improved results.
An important feature of flexible cyclic training that makes it more than a cardio of strength training is the recovery time between strenuous exercise. That recovery period is very important for the body to get a healthy response to the stimulus of exercise. Another advantage of flexible cyclic training is that it is more interesting and has lower drop-out rates than long boring cardio programs.
In summary, some of the potential benefits of flexible cycle training compared to continuous endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk of aging and depression, reduced muscle weakness, increased residue. The level of metabolic fluctuations after exercise, as well as the growing strength of the heart to be able to cope with the stresses of daily life. There are many ways in which you can reap 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. it is naturally made up of very flexible standing and walking movements. Additionally, weight training naturally includes short bursts of exercise followed by recovery times. High intensity interval training (which varies between high and low stiffness
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