Here are a few simple tips for maximizing the positive aspects of cardio while avoiding some of the pitfalls.
Cardio often gets a bad rap in the health and fitness world. However, when done in moderation and combined with an appropriate weight training regiment, the impact of Cardio can be very beneficial. Additionally, you can avoid many of the drawbacks associated with Cardio with proper planning. I will provide a few simple tips for maximizing the positive aspects of cardio while avoiding some of the pitfalls.
Benefits
- Improved Cardiovascular Fitness & Endurance – Its called "Cardio" for a reason. This form of exercise builds your cardiovascular endurance, makes the body more efficient at processing oxygen and strengthens your heart, lungs, and vascular system.
- Better Quality Sleep– Studies have determined that moderate levels of Cardio have a beneficial effect on your quality of sleep.
- Enhanced Immunity– It even helps produce more white blood cells and distributes them around your body, which improves your immunity.
- Weight Loss– Cardio helps burn extra calories. And, when training in the right target heart range, it helps burn excess fat.
Drawbacks
- Higher Risk of Injury– Most forms of Cardio place a lot of stress on your joints, ligaments, bones, and muscles. You should balance high-intensity/impact exercises with low-intensity exercises to avoid injury.
- Hunger & Higher Calorie Intake– Cardio burns off your body’s glucose for energy. Next, your body will focus on fat reserves and ultimately turn to your muscles for energy. Avoiding muscle depletion will require consuming more calories.
- Reduced Muscle Mass– As I mentioned, excessive Cardio or the lack of an appropriate diet will reduce your muscle mass.
- Sleep Problems (excessive Cardio) – Have you ever done an intense Cardio workout at night before going to bed? Excessive Cardio at any time can cause sleep problems, but it is particularly impactful before you go to bed
- Boredom– the number one complaint of most fitness competitors is the boredom they experience on a treadmill or stationary bike.
My Recommendations
- Mix It Up– Stay active throughout the day, take the stairs & cross-train to avoid overtraining. Adding some variety to your workouts will make it more fun, maintain your interest, and help you avoid overtraining.
- Incorporate Weight Training – Weight Training will enhance your weight loss because muscles burn three times the calories as fat. It will help with your Basal Metabolic Rate and generate the Thermic Effect of calorie burn long after your workout.
- Take Time to Relax – Many people underestimate the importance of rest and recovery. An appropriate recovery period allows your body to avoid overuse injury, build muscle, and improve your BMR. I recommend getting between 6 to 8 hours of sleep per night, and scheduling at least two days of rest.
I hope my weight loss and fitness tips are helpful. I am also available to provide one-on-one coaching for Bikini Prep & Weight Loss Transformation. Schedule your FREE consultation today.