28 Mar Why You Should Increase Your Cardio!
Cardio, also known as aerobic exercise, is one of the most common forms of exercise and is defined as any type of activity that increases your heart rate. Adding cardio to your routine is one of the most effective ways to enhance fat burning. Studies have found that aerobic exercise can increase muscle mass and decrease belly fat, waist circumference and body fat (38, 39, 40). Most research recommends between 150–300 minutes of moderate to vigorous exercise weekly, or roughly 30–40 minutes of cardio each day (41). Circuits, running, walking, cycling and swimming are just a few examples of some cardio exercises that can help burn fat and kick-start weight loss.
“Feel amazing – It’s not easy- but when you’ve finished, you’ll feel great! The endorphins will kick in and you’ll be ready to tackle anything the world throws at you!”
Studies show that the more aerobic exercise people get, the more belly fat they tend to lose. Cardio will also help reduce waist circumference, lower body fat and increase muscle mass. Cardio not only burns those extra calories but will build your aerobic capacity, increase your recovery time, clear all the lactate etc while also preparing you for harder sessions in the future.
Whether you’re a weekend warrior, elite athlete, age grouper, hobby cyclists or exercise in any form can contribute to a longer life. A recent study published in the Journal of the American Medical Association (October 2018) found cardiorespiratory fitness increases long-term mortality. This study investigated the effect of cardiorespiratory fitness and long-term mortality by looking at the data from over 120,000 patients (average age of 53) between the year 1994 and 2014. The outcome of this study indicated cardiovascular fitness is correlated to longer living. Extremely high aerobic fitness was associated with the greatest survival and elite athletes were the most likely to live longer. Elites demonstrated an 80 per cent reduction in mortality.
Engaging in high levels of aerobic exercise is also beneficial to older adults and those with hypertension. This study concluded, cardiorespiratory fitness is increasing life spans and health care professionals should encourage patients to achieve and maintain high levels of fitness.
4Remember- “You’re only one workout away from a good mood!”