Tag Archives: Cardio

I train with weights regularly. Why do I need to do cardio? 6 Key Benefits of Cardio Exercise

My eyes light up each time I visit a gym the same way a child’s do when she sees a toyshop. I love to check out the equipment, the freeweights, the pull-up bars, the benches, the power cages, and cables & pulleys, etc. It is almost therapeutic for me to see how different gyms are laid out and the type of exercises they cater for.

Because I know how addictive ‘gymming’ can be, I understand when I see some people training religiously in the weight room, to the exclusion of all other forms of exercise. The category of young men especially falls within this group (their favourite body parts being the arms and chest – to be trained everyday!) Yet, there is so much variety in terms of exercises that even watching a weight training session in progress can be entertaining.

In contrast, the cardio sections of gyms could seem monotonous and boring. The so-called ‘serious’ fitness freaks, especially among men, stay away from cardio exercises because they seem too ‘feminine’. It is no wonder that all classes for aerobics, Zumba, Bollybics, and other variations of the same thing, have an overwhelming number of females in attendance as compared to males. Just as women don’t want to ‘bulk up’ by training with weights, men do not want to appear feminine by doing cardio work.

I see some people training religiously in the weight room, to the exclusion of all other forms of exercise.

But ignoring cardio exercises simply means that you are overlooking a crucial component of fitness – your cardiorespiratory health – the health of your heart, which you will literally need for a lifetime to pump blood through your body; your blood vessels, which carry the nutrients your organs need for various functions; and your lungs, which oxygenate the blood from the air you breathe.

Let us understand why cardiorespiratory endurance matters. Put simply, it is the ability of your heart, blood vessels and lungs to function adequately for a prolonged period of time while carrying out any aerobic activity, i.e. when your body can use oxygen in the air to generate energy. You are in this aerobic zone over 99% of the time – while carrying out all day-to-day activities. The aerobic zone is heightened when doing cardio activities such as walking, jogging, running, cycling, swimming, rowing, stair-climbing, dancing, step aerobics, etc., which is why it counts as exercise, popularly known as ‘cardio’.

Cardio offers six key benefits for health and fitness:

  1. Improved heart health – The word ‘cardio’ literally means ‘heart’. Cardio helps to regulate and enhance the capacity of the heart to pump blood through the body, thus, reducing your Resting Heart Rate (RHR), which is a measure of the fitness of a person’s heart. In practical terms, it means that the lower your RHR, the greater your stamina when it comes to cardio/ aerobic activities that last for a long duration, ranging from a few minutes to even a few hours. A healthy person’s RHR is typically between 60-80 beats per minute. A healthy person with a lower RHR than 60 bpm shows positive adaptation to cardio exercise and will likely have greater endurance or stamina than a person with a higher RHR.

Do you know people who get out of breath after walking just a few tens of metres or climbing a short flight of stairs? They likely have a high RHR, i.e. over 80 beats per minute.

  1. Lowered recovery time – A lowered RHR means that you can recover quickly from any strenuous activity and, thus, you would feel less tired than before. Also, the cardio training stimulus leads to a process called neocapillarisation, i.e. formation of new capillaries, through which nutrients are transported to different organs in the body via the blood. With a greater number of capillaries available for this job, recovery time is further reduced.
  2. Reduced risk of heart disease – With an improvement in heart health, the risk of disease automatically goes down, as it normalises blood pressure, helps to manage insulin response to glucose (the key marker for diabetes mellitus), and, hence, reduces risk of atherosclerosis.
  3. Improved skin health – Cardio increases the circulation of blood through the body. The nutrients in the blood reach skin cells too and drive toxins & dirt out of the body through sweat. This helps to keep your skin healthy.
  4. Accelerated fat loss – Aerobic exercise of any kind draws upon your body’s fat reserves for providing energy for long periods. Hence, cardio can help accelerate fat loss and improve body composition.
  5. Reduced stress – While exercise of any kind helps alleviate stress, cardio work especially releases endorphins into your blood that activate your mood sensors and reduce stress by increasing the blood circulation to your brain.

With a wide-ranging menu of cardio activities on offer, one may wonder which one to invest time and effort in. More on that soon.

 

PC: Essentrics with Betty

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I walk 30 minutes each day. Why do I need to train with weights?

I was 11 when I learnt for the first time that ‘walking’ was a cure for all obesity-related maladies. A neighbour, the mother of a friend of mine, had, I’d heard, been denied a reservation on a US-bound flight by an airline because she was overweight. Now I don’t know about airline norms existing at the time, but I do recall that that lady walked about ten kilometres everyday for the next three months to whittle down her 96-kilo frame to a 78-kilo one. When she tried to book her ticket again, the airline had no cause for complaint. On my following term break, I heard that the lady had had to extend her sojourn in the US due to a knee fracture she suffered from a fall on the pavement.

I’ve seen this story repeat itself several times since then (newly minted middle-aged marathoners who literally break a leg, come to mind). ‘Walking is the best exercise.’ This apocryphal piece of advice is dished out to so many so often without the slightest thought for long-term health.

Well-meaning relatives and friends, who oftentimes are the biggest defaulters where exercise is concerned, seem to proffer this advice left, right and centre. Mothers-in-law of expectant brides encourage their daughters-in-law to ‘simply walk’, all as part of the ante-natal care-giving for the mothers-to-be. Doctors of obese diabetic patients prescribe ‘walking for 20-30 minutes a day’ as part of the treatment. Parents of obese teenagers tag the children along with them on their own morning walk ritual.

Walking is the best exercise.’ This apocryphal piece of advice is dished out to so many so often without the slightest thought for long-term health.

Now, I have nothing against walking as a form of exercise. In fact, it is an inseparable part of my own regimen. It is convenient, cheap, does not need to be learnt, and does not require any special gear or equipment except a good pair of shoes. But to say that it is the ‘best form of exercise’ only explains the ignorance of the person saying it.

A person may be motivated to take up exercise for a variety of reasons, mostly reactively, unfortunately, rather than proactively. But if the goal is to seek long-term sustainable health and fitness, then depending on walking alone is investing your time in a severely lop-sided exercise programme.

If you break down the physiology of walking, you’ll realise that it is primarily a lower body workout, which engages your core. It is a high-impact activity that causes a great amount of stress on your weight-bearing joints, the hips, knees and ankles. Since it is a low intensity steady state activity (walking fast would still qualify as low intensity if you are able to do it for tens of minutes), walking engages your aerobic energy system (more on this later), necessarily involving your cardio-respiratory apparatus to provide a constant supply of energy.

The reason that long-time joggers look very lean – they lose the defining muscle along with the body fat.

As a cardio activity, then, walking depends on the carbs immediately available in your system in the form of glycogen stored in muscles, the fat stored in your body as adipose tissue, and the protein from muscles, which can break down to create glucose for energy, in that order. This implies that a cardio activity will eat through your muscle (presumably precious) if it is not able to generate enough energy quickly from the body fat (presumably dispensable). That’s also the reason that long-time joggers look very lean – they lose the defining muscle along with the body fat, unless their nutrition super-compensates for it.

When you let go of muscle, you allow for the weakening of your joints and, hence, bones. So, while your cardio-respiratory endurance improves, resulting in greater lung capacity and a lower resting heart rate, your muscles atrophy and your joints become feebler. How do you then spare the muscle and avoid risking a joint/ bone injury? By doing two things – ensuring appropriate nutrition (a protein-rich diet to repair the muscle tissue) and training with weights.

If fat loss is your goal, then you absolutely must make weight training a part of your fitness regimen.

Weight training provides your body with the training stimulus to first break down muscle tissue and then build it up to be stronger than before. It also prepares your joints and bones for dealing with high-impact activities such as walking or jogging.

If fat loss is your goal, then you absolutely must make weight training a part of your fitness regimen. A larger muscle mass means that you carry more metabolically active tissue, i.e. lean body mass, which revs your metabolism and increases your Basal Metabolic Rate (BMR). Also, resistance training has the greatest after-burn effect among all types of exercise. Hence, you burn more calories even when you are at rest and not only during exercise, as is the case with a cardio activity.

Here’s a bonus: weight training helps muscles to hypertrophy, i.e. grow larger, giving your body a complementary anti-aging lucky charm. It tones the body because muscles add definition to the limbs. You’ll love the compliments that come your way. (See what I did there?!)

Despite all these benefits to resistance training, there is a lot of resistance to training this way. (Okay, now I’m overdoing it…backing off!) I’ll explore other myths on this soon.

 

PC: shutterstock