Why Cardio Is Essential For A Healthy Heart

September 15, 2022

We all know that if you want to build your muscles, strength training is essential in building a solid muscular physique. While it was emphasized over and over to do weight training, one muscle people tend to forget about is the heart. 

While you can do 100 bicep curls in a workout routine, your heart is responsible for contracting over 100,000 times a day and is a bit more critical for your overall health. 

The leading cause of death in the United States is cardiovascular disease. Taking care of your heart can help protect it from problems and keep you healthy.

Cardio training not only burns calories but can also help you maintain a healthy lifestyle and achieve any fitness goals. Cardiovascular Exercise can help reduce your risk of cardiovascular disease by almost half while also improving your ability to recover from strenuous workouts and use fat as a fuel source instead of carbohydrates.

Most people who go to the gym do not take the time to do cardio, and we have all been there; get a pump or go for a run? Is it even a question? However, downplaying the importance of cardio is only holding you back. Especially if you are not among the genetically gifted.

Cardiovascular training is important for overall health and well-being. It can improve heart health, blood pressure, and cholesterol levels and decrease the risk of developing heart disease.

The Two Methods of Cardiovascular Exercise

There are two primary types of cardiovascular exercise: aerobic and anaerobic. Each has its benefits and drawbacks, so you must find a routine you enjoy and switch things up every couple of months to keep your workout interesting.

LISS - Low-Intensity Steady State

Low-intensity, sustained-effort cardio is the most basic form of cardiovascular exercise and is often referred to as “long slow distance” or “steady state.”

To use this cardio training method, you should pick out a piece of equipment and begin moving at a fast pace. You can still carry on a conversation while exercising, but you should be moving faster than if you were doing something leisurely.

LISS is a simple and effective way to improve your fitness. The exercises are relatively low-intensity, which makes them easy for beginners to follow. LISS training is a great way to recover from a strenuous weightlifting workout. It’s not as taxing on your body as other forms of exercise and can be done at any time.

LISS has some drawbacks, the main one being that it can be pretty dull. Another big drawback is that it is time-consuming, and it can be easy for someone with a busy life to find other things they would do for 45 minutes rather than walk around the park or on a treadmill. Performing cardio training for an extended period will result in increased fitness levels. However, your progress will plateau if you perform this type of training after a few weeks. To continue seeing improvements, you must increase the time you spend performing this cardio training.

Think of it this way; you quickly become more efficient at LISS. Efficiency is not necessarily bad unless you are performing cardio to improve performance. However, you do not want this “efficiency” when it comes to fat loss.

HIIT - High-Intensity Interval Training

High-Intensity Interval training, or HIIT, is a type of cardiovascular exercise that involves alternating periods of high-intensity activity and rest. Different types of interval training can be done, from running, jumping rope, heavy bag work, or rowing. These different modes offer a variety of benefits that anyone can enjoy.

Perform interval training by alternating periods of higher intensity exercise with periods of lower intensity. This method can be applied to running the straightaways of a 400m track and walking or jogging the curves for a couple of miles.

Interval training can be customized for different fitness levels by altering the work-to-rest ratios when performing your chosen exercise. For example, a 1:3 work-to-rest ratio would mean a trainee performing one minute of intense exercise followed by three minutes of active rest.

On one side of the spectrum are popular protocols for their intense bursts of work followed by short rest periods. On the other side, you have more moderate protocols that last for four minutes.

Interval training is an efficient way to work out because it increases intensity quickly, which cuts down on time required to see results.

Chronic cardio training can adversely affect the body, such as muscle loss. However, interval training has effectively minimized these adverse effects and kept the body engaged and motivated.

The good news is that interval training does come with some benefits. However, it can be challenging to recover from these sessions, which can impact your weightlifting workouts if you are not careful. Additionally, they are often challenging work.

If you’re not mentally prepared for a workout, it won’t deliver the intensity necessary to see results. Interval training requires contrast between hard and easy intervals. This prevents the session from turning into a medium interval followed by an easy interval.

A Strong Heart, a Strong Body

Take care of your heart to maintain good health and achieve an incredible physique. A strong heart will help to ensure that you can perform at your best and stay healthy overall.

A strong heart can deliver more blood, which contains all of the oxygen and nutrients your muscles need to recover and rebuild themselves after a challenging workout. Additionally, any metabolic waste is carried in the bloodstream to be removed quickly, which speeds up the process of recovery.

Starting a cardio training program can be as simple or complex as you wish to make it. However, it’s always best to start simply and progress from there.

You can make a healthy heart foundation by doing moderate-intensity cardiovascular exercise three to four times a week for 20-40 minutes, then gradually adding in one or two 12-20 minute high-intensity interval training sessions per week if you have time or are in a hurry to lose weight.

When starting a cardiovascular program, it is essential to ensure that your weight training and cardio sessions are performed separately. This will maximize the benefits of both workouts. If you must train both in the same session, perform cardio after weight training to minimize interference effects.

A heart rate monitor can help you stay honest about the intensity of your training and be a valuable tool for training. To find your target heart rate for a given workout, use the percentage of your age-predicted heart rate (utilizing the formula 220-Age=APHR). Additionally, consider taking your cardio training outside to get sunlight and fresh air.

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