For decades we have been encouraged to add one hour of cardio per day to our busy schedule. However, not only is this proposal unrealistic to most people, it is completely unnecessary and can be really unhealthy!
Conventional cardio does NOT strengthen our hearts and lungs as we already believe - it is actually OPOSIS. (especially when done excessively)
Here ... why ...
The long period of cardio is the state of your body to adapt to gradually rebuild your heart, lungs, blood vessels and muscles as small as possible. The end result of this "reduction" is that we are robbing us of important reserves.
What is "Reserve Capacity?"
The reserve capacity is the ability of the heart and lungs to withstand sudden increases in heart demand. In real life there are and will be situations that put our bodies under pressure and require our heart and lungs to function. Heart attacks do not occur due to a lack of resilience, they occur when there is a sudden increase in demand that exceeds your heart capacity.
And the problem here is ...
Conventional cardio conditions do NOT build reserve capacity! Exercising for long periods of time may make your heart more capable of jogging for 60 minutes, but it gives you the opportunity to release heart output when you really need it.
Easier heart output is what we need MUCH. Therefore, when we reject the greater and greater endurance of using a durable cardboard, it actually produces the opposite of what we need in the modern world.
But there are more BAD NEWS ...
A groundbreaking study of distance runners showed that after this exercise, blood levels and oxidation of LDL (bad) cholesterol and triglycerides increased significantly. It has also been found that prolonged running interferes with the balance of blood thinners and thickeners, improves inflammation and clotting factors, both of which are signs of heart pressure.
A study published in the Journal of Endocrinology & Clinical Metabolism also found that long-distance runners have reduced bone mass and increased risk of osteoporosis.
In addition, strenuous exercise extends the heart risk sevenfold.
A study published in the Journal of Endocrinology & Clinical Metabolism found that long-distance runners have reduced bone mass and increased risk of osteoporosis.
Conventional long-term cardio can even make you faster ...
If you've noticed that most endurance athletes have more wrinkles and age faster than most, it's no coincidence ...
That's because long cardio sessions produce large amounts of free radicals. Unless these free radicals are raised by antioxidants in our diet our immune system can be compromised and make us more vulnerable to colds, diseases, diseases and even degenerative diseases. Therefore, endurance and weight training athletes need to pay special attention to their diet as they require higher antioxidant intake than normal people.
Conventional cardio reduces your anti-aging hormone.
Human growth hormone (HGH) is associated with longevity, increased bone density, accelerated fat loss and lean muscle maintenance, all of which are important as we age.
However, HGH is only released when we involve fast-growing muscle fibers. Unfortunately traditional cardio does not involve the use of fast-growing muscle fibers, so we lose the anti-aging properties of these youthful hormones.
"What about body fat burning? I think low intensity cardio and working in the fat burning zone is the answer?"
The myth of fat burning has been around for a while. While it is true that a higher percentage of fat is burned while working at lower intensity, it is actually a significant amount of calories burned.
For example, it has been proven that short-term, high-intensity interval training burns more calories AFTER exercise is done ... up to 9 times more accurately!
In other words, every calories you burn from interval training burns up to 9 times more body fat than calories burned during a stable workout. Therefore, interval training has the potential for burning MAJOR fat.
In the long run, low intensity cardio exercise produces a high concentration of a hormone called cortisol. Cortisol promotes excess muscle tissue damage and low basal metabolic rate (the rate at which you burn calories.) Therefore, over time, long-standing cardio can make you FATTER.
Settlement? Interval training ...
Interval training has been shown to be one of the most effective ways to increase fitness, lose fat and increase reserve capacity - and WITHOUT the devastating health effects listed above.
Regarding fitness, one study in particular (Tabata 1996 study) compared 2 groups of exercisers. In the Tabata study, one group practiced 60 minutes at low to moderate intensity 5 days a week. The two groups are also trained 5 days a week unless they practice eight 20-second sprints of high intensity cycling with a break of 10 seconds in between. This is preceded by warming and followed by warmth. Total training time? Only Only 4 minutes.
The result is amazing. Tabata found that athletes in high intensity interval training programs increase their fitness levels faster than athletes in the regular endurance training regime, all despite VAST differences in the amount of time each group spent working.
Participants in the 4-minute exercise not only increased their ability to perform anaerobic exercise (a type of exercise that exudes high intensity acceleration) but also their aerobic capacity (usually performed at a steady level with the idea of developing Although level 1 showed no anaerobic fitness increase and a 10% increase in aerobic fitness, group 2 showed 28% and 14% improvement ... and all with just 4 minutes of training.
Unbelievable but TRUE!
Indeed, the intervals used in the Tabata study are too intense for the majority of fitness enthusiasts, which is why the Personal Training Framework Body has specifically designed 12 -20 interval training.
Some final words on conventional cardio
Based on the information presented, can we really say that the human body is designed to meet the demands of repeated, repeated cardio exercises, or do we need to emulate our ancestral hunter's exercise patterns? "
Based on numerous studies showing the adverse effects of conventional long-term cardio on the human body in terms of wear and tear, loss of muscle tissue, heart rate and lung storage capacity, etc., the answer is the last.
Of course, if you are new to moderate-intensity cardio, this is a great way to build a basic fitness level. (For example, 30 minutes 4 or 5 times a week as recommended by the American College of Sports Medicine)
However, don't forget to believe that cardio is better. When given the option to choose more quality in terms of quantity each time.
CONCLUSION:
Incorporate interval training into your fitness program and start reaping incredible health benefits TODAY!
The Shocking Truth About Cardio!
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