Long cardio, Benefits and harms of long cardio training
Repeatedly called into question and as old as the world, continuous cardio training is a constant subject of controversy. Today we will try to systematize the questions about him in an article without claims to grasp everything on the topic.
Benefits of cardio workouts
All the known benefits of cardio because that will only digest them:
Cardio reduces the percentage of body fat and helps in the fight to overthrow the overweight;
Improves the functioning of the heart and cardiovascular system;
It improves circulation, which leads to better working muscles, with increased blood flow in the muscles improves secretion of toxins;
Reduces stress and risk of diabetes;
Increases stamina, physical strength and endurance and improves the condition of the body;
Stimulate lung and increases capacity, improves breathing at rest;
Reduces blood pressure and affects normalizing cholesterol levels.
Cardio definitely can be classified as a useful activity. With cardio dramatically enhance the activity of the pituitary and pay many times more than normal growth hormone – the hormone of youth and a strong immune system. If not found the right balance between exercise, nutrition and recovery, however, can lead to side effects – loss of muscle mass and delay fat loss.
Still often argued that the longer the cardio workout, the more fat is burned, so cardio should be extended. It is not untrue that burning fat does not start immediately, but a process preceded by other energy sources and begin to include significant 15-20 min. After the start of training.
Practicing cardio to exhaustion for an hour or more, definitely not a guarantor of melting unwanted fat, but will cause your body to catabolic mode, the result of which will begin to lose except fat, more muscle mass and delay your metabolism.
This in turn will make fat loss more difficult task in perspective. By writing not aim to conclude that cardio should be low, monotonous intensity and duration insufficient because it will not achieve the desired effect.
When properly structured training including weights and cardio, a good diet and enough time to recover and taking into account several important cardio component (duration, intensity level of training pulse, adequate time for cardio), achieving your personal goals will it is only a matter of time.
Negatives of prolonged cardio workout
Like anything cardio also has two “persons”, carrying besides its positives and its negatives:
possible loss of muscle mass;
possible injuries from overtraining or poor running technique (or other form of cardio movement);
no it is the right way to build muscle mass.
These side effects are not a mandatory part of your fitness routine, but this must skillfully spend your time in the gym. So keep in mind that a lengthy workout with low intensity, ie pulse in 60-80% of the maximum, often to train with minimal efficiency.
As one of the most effective forms of cardio recently stated interval cardio workout. It allows accelerating the metabolism and the burning of calories, even several hours after training. But why can read in a single material.
Do not be fooled that the more sweat is during exercise, the more calories you will burn. You can just bring your body to dehydration.
Also do not be fooled into thinking that spending a little more time on the trail, you can eat more. Not everything extra eaten can be easily burned with cardio, just some foods are too calorie even in 100 g (nuts, chips, cakes, chocolate, etc.). So who in their busy daily lives can spend hours in the gym running to melt unnecessary pohapnatata food ?! However, if you have to stand an hour or more a day in the gym to do cardio trying to burn down calories better revise your diet and adjust your diet. Moreover, making daaalgo longer cardio without the necessary training and recovery strategy will undoubtedly incur overtraining, which in turn is a precondition for the emergence of trauma.
It is important to remember that if you only do cardio workout and your goal is to lose fat, keep in mind that this process will begin 15-20 minutes after the workout.
What is the best time?
A lot has been written and spoken about the length of which must be envisaged in a cardio workout. Clearly, that can vary according to different preferences and reasons, but over 60-70 minutes of cardio a day I would define as counterproductive, especially if you do not get enough protein, fluids and calories.
Optimal think it’s time for cardio in the order of 30-40 minutes. The duration of cardio should be consistent not only with the purpose of exercise, but also with his training experience.
Beginners can start with two sets of 10-12 minutes and strive to make a series of cardio at least 25 minutes. The American College of Sports Medicine recommends performing cardio workouts to 30 minutes, 4 or 5 times a week.
According to many surveys, the Canadian Cardiovascular Congress 2010 in Montreal are presented data clearly suggests that during marathon reduces blood flow to the muscles, there is severe dehydration and significant part of the heart is not functioning 100%.
This, of course, is reversible with proper rest and consistent training regime. We all know that regular physical activity reduces the risk of cardiovascular disease, but marathon, during the actual running a strong cardiac risk is increased. More than once it has happened seemingly healthy people die during long races. So think about is how long you will spend on the trail in the gym!
While gaining more supporters, it is useful to mention that intense interval cardio is not for everyone. Cardio with monotonous pace and low to moderate intensity is also among the most successful training methods and fighting / prevention overweight.
There is ample evidence that obesity may be the result of a very slight imbalance of power. Therefore, even a small amount of incidental exercise or activity if done consistently and not compensated by an increase in food intake, can turn the tide of obesity.
Although intensive cardio works quickly, it does not mean that prolonged monotonous cardio is useless. To not provided facts manipulative and misleading, I want to introduce you to another study concerning the intensity of cardio.
When sports results themselves against health standards …
In in. “European Heart” of the European Society of Cardiology published study (Gertsch, 2011), the conclusion of which is the following: intense exercise endurance causing acute dysfunction of the right ventricle of the heart, but not the left. Although short-term rehabilitation after everything looks normal, with some practitioners athletes are obvious chronic structural changes and reduction in the function of the right ventricle.
It is found that carrying out the cardio for long periods of time worsens the muscle tissue and reduced testosterone levels. Prolonged monotonous cardio affect levels of cortisol and often is accompanied by suppression of the immune system. Often marathon runners with solid experience themselves with colds and respiratory infections after the race due to altered levels of cortisol.
According to a study at the Department of Medical Research, Uppsala University Hospital, Sweden covered 5755 participants in ski racing mileage 90 km, registered in a national register for competitions conducted for the period 1998-2005
Hospitalized participants were free of cardiovascular disease and have been submitted for testing for arrhythmias and secondary outcomes. It was found that those who have completed at most events, and those with the best acquisition time are at higher risk of arrhythmia.
You can choose long cardio workouts or prefer short and intense?
People much preferred also aims countless different abilities. So there will always be fans and one, and the other way cardio training, as will studies in support and one, and the other thesis. Why not try both ways in an attempt to choose our fitting workout or why not combine the long monotonous cardio intensive interval cardio ?!
Let us realize what our goals are and to devote the necessary time and energy to achieve them! Some simply want to improve their health and stamina, others aim to reduce weight, while others are aimed at reaching a form of participation in competitions.
The answer to the questions that arise is basically to train properly and adequately providing enough rest. Or work wisely and be disciplined and respectful in relation to himself!