Trainer Tuesdays
Happy New Year and welcome back to the weekly edition on
Trainer Tuesdays. Make sure to check in at our blog every Tuesday evening to
learn the expertise of our great staff. Aside
from being fantastic exercise coaches, they are also extremely knowledgeable in
many aspects of health and fitness; so, it's time that you get to know them a
little better! Each week, we will post a frequently asked, or sometimes just a
fun fitness related question followed by the answers of each of the trainers at
Fitness Together Brecksville.
What's the Harm of Only Doing Cardio When I Workout?
So you like to do cardio? That's awesome. Congrats, you have
completed one step of a fitness routine. But here the thing: you just
can't do cardio by itself every time you decide to workout and call that your
workout. Why, you ask? It is highly important (also recommend by ACSM
and every certification) that you add a weight training routine as well.
Here's why: One, weight training or resistance training helps to improve muscle
imbalances. Two, weight training or resistance training helps to build muscle;
which in return helps to protect you from injury. Three, weight training helps
to increase bone density which is very important; especially for young
or older adults that are active, to help protect against bone breaks
during accidents. Four, the most common reason for weight training/resistance
training is that it helps with individuals’ strength. Now, for the harm of
only doing cardio: If you only did cardio you would never build muscle. Your
bones would be weak most likely because you’re not doing any resistance
training to help maintain your build bone density. Your core would be
non-existent which would in return cause back issues. Also, without doing core
to help with stabilization and posture, 100% of the time poor posture
follows as well. Lastly, you wouldn't be stretching before and after cardio;
therefore, you would be missing out on improving flexibility along with
muscle range of motion. See a fitness together trainer with
questions on a proper cardio training regime or for help starting a
balanced cardio program.
First of all only doing cardio is boring. Second of all,
many people just do cardio as lazy exercise. They walk on a treadmill for a
half hour and are proud of themselves. What many people do not realize
about doing cardio is you can actually lose muscle from it; and,
unless it’s done in your target heart rate zone the benefits are minimal.
Here is a scenario: Someone who is 30 percent body fat starts doing an hour of
cardio every day and loses 10 lbs. But since they only do cardio they lost both
muscle and fat; so even though they are 10 lbs lighter, they are still 30
percent percent body fat and still look about the same. Don't get me wrong,
cardio is a good thing. It burns a lot of calories and is beneficial to your
cardiovascular system, but you also need to lift weights. Weight training
will be most beneficial for your body composition and musculoskeletal system.
Limiting your workouts to only cardio will definitely do
more harm than good. When it comes to losing weight, just doing cardio is the
last route you want to take.
Weight loss is most effectively achieved through a combination of cardio AND strength training. While cardio does get your heart rate up and burn calories, strength training brings great weight loss benefits as well. Strength training adds muscle mass to your body; and, increased muscle means an increased metabolism. Adding even a few pounds will increase the calories your body burns every day, even at rest.
Focusing only on cardio can actually hinder weight loss. If you do cardio for too long, your body will start to consume muscle for energy. This muscle loss will decrease your metabolism and even lead to weight gain. It is ideal to balance out cardio and strength training for your workouts.
Weight loss is most effectively achieved through a combination of cardio AND strength training. While cardio does get your heart rate up and burn calories, strength training brings great weight loss benefits as well. Strength training adds muscle mass to your body; and, increased muscle means an increased metabolism. Adding even a few pounds will increase the calories your body burns every day, even at rest.
Focusing only on cardio can actually hinder weight loss. If you do cardio for too long, your body will start to consume muscle for energy. This muscle loss will decrease your metabolism and even lead to weight gain. It is ideal to balance out cardio and strength training for your workouts.
While cardio exercise does have numerous benefits to health
and wellness, it is important to supplement it with weight/resistance training.
In addition to the possibility of over training and increased injury risk, one
of the main problems I see with those who do cardio only workouts is the loss
of muscle mass. Maintaining muscle is a critical factor for a higher metabolism
and a stronger, more functional and efficient body. When cardio is not
supplemented with resistance training, the weight that you lose will likely be
fat and muscle mass. Since muscle is where most of your calories are
burned, this means that you will be working against yourself as your metabolism
actually slows with each pound of muscle lost. Additionally, without resistance
training, your body will not have the strength, endurance, coordination,
balance, etc. to function optimally or efficiently in your daily life and
tasks. For optimal, overall functional fitness, make sure to combine both
cardio and strength/resistance exercise into your regular routine. Your body
will thank you and reward you!
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