Discipline and focus are the two main factors that help a person stay motivated. For physical activity to bring effective benefits, it is essential to know what exercises to do, how to do them correctly and how often. In addition to strengthening the muscles, it is essential not to forget the cardiorespiratory part, which is more focused on resistance. Precisely for this reason, it is important to include aerobic exercise in your routine and learn to better combine it with bodybuilding.
What are aerobic exercises?
If you’ve had even the slightest exposure to the gym or any other physical activity, you’ve probably heard of this term. Cardio is nothing more than a long, low intensity workout. During this type of training, metabolism takes place in the presence of oxygen, glucose, carbohydrates, and fats, which are used as a source of energy.
Examples of Aerobic Exercise
Cycling, Dancing, Jumping Rope, Running and Swimming are some examples of how it works on the cardiorespiratory system.
At what pace and intensity to practice it?
When the intensity is moderate, we feel that our heart beats faster than at rest, but we do not feel excessive acceleration.
Breathing is a thermometer to know if we are on the right path. The respiratory rate will increase, but in a subtle way and we will be able to continue talking with another person normally while we carry out the activity. Since we can’t talk normally during training, this is a sign that we need to slow down.
The frequency depends on your training routine. However, the ideal option is to bet on at least three weekly sessions to stimulate physical resistance. For example, you can do a more extensive aerobic workout on the treadmill after you’ve strengthened your upper body.
In any case, the World Health Organization recommends at least 150 to 300 minutes of cardio per week at a moderate to vigorous intensity for healthy adults.
“Aerobic exercise, in addition to greatly increasing energy expenditure and, therefore, being a great ally in the weight loss process, increases the capacity of the heart and lungs, since the body needs to provide energy to the muscles through the energy source that comes from oxygen”, explains the personal trainer Matthews validly.
There are many benefits associated with cardiovascular exercise, from positive effects on the health of the body to an increased sense of well-being. So, check out six reasons not to skip cardio when you’re going to work out.
Aerobic exercise helps to lose weight
The decrease in body fat is one of the results of doing cardiovascular exercises. According to physical education teacher Ingrid Dias, these exercises rhythmically work a large number of muscle groups. Therefore, there is a significant increase in energy expenditure.
It makes the body more functional.
In addition to the aesthetic issue, Mateus points out that working on the cardiorespiratory part helps to increase physical capacity in general. Thus, there is a greater willingness to perform routine activities, such as sitting, standing, lifting weights and working.
“The individual becomes stronger and more resistant, achieving many benefits in daily life and even in sex,” the staff comments.
Reduces stress levels
Did you know that the mind also appreciates if you take the time to dedicate yourself to exercising? In short, this practice has the ability to release anti-stress hormones and cause sensations associated with well-being and relaxation.
This is caused by the neurotransmitters that are activated during activity: endorphins and serotonin. These two substances are directly related to feelings of well-being, happiness and pleasure”, explains Matthews.
Aerobic exercise strengthens the heart
Also, cardiovascular exercises, such as running, twisting, and ropes, increase your heart rate. Thus, more strength and resistance are created, the arteries become elastic, there is good blood flow and therefore the risk of heart attacks or strokes decreases.
It prevents illnesses
Ingrid points out that the regular practice of aerobic exercise improves the health of the organism, thus preventing a series of diseases. She points out that this type of training significantly reduces mortality rates, especially from cardiovascular disease. Immunity also suffers positive effects with this type of training, which prevents the onset of diseases.
In addition to its role in prevention, aerobic exercise plays a fundamental role in the treatment of many diseases, such as high blood pressure, type 2 diabetes, obesity, dyslipidemia, osteoporosis, arthritis, asthma, and depression. among others, he points out. .
Improves bodybuilding performance.
Even for those looking to gain muscle mass, aerobic exercise is still essential. This is because it helps improve resistance training performance.
Matthews explains that increasing heart and lung capacity is very important to perform strength exercises and, mainly, to be able to execute them to failure.
Tips for incorporating cardio into your routine
This type of training can be done anywhere; in the absence of equipment, it is even possible to go for a walk. But the secret is trying to find a fun way to stay disciplined, even on days when motivation is low.
Additionally, Matthaus says that for people who are already into bodybuilding, it is possible to choose the circuit method. “It consists of performing two or more exercises in sequence and without rest. One of them can be walking or jogging. For example: squats + sit-ups + one minute of walking.”
Another way to combine aerobic exercise with weight training is to warm up before working out on the treadmill, for example, or set aside twenty minutes after completing a strength section for a run or bike ride. In general, for those who want to lose weight or gain lean mass, it is recommended to do cardio exercises at the end of the training so as not to impair the performance of exercises with loads.
Ingrid also cites some strategies for incorporating aerobic exercise into everyday life:
- First, get a medical evaluation;
- Start by walking up to 10 minutes a day and increase to 5 minutes a week;
- Don’t hold your breath
- Drink water before, during, and immediately after your workout;
- Try to set a consistent schedule to help build the habit;
- Strengthening exercises for the accompanying muscles of the lower extremities and core;
- Seek professional guidance;
- Finally, in case of pain or discomfort, stop the exercise and consult a professional.
Frequently Asked Questions (FAQ)
Fasted Aerobic Exercise Lose More Weight?
Although you are careful, fast aerobics can increase fat burning by up to 70% compared to aerobic exercise 2 hours after eating. This is suggested by a study conducted by Nottingham Trent University, Manchester Metropolitan University and Loughborough University in England. The article has been published in the International Journal of Exercise and Nutrition.
According to scientists, this happens because people who train on an empty stomach cannot compensate, throughout the day, for the calories they expend in physical activity.
Weight training or aerobics: which burns more calories?
The ideal scenario for effective weight loss would be to combine aerobic exercise and strength training sparingly. However, the best option to lose weight is to perform aerobic exercise.
However, it is important to emphasize that all physical activity must be carried out under the supervision and guidance of a specialist, to achieve the objectives and avoid injuries or other health problems.