8 Things NOBODY Tells You About CARDIO

It is important to note that excessive cardio has been found to have a negative impact on lifespan..

╔═╦╗╔╦╗╔═╦═╦╦╦╦╗╔═╗
║╚╣║║║╚╣╚╣╔╣╔╣║╚╣═╣
╠╗║╚╝║║╠╗║╚╣║║║║║═╣
╚═╩══╩═╩═╩═╩╝╚╩═╩═╝

Watch this video & you’ll love:
🎥 TOP 5 Best Foods for Quick Weight and MUSCLE Gain Mass

----------------------------------------------------------------------------------------

In summary:
First and foremost, contrary to popular belief, cardio does not burn as many calories as one might think. While most individuals assume that cardio burns more calories compared to resistance training, research indicates that the difference is not significant. A study published in the Journal of Strength and Conditioning Research compared the energy expenditure of weight training, high-intensity interval training (HIIT), and steady-state cardio. Surprisingly, the study found no significant difference in energy expenditure between weight training and steady-state cardio. Therefore, from a purely caloric perspective, resistance training can be just as effective for fat loss. In fact, resistance training may even be superior in terms of calorie burning because cardio can lead to constrained energy expenditure.

Constrained energy expenditure refers to the phenomenon where cardio can lower calorie expenditure in the hours following the workout. After engaging in aerobic exercise, individuals tend to exhibit reduced non-exercise physical activity, such as fidgeting or maintaining an active posture, for the rest of the day. This reduction in activity may include small actions like bouncing feet or fidgeting, and even larger actions like choosing to drive instead of walking. This decrease in overall physical activity throughout the day results in a decrease in calorie burning. Even simple tasks, such as fetching a glass of water, require more effort after an intense cardio session. Your body unconsciously adapts by minimising non-essential energy expenditure, thus reducing the number of calories burned.

Furthermore, while cardio is beneficial for heart health, endurance, and overall well-being, it is Not the most effective option for Weight Loss. A meta-analysis reviewing 14 studies involving over 1800 overweight and obese individuals concluded that isolated aerobic exercise is not an effective weight loss strategy. In other words, if weight loss is your primary goal, cardio alone is not the optimal choice. Interestingly, another meta-analysis found that adding cardio to a diet plan did not increase weight loss compared to dieting without cardio. The difference in weight loss between the two groups was negligible, indicating that cardio does not significantly contribute to weight loss when combined with a controlled diet.

Moreover, excessive cardio can impede both strength gains and muscle growth. Combining cardio with resistance training can lead to interference effects, where the adaptations required for cardio and strength training conflict, resulting in suboptimal results in both areas. Several studies demonstrate that concurrent training reduces explosiveness and muscle mass. Personal experiences also support this notion, as many individuals find it challenging to make progress in strength training when they also engage in extensive cardio workouts. The body's adaptations to cardio and strength training differ, including changes in muscle fiber type composition, muscle activation speed, gene activation, and enzyme concentrations. These differences hinder optimal strength gains and muscle growth.

Additionally, cardio does not have a specific fat-burning zone, as commonly believed. The notion that lower-intensity cardio burns a higher percentage of calories from fat compared to higher-intensity cardio is a misconception. Research demonstrates that fat loss results are similar for high and low-intensity cardio when energy expenditure is matched. Your body's fuel source during exercise changes based on intensity, but this does not directly translate to more fat loss. Even if lower-intensity cardio burns a higher percentage of calories from fat, higher-intensity cardio may still burn more overall calories. Therefore, focusing on calorie balance is crucial for fat loss, rather than fixating on a specific heart rate range as the "fat-b"...
----------------------------------------------------------------------------------------

#cardio #cardioworkout #cardiofitness
----------------------------------------------------------------------------------------
----------------------------------------------------------------------------------------