Cardiovascular exercise or cardio is a form of exercise which should not be overlooked in a persons way of life. However, a lot of heat has been made as to what cardio is, the place it occupies in the body and how it can be considered while training.. In this article, I will discuss facts that will demystify five of the most prevalent cardio myths to guide you toward proper cardio exercises and the greatest results.
Myth #1: Cardio is not good for muscle mass.
It is also a fact that concentrating exclusively on cardio burns muscle tissue if continued for an extended period; however, including adequate amounts of cardio in your training regimen is highly advantageous for growth. It also means that on strength training, more oxygenated blood and nutrients are being delivered to contracting muscular tissues and on cardio on rest, waste products from muscular tissues are being removed. Just make sure not to over do the cardio as this may hamper strength building progress.
Myth #2: Cardio for an hour must be done
The 2008 guidelines for physical activity stated that it should be moderate cardio activity for 150 minutes to 75 minutes of vigorous intensity cardio activity. They also cite other studies that carried out indicate that shorter high-intensity exercises may have the same, or similar cardiovascular effects as the conventional long low-intensity workouts. This may include, 4-6 HIIT (high intensity interval training) sessions of 30 minutes each. What the experts seem to largely agree on, however, is that the key is on the steadiness, not the length.
Myth #3: It is also important to note that walking is not considered as Cardio.
Exactly – convincing yourself that 20 minutes of brisk walking can be counted on as cardio exercising when your heart rate crosses that targeted range definitely does the trick! Incidentally, walking and light jogging are among the best forms of aerobic exercises because they are low-intensity. If you are able to talk lavely but cannot sing words then, then you have exceeded the moderate intensity level. Low fitness individuals should consider brisk walking as it will serve as a huge boost in aiding individuals to start exercising.
Myth #4: People who run are damaging their joints.
Although running does not cause osteoarthritis or knee degeneration, recent studies indicate that this sport, if you increase the number of miles or intensity of training is wrong, you may increase the risk of injuries. As long as runners progress slowly, avoid over training, and use good running mechanics, running supplies great cardiovascular benefits without degrading joint health over time. For those with current joint problems, low impact cardio solutions, which include the elliptical, swimming or rowing machine, may be recommended.
Myth #5: Sit-ups give you a six-pack
This one you just read is one of the greatest ab workout myths that are floating around. Though sit-ups tone up your tummy, sit-ups will not help you lose the fat layer that conceals the six-pack. I’m sure you would need to put them together with specific focus on doing ab relevant exercises together with a plan of losing overall body fat, with intense concentration on cardio and a proper diet regimen to show off those washboard abs. Furthermore, crunches and sit-ups are very hard on the spine which is why it is recommended to include as many core stabilizer exercises in your training routine as crunches and sit-ups are damaging to the spine.
However, the main message derived from such exercise is that cardiovascular exercises are tremendously healthy and affluent for the body and when done regularly open gateway to heart health, metabolism and body makeup. Through clearing some myths in cardio, one is able to develop a good and realistic cardio program depending on the goal to be achieved may it be weight loss, running or just to improve heart health. The issue to remember is just keep active and choose whatever type of cardio you enjoy so that you do not focus on competing against others.
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