The Precise Justification for Cardiovascular Health
The Precise Justification for Cardiovascular Health
When someone decides they want to lose weight, they usually go straight to the fad diet that is closest to them. But these fad diets don't work 95% of the time—probably closer to 100%. They don't work because there isn't much exercise included in the program. There has to be a calorie deficit in the diet for fat loss. Put another way, your body can't use its fat stores as an energy source until it uses more calories than it consumes. This is quite straightforward at first, but it becomes trickier. There are two methods for achieving a calorie deficit. Eat less calories as the initial step. Increasing calorie expenditure through exercise is the second. Combining the two is the best approach to lose fat without reaching a plateau and giving up. It's necessary for you to consume less calories and burn more. Your body will enter "starvation mode" and slow down its metabolism to get ready for a period of low food intake if you try to achieve a calorie deficit solely by cutting calories. This is probably a defensive mechanism from a time when food was truly scarce, as opposed to today. Your body strives to protect the brain during a period of reduced food intake, which is another reason why the metabolism is slowed. Glucose, or body-found carbs, is always needed by the brain to function; nonetheless, the body is unable to store glucose. Because muscle can be converted to glucose, the body can only obtain glucose by eating its own muscle, which reduces metabolism and triggers the starving reaction. Therefore, when the body consumes its own muscle, it does two things: it gives the brain glucose and reduces the amount of food your body needs because a reduced metabolism results from having less muscle. The fad diet ends when the famine response kicks in, causing you to hit a fat loss plateau.
Your body is more accustomed to not reducing your metabolism when you include exercise in your regimen. Regular exercise makes your body believe that there is certainly an abundance of food now that you are actually doing something, so you shouldn't worry too much. As a result, most of the time the starving reaction is averted. Weight training and aerobic exercise are two key types of exercise that have this effect (cardio). But the focus of this article is primarily on cardio.
Cardio is meant to burn calories without causing the hunger response. People frequently have false beliefs about how difficult an exercise program would be to complete when you use the words "exercise" or "cardio," yet these beliefs are unfounded. Cardio is incredibly gratifying, can even be enjoyable, and gets easier as your body adjusts.
How Cardio Gets Easier While Maintaining the Same Calorie Burn
Your body adjusts and gets better at doing the same tasks with less apparent effort as you increase the amount of cardiovascular exercise you do. Because of the development of additional capillaries, increased production of mitochondria (the cell's powerhouse), stronger heart muscles, increased blood production, and a number of other adaptations that might fill a textbook, the body is able to transport nutrients and oxygen throughout the body more quickly. The most important thing to remember is that even after your body adjusts and exercise becomes easier, you still burn the same number of calories. But now that your body is more suited to your needs, you may work out in a way that burns even more calories, which will further reduce your body fat. For example, you would need to walk for around one hour and forty-five minutes in order to burn 300 calories. On the other hand, 300 calories can be burned by jogging for 25 to 30 minutes, depending on your speed. The last option is obviously more useful—unless you have an excessive quantity of free time. Running/jogging produces an endorphin high that walking does not (explained later).
The Principle of Overload
Adapting to the point where you can burn enough calories should probably be your first priority when starting a cardio program. The overload principle is at play here. The overload theory is straightforward: exercise at a higher intensity, for a longer period of time, or more frequently to cause your body to adapt. You will adjust to the overload type—intensity, duration, or frequency—based on your choice. Your body will adjust to running quicker, for example, if your goal is to cover the same distance faster. Your body will adjust to the distance you run if that is what you want to do. This principle has a great deal of specificity attached to it, but it is a topic for another essay. The overload principle basically says that you won't adapt if you consistently follow the same routine without making an effort to push yourself further. For example, your body will never adapt further if you use the same aerobics tape every day because there is no reason for it to. If you were to use a more sophisticated tape, though, this would cause your body to adapt; nevertheless, in order to cause any additional adaptations, you would need to discover a tape that is much more difficult. But bear in mind that you will still burn the same number of calories if you choose to maintain your current level of fitness and routine. If your main objective is to lose weight, this can be a good choice for you.
Simply Get Going!
Naturally, you should start out slowly if you haven't done any cardio in a while. Begin with a leisurely stroll, progress to short bursts of running while you are running, and eventually be able to run continuously. Gradually increase your distance and pace until you reach your desired level. The hardest thing to do is basically to just get started. Even if you have to start out little, once you get your momentum going by exercising for the first time, you have already completed the most difficult step.
Your Body's Gift to You: A Dopamine Crash
Cardio exercise not only burns fat but also produces a feeling known as a "endorphin high". This all-natural high promotes relaxation, a happier mood, a sense of well-being, and improved cognitive function. Many long-distance runners are thought to be "addicted" to running because they enjoy the rush they feel afterward. After going through one of these, you're even more likely to stick with your routine and keep burning fat.
Exercise in the Morning: Cardio?
While calories are the most crucial factor when it comes to losing weight, you also need to understand that not all calories are made equal. Your body is low on a substance called glycogen when you wake up. The term "glycogen" refers to the body's stored form of carbohydrates. The body prefers to use glycogen as a fuel source during exercise rather than fat. Your body always requires a combination of fat and glycogen to function, but the exact ratio depends on how readily available these fuel sources are. Therefore, in the morning, when your body is low on glycogen, it must burn fat more efficiently than it would if you had just eaten. Cardio exercise performed during a fast will therefore burn more fat than exercise performed during a non-fast. According to the results of one study, using this strategy can burn 17% more fat than eating just before (1). Another study agrees with this by noting, "our results support the hypothesis that endurance training enhances lipid oxidation (lipid oxidation means the burning of fat) in men after a 12-h fast at low relative exercise intensities" (2). If you're going to do cardio in the morning, make sure you hydrate enough beforehand (you'll be thirsty after waking up), and save breakfast for after you're done if you want the maximum amount of fat to be burned.
Due to the endorphin high, exercising first thing in the morning can also improve your mood and enable you to think more clearly throughout the day. Additionally, you're probably more likely to do cardio in the morning rather than in the afternoon, when you might be "too tired" to bother.
Be Sure to Drink Enough Water
Be sure to drink enough water before beginning your new fitness regimen. Your ability to think and exercise more effectively is enhanced by water. Just about every internal reaction in your body need water. Most people are only partially hydrated while they stroll about. Exercise can result in heat stroke, dizziness and fainting (the author has done this), and in extreme situations, death. Have you ever experienced a thick, cottony feeling in your mouth when working out? If you ever acquire cotton-mouth while doing aerobic exercise, please understand that you might be performing much better and lowering your risk of suffering from the unpleasant side effects of dehydration if you had only drank more water beforehand. Cotton-mouth is a clear indicator that you are dehydrated. Water should be consumed throughout the day, not just when you're working out.
Soundtrack!
Playing music both before and during cardiac exercise is a certain method to get you in the right frame of mind and connect it with something good. Cardio appears like so much more fun, and you'll be shocked at how much better you perform.
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