A Trainer Explains What Cardio Actually Is And What Workouts Rev Your Heart Enough To Count12/22/2020  By now, you probably know that cardio training is something you should be doing on the regular. Experts recommend getting in at least 150 minutes a week of moderate cardio exercise (or 75 minutes of more vigorous cardio). But if you find yourself wondering: What is cardio, exactly? As in, which workouts will get your blood pumping enough to count toward your goals, you’ve come to the right place.
Here’s the short answer: Cardio — short for cardiorespiratory training — refers to any exercise that creates such an energy demand on your system that it elevates your heart rate and gets your blood pumping faster. The result? “Cardio makes your body, specifically your heart, able to deliver more oxygen to your muscles,” says Austin Martin, an exercise physiologist. Your bod’s capacity to consume oxygen is called its VO2 Max, and cardio training can increase this number and your overall cardio fitness level. Danielle Keita-Taguchi, a certified trainer, says that a good way to figure out your cardio fitness baseline is by comparing your resting heart rate to the average resting heart rate for adults, which is 60 to 100 beats per minute. How to find your resting heart rate: First, find your pulse, then count how many times your heart beats in 15 second, and multiply that number by four, according to the Mayo Clinic. The lower your resting heart rate, the higher your cardio fitness level is — FYI, athletes can have resting heart rates that dip into 40 bpm territory. Your resting heart rate depends on a lot of factors like your age, medical history, and physical activity level. “A nurse, who is running around a hospital for a 12 hour shift, is burning way more energy than someone who has a desk job,” Keita-Taguchi explains. “She likely needs less weekly cardio than the person who is mostly sedentary.” To learn more about what qualifies as cardio and just how it helps your body stay healthy read on. What are the benefits of cardio? In terms of long-term benefits, Martin says that cardiovascular exercise reduces your overall risk of death and disease. “It makes you effectively younger,” he says. “Many people who have exercised [throughout] their lifetime will have a physiologic age way less than their actual age.” In fact, one study published in the Journal of the American College of Cardiology found that marathon training, which requires you to regularly run, can reduce four years’ worth of blood pressure and stiffness to your arteries. It’s especially beneficial to people on a weight loss journey. “It’s a great way to supplement strength training to help reduce body fat,” says Keita-Taguchi. When you combine cardio training with strength training, you create an opportunity for your body to burn calories and an elevated rate even after you’re done exercising as your body works to recover and repair its muscles. This fitness phenomenon is formally known as EPOC. Not only does cardio have physical benefits, but it can also have an effect on your mental health. There are studies linking cardio training specifically to a lower risk of depression. A study published in the American College of Sports Medicine’s Health and Fitness Journal found that even modest levels of exercise can contribute to the improvement of symptoms in people with depression. Aside from improving your mental health, cardiovascular training also has a positive effect on cognitive function, since it increases overall blood flow to the brain, says Keita-Taguchi. Aerobic exercise improves the brain’s ability to reason, plan, and problem-solve, according to a study by Columbia University”s Irving Medical Center. What are the best types of cardio exercises? While cardio may instantly make you think of running, Keita-Taguchi says that really any exercise which stimulates an increased heart rate can really be considered cardio, though your workouts should fall in line with your goals. If you’re looking for moderate cardio, stick to workouts that feel like a six or seven out of 10 in terms of effort, if 10 is your all-out max. Anything that feels like an eight or above is considered vigorous exercise.
Bottom line: Cardiovascular training is a great way to burn calories, improve your heart’s ability to pump blood, and a complement to any weight loss journey. Its benefits include better cognitive function and mental health in addition to maintaining physical health and strength. A ton of exercises including skipping rope, swimming and biking all qualify as cardiovascular training. This article was originally published on www.womenshealthmag.com This article was originally published by Womenshealthsa.co.za. Read the original article here.
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 Intermittent fasting (IF), an eating style that’s typically paired with high-protein or keto diets, begs a lot of questions, especially if you’re new to it. You might be curious what type of fasting schedule you should try, what the legit health benefits are, whether you’ll experience any side effects, and what kind of weight-loss results you can expect. Another common question is whether you can have beverages, like coffee and water, during your fasting periods.
The short answer is: It depends on the beverage and the type of IF diet you’re following (different types of intermittent fasting, from dry fasting to the Warrior Diet, have different guidelines). But a good rule of thumb is to avoid any drinks that have any calories while you’re fasting, says New Jersey-based dietitian Erin Palinski-Wade, author of 2 Day Diabetes Diet. Consuming any carbs, proteins, or fats when you’re trying to maintain a fasted state can negate the weight-loss benefits of intermittent fasting, she says. IF diets are also thought to lead to a reduction in insulin resistance and help control blood sugar, both of which can reduce your chances of becoming diabetic. These benefits can be quickly cancelled out if you consume too many liquid calories during a period of what should be a fasted state. Here’s what you should know about all some of the most popular drinks you might *want* to consume while doing intermittent fasting, and whether or not they’ll take you out of a fasted state. Coffee You can drink it black. Black coffee is calorie-free, so it’s fine to enjoy during the fasting phase. But adding in sugar, cream, or milk is best avoided, as it can add calories to the drink that can take you out of a fasted state. “If you do want to flavor your coffee during a fast, experiment with calorie-free flavouring from a spice like cinnamon,” says Palinski-Wade. “Save the coffee add-ons for your non-fast windows of time.” Additionally, avoid having more than one cup, or switch to decaf, when you’re fasting. Excessive caffeine, especially on an empty stomach, may increase those jittery feelings which can often increase appetite and the desire to snack, she says. Tea Go for it. Just like coffee, tea is naturally calorie-free and fine to have during a fast, so long as it’s simply brewed tea that comes from tea bags, leaves, or flakes. Bottled ice tea is often heavily sweetened, so if you go that route, make sure you’re opting for one that is unsweetened and not loaded with added sugar and calories, says Palinski-Wade. Caloric add-ons such as honey, milk or cream should be reserved for non-fasting times, just like with coffee. “Since tea is naturally lower in caffeine than coffee, you can have a bit more during fasts, however, I would still recommend opting for decaf when possible,” she says. Water and soda water Drink up. Water is naturally calorie-free so there’s no need to restrict it, says Palinski-Wade. Water in general is a good idea to sip on during fasting times to ensure hydration but also as a way to fill your stomach and prevent hunger. If you enjoy flavored water, you can add in fruit wedges or a splash of lemon or lime juice (or a splash of another juice) as long as it is a true “splash” and doesn’t add more than a trivial amount of calories, says Palinski-Wade. Carbonated water can be treated in the same way as water, as long as it is naturally flavoured and calorie-free. Soft drinks Skip it. If you’re wondering if you can drink soft drinks (or diet soft drinks) while you’re doing intermittent fasting, Palinski-Wade recommends staying away from soft drinks in general, even if you’re not following a diet like intermittent fasting. Regular soft drinks are usually loaded with sugar and calories and offer no nutritional value, she says. There also isn’t enough data and research to say whether diet soft drinks are okay to drink during IF, but research suggests that consuming too many artificial sweeteners (as diet soft drinks tend to have) can increase cravings and appetite, as well as promote weight gain and the storage of fat. “Your best bet is to limit all soft drinks as much as possible and satisfy carbonation cravings with carbonated water,” she says. Alcohol Pass on it. Alcohol should never be consumed when in a fasting period, as its effects can be intensified when consumed on an empty stomach, says Palinski-Wade. Alcohol is also a source of calories, so drinking it would break your fast while also likely stimulating your appetite and leading to increased hunger and cravings. What about taking supplements during a fasting period?This depends on the fasting schedule you’re following, and you should discuss any supplements with your doctor before beginning to take them, says Palinski-Wade. If you fast for a set amount of hours each day, take your supplements during the eating hours (unless otherwise instructed by your doctor or dietitian), since most supplements like a multivitamin are better absorbed when taken with food. If you practice intermittent fasting that involves fasting on specific days, like the 5:2 diet, taking supplements is still recommended to ensure you are meeting your nutrient needs each day. Palinski-Wade recommends taking a high-quality multivitamin daily when following any IF plan. “Generally, the small amount of calories found in a chewable/gummy/liquid vitamin would not offset a fast day,” she says. “But do discuss this with your doctor or dietitian first to make sure you can take your supplement on an empty stomach.” The bottom line: At the end of the day, you want to consume close to zero calories during fasting periods. By avoiding sweetened drinks and bottled iced tea, as well as caloric add-ons in your hot beverages, you can ensure you follow your IF plan correctly and successfully. This article was originally published on www.womenshealthmag.com This article was originally published by Womenshealthsa.co.za. Read the original article here. |
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