Target 100 years

Basic Understanding of Cardio and Resistance Exercises

Cardio Vs Resistance

What are Cardio and resistance exercises?


  • Cardio exercise simply means the rhythmic activity that raises your heart rate into higher heart rate zone, in this zone you’ll burn the most fat and calories.
  • It makes your cardio vascular muscles stronger. A stronger cardio-vascular system means more capillaries delivering more oxygen to cells in your muscles.
  • This enables your cells to burn more fat during both exercise and inactivity.
Cardio and Resistance Exercises
Cardio and Resistance Exercises


  • Whereas, Resistance training is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and endurance.
  • The external resistance can be dumbbells, rubber exercise tubing, your own body weight, bricks, bottles of water, or any other object that causes the muscles to contract.

Confusion between flexibility and mobility 

Everyone uses the word flexibility and mobility interchangeably like they are the same thing, but in reality they are both different.


  • Flexibility is the ability of a muscle to temporarily stretch when needed.
  • Think of it like a rubber band, if you pull both ends and it stretches like any good rubber band should, it’s flexible.
  • If it doesn’t stretch, it’s inflexible. It’s the same thing with muscles, which actually have elastic components designed to help the muscle stretch.


  •  Mobility is the ability of a joint to actively move through its intended range of motion.
  • For instance, if you think about your shoulder joint, which is shaped like a ball-and-socket, it’s designed so that you can move your arm forward, backward, side-to-side and in circles.
  • If it can move like it should, the joint has healthy mobility. If, however, you can’t move in all of those directions like maybe you can’t keep your arms next to your ears when raising your arms overhead, that’s a lack of mobility.
  • And it can increase your risk of injury or cause larger movement issues down the road.

Simple explanation

Put simply, flexibility is the ability of a muscle to stretch. Mobility is the ability of a joint to move.

Best type of cardio and resistance exercises

Cardio exercises

1) Running stairs –  It seems like a small change, but it has a huge impact on the intensity of your workout. On a practical level, this exercise can be helpful for avoiding injury. This exact motion works your muscles differently than running on flat ground, which can strengthen areas that often get neglected.

2) Jump lunges – if you thought basic lunges were hard, you’ve never tried jump lunges before. This exercise strengthens all the same muscles, but it’ll also get your heart pounding in no time. To get started, simply lunge forward on your left leg as you bring your right arm forward and left arm back, elbows bent at 90-degree angles. From the lunge, jump straight into the air as you switch your arm and leg positions, then land with the opposite arm and leg in front.

Jump Lunges

3) Jump Squats – Like with jump lunges, jump squats, add a cardio element to a basic strengthening move. You’ll perform a bodyweight squat with your arms straight out in front of you or bent with your hands behind your ears. At the bottom of the squat, jump as high as you can, land with your knees slightly bent, then immediately sink into your next squat.

Jumping Squats

4) Jumping jacks – The primary benefit from doing jumping jacks is that it elevates your heart rate. You have to breathe more deeply while jumping, which delivers oxygen to your bloodstream and ultimately to your muscles. In addition, you will also burn fat at a rapid rate, promoting weight loss.

Resistance exercises

1) Deadlifts –  The deadlift actually combines two primary movement patterns – the squat and the pull, as a weight is pulled into the body, and lowered at the same time as a squat is performed.  As such it is great for burning calories, firming, toning and developing muscles, building strength and size and losing weight – all depending on how it is performed.

2) Pushups –  Push up is a closed chain exercise that uses all the big pushing muscles of the body namely the chest, shoulder and triceps. It also requires core muscles to work to maintain a safe ‘neutral’ spine position throughout the movement, meaning lots of muscle is used during this exercise and because the exercise is closed chain that muscle will work a little harder to try to overcome the immovable barrier being pushed against.

3)  Bench press – The Bench Press is essentially an open chain version of the push up.  It works all the same pushing muscles – the chest, shoulders and triceps.  There is however less need for the core muscles to work to keep the spine locked in neutral throughout the movement as the rigid bench provides support.

4) Chin up/ pull up – the chin or pull up is a great exercise for firming, toning, building and strengthening all these muscle groups. As chin ups also use a lot of muscle, they are a great exercise for burning calories and assisting weight loss.

Chin up

Advice From us

  • Consistency is the key but to get the maximum out of a workout, you shouldn’t consume any unknown supplements or steroids willy-nilly.
  • Ideally it’s a hard “No” for that but if you are too weak on the Muscles, you can take whey protein for early results for 3-4 months. But this is only if you keep doing exercises in Parallel. We have also given a link in description of a safe Whey protein you can order.
  • Ultimately, it boils down to your will power whether you want to thrive or not.

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