Basic Understanding of Cardio and Resistance Exercises
- Cardio exercise is a rhythmic activity. It raises your heart rate into a higher heart rate zone, and you burn the most fat and calories in this zone.
- It makes your cardiovascular 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
- 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, body weight, bricks, bottles of water, or any other object that causes the muscles to contract.
Confusion between flexibility and mobility
The words flexibility and mobility are used correspondently like they are the same thing, but they are different in reality.
- Flexibility is the ability of a muscle to stretch when needed temporarily.
- Think of it like a rubber band; if you pull both ends and stretch as any good rubber band should, it’s flexible.
- If it doesn’t stretch, it’s inflexible. The same thing happens with muscles that have elastic components designed to help the muscle stretch.
- Mobility is the ability of a joint to move through its intended range of motion.
- For example, your shoulder joint, which is shaped like a ball-and-socket, is designed such that the arm can be moved forward, backward, side-to-side, and in circles.
- If it can move as 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.
Flexibility is the ability of a muscle to stretch, while mobility is the joint’s ability to move.
The best type of cardio and resistance 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 help avoid 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, lunge forward on your left leg. Next, bring your right arm forward and left arm back. Finally, bend the elbows at 90-degree angles. From the lunge, jump straight into the and switch your arm and leg positions. Then land with the opposite arm and leg in front.
3) Jump Squats -Add a cardio component like jump lunges, jump squats to a primary strengthening move, and perform a bodyweight squat with your arms straight out in front of you. Or, bend with your hands behind your ears. Jump as high as you can and land with your knees slightly bent. Later immediately sink into your next squat.
4) Jumping jacks – The primary benefit of 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, the fat will be burned at a rapid rate, promoting weight loss.
1) Deadlifts – The deadlift combines two primary movement patterns – the squat and the pull, as weight is pulled into the body and lowered at the same time as a squat is performed. 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 maintain a safe ‘neutral’ spine position throughout the movement, meaning lots of muscle is used during this exercise. Also, the 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 pushup. It works all the same pushing muscles – the chest, shoulders, and triceps. There is, however, less requirement for the core muscles to operate to keep the spine locked inactive throughout the movement as the wooden bench gives 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. Chin-ups are also a great exercise for burning calories and assisting weight loss.
Advice From us
- Consistency is the key to getting 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 the description of a safe Whey protein you can order.
- Ultimately, it boils down to your willpower, whether you want to thrive or not.
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Disclaimer: This is article is not sponsored by any brand or company. The information contained on Target100years is provided for general and educational purposes only and must never be considered a substitute for medical advice from a qualified medical professional. All viewers of this content, especially those taking prescription medicines, are advised to consult their doctors or qualified health professionals before beginning any nutrition or lifestyle programme. Target100years does not take responsibility for possible health consequences for any person following the information in the educational content.