CARDIO VS WEIGHTS
CARDIO
Cardiovascular exercise, also called cardio or aerobic exercise
raises your heart rate & makes you sweat & that’s great for your heart.
- Regular cardio, whether it’s jogging, cycling, swimming, or brisk walking, will make your
heart stronger. - It also helps with blood pressure & cholesterol, and can even help ward off some cancers.
Your heart’s main job is to deliver oxygen to your body.
- Aerobic exercise, also called cardio, helps it do this better.
- It includes any activity that makes your body need more oxygen, like jogging.
Adults should get at least 2 1/2 hours of cardio each week.
- That’s 150 minutes of any exercise that makes you breathe harder & revs up your heart rate.
- Break it up any way you’d like 30 minutes a day, 5 days a week
People with muscles burn more calories.
- Your muscles burn calories even when you’re not working out.
- So the more muscles you have, the more calories you’ll burn.
- If you work out with weights often, you’ll also lose fat & look slimmer.
- Reach for the dumbbells or hop onto a machine that uses weights.
What is your goal?
- If you’re training for a 5K, start with cardio.
- Your muscles will be warmed up & that may help prevent injuries during strength training
Strength Training.
- Strength Training does wonders for your bones & joints.
- Get in at least two sessions a week & work your legs, hips, back, abdomen, chest,
shoulders & arms.
- If you’re focused on strength, hit the weights first.
- Pumping iron before cardio could make you stronger & more toned.
Both cardio & weights lower your chance of Dementia.
- Whether you swim, run, power through pushups, or use a leg-curl machine, you’re doing something good for your brain.
- Cardio & strength training can both help you think more clearly & improve your memory.
- Using weights can lower your chances of osteoporosis, a disease that weakens bones & makes
you more likely to fall & have fractures - Training with weights strengthens your bones, helps with your balance..
- It also can make daily tasks easier as you age like
1. Climbing stairs
2. Getting out of a chair
3. Lifting groceries
- Other weight-bearing exercises, like walking or dancing, can help with this, too.
It’s best to go at least 48 hours between strength training workouts
- When you lift weights, you get small tears in your muscles.
- Your body needs time to recover before you lift again.
- You can keep up the cardio, though.
You should switch up your weight training routine every 6-12 weeks.
- You’ve got to keep your body guessing to get the biggest gains.
- Changing things up will make you stronger & help prevent injury.
- If you’re a little bored with your workouts, try different exercises, use heavier weights or
vary the number of repetitions you do.
It's best to lift weights slow & steady.
- Rushing through your reps can lead to injury.
- Instead, focus on good form.
- Don’t jerk the weights or use too much force.
- If you haven't done much work with weights, get some tips from a trainer.
- For example
1. Remember to breathe.
2. Breathe out as you lift the weight & breathe in when you lower it.
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