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There are two reasons why most of us practice sports.
- to get and keep attractive body
- to get healthy and prevent illnesses
When you ask most people what they do to get it they usually say:
"You know... running, cycling, swimming" so... CARDIO
People usually think that exercise should focus on burning calories and that endurance training is the best way to be fit and healthy. And in reality cardio reduces biology index.
People who base their training on running, swimming or cycling usually lose muscles and strenght. What is more they reduce resting metabolic rate.
Long cardio = higher cortisol level
In research in 2011 scientists analized cortisol level in 304 ammateur endurance sportsmen. Result: averege extra production was 42%. Cortisol has long list of negative health consequences. Extra cortisol causes extra fat and loss of muscles.
Higher testosteron to cortsol ratio is anabolic (builds muscles) and low ratio is catabolic
Long cardio = loss of type 2 muscles
Another way of losing muscles in condition exercise is change in muscles.
Apart from stimulating growth of muscles and testosteron level, fast twitch fibers (white) help burn fat. It means that if you have less fast twitch fibers you burn less. It's interesting that people who aren't active have more fast twitch fibers that endurance sportsmen.
Long cardio = reduced resting metabolic rate
Most people believe that burning calories is the best way to lose weight. Unfortunately they have results for short time and damage is for long time. It happens because body wants energy balance so low nutritional value of diet and intensive training cause excessive accumulation of fat, higher appetite, lower metabolism.
Reserach shows that when we lose calories it is because we lose muscles. Reduced muscles cause long health results and reduce basic value of resting metabolic rate.
Long cardio = you can't lose weight
People who lose weight because of cardio, quickly gain weight because their body isn't metabolically active. Loss in muscles and resting metabolic rate cause accumulation of fat and make burning more difficult.
Exercise should concentrate on building and keeping muslces not on burning calories. Then you have faster metabolism, acumulate less fat.
Exercise to build not burn!
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People who work on building muscles always look better than people who burn calories. Not only because muscles look more attractive but muscles make metabolism faster. More muscles mean that you have higher resting metabolic rate and you exercise less to keep fit.
Is there anything surprising in this presentation for you?
Will you keep only running to lose weight after reading this presentation?
Comments
I lost weight mainly through running. I practiced the box six times a week. I never heard that running too much is bad or too much interval and I live :)
I don’t run. But I’ll mind the short timespans of cardio training.
To sum up I am not surprised after I read this article.
Also I have never been keen on running or any other kind of cardio excercises, so I can promise you that I won't keep on running after reading this article ;)
If you want to do anything you should do it wisely and know how to do it.
To sum up: I'm not surprised, but by this article I expanded my knowledge about it :)
We play squash at least once a week for 4 months. We just play for fun. As you said about "people just running for fun", I thought about us. For those who don't know - squash is a game which can be very exhausting. During 1 hour it is possible to burn over 1000 kcal.
And what about effects of our playing? Of course, I improved myself a lot. Especially my physical condition. You also feel much better than some time ago. But we admitted that if we would like to lose more weight or something else (which is not important for us now), it's better to think clever about training (of course, then it is too little to play once a week).
Maybe this article is not surprising for me, but to be honest I wouldn't know how to plan training, if it was necessary for me. Then I would go to a personal trainer.
I personally think that instead of doing hours of cardio it is better to do an interval training instead. This kind of exercises are making your metabolism active and keep it active despite the fact that you have finished working up a few hours before.
A lot of people are scared of strength training because they think that they will be “too big”, and in my opinion is the main reason why so many people are obsessed about cardio.
I like to go to the gym, I hate running, cause for me it is boring. I love swimming, because it really makes me feel healthy and fool of energy. I was trying the body-building to gain weight, but it works only if you eat like a crocodile and live in a gym. I have no time for that, unfortunately. I loved it so much. Now I just listen to my body to understand what kind of training should I do in the particular day or season.
By the way, I know the guy, who is a running fan. His body is perfect. So, I think that it all depends of a personal type.
I'll probably be returning to read more, thanks for the advice!
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