Benefits of Cardio Training
Benefits of Resistance Training
1. Cardiovascular endurance
2. Muscular endurance
3. Muscular strength
5. Body Composition
- Cardiovascular endurance is the ability of your heart and lung to work together to transport oxygen throughout the body.
- Muscular endurance is the ability for your muscles to perform a movement continuously without fatiguing.
- Muscular strength is the amount of force that a muscle can exert.
- Flexibility is the ability for the joint to go through the full range of motion.
- Body Composition is the ratio of body fat to muscle mass.
False Statements I hear In The Gym
“I don’t want my muscle to turn into fat”
Muscle does not turn into fat, and fat does not turn into muscle. You gain and lose fat, and you gain and lose muscle.
You won’t lose muscle while doing cardio, as long as you are still doing your resistance training during the week. With muscles, you have to use them or you lose them. Cardio training won’t cause you to lose your muscles – completely stopping your resistance-training program will cause you to lose them. If you are still doing your resistance training while you add the cardio – and see a weight loss difference, this means that you had more fat stored in your body.
“I don’t want to start lifting weights because I don’t want to bulk up”
You don’t have to worry about bulking up unless you are progressively loading the weights while training – and reaching specifically your 1 rep max or close to it. Keep your weights at a resistance where you can lift for 10-12 reps or more.
Resistance training, whether it is strength training or endurance, is important to put your body through – especially since many people have jobs that require no physical work. The lack of stress on the muscles, cause you to become more weak and lose your muscle mass – while gaining fat mass.
Improving the functions of your muscles will also help with weight loss. Your muscles will breakdown energy more efficiently because they will need more energy to perform.
“I don’t need to be flexible”
If you are in the gym workout out, you are putting your muscles through stress – causing them to tighten up. The more you work your muscles, especially with resistance training, the more they tighten up, and keep your joints from moving within a full range of motion. To go through life’s tasks and activities, you don’t want to be limited with how you move, and how much you move. Stretch!