As you work to lose weight or improve your fitness, it is important to start moving a lot. What kind of sports you can practice, the type of training that is involved in it, sharing his in one of three categories, namely, fitness training, weight training or interval training. All three forms of education has its own specific features and benefits.
The benefits of cardio training
- Your condition improves
Your stamina and so that you can effectively improve your fitness by doing cardio exercises.This type of education is increasing include your maximum oxygen intake and stroke volume of the heart. In addition, cardiovascular training effect a reduction of lactate threshold and an increase in the amount of red blood cells in the blood.
2. The risk of heart disease, reduces the
Cardio Training contributes to a reduced risk of cardiovascular disease by strengthening both the heart and improve the quality of your blood vessels. Improves the quality of your arteries, because there is a sharp increase in blood flow during cardio workouts. Thereby reducing the risk of a heart attack or stroke.
3. Reduces the risk of osteoporosis
The quality of the bone tissue is gradually reduced throughout life. By taxing your muscles and bones, you can stimulate the production of new bone tissue and thereby reduce the risk of osteoporosis.
4. You have less risk of developing diabetes
In the case of type Il-diabetes, there is a disturbed glucose metabolism, because the body has become insensitive to insulin. Do cardio exercise can improve insulin sensitivity and, therefore, slow disease progression or completely reverse.
5. Cardio exercise helps lose weight
If you want to lose weight, you must burn more calories than you take in through food. Cardio exercise, such as running or cycling, is still one of the most effective ways to burn lots of calories. You can use this form of education can easily burn carbohydrates, but with longer training for more than 20 minutes, also up fat reserves.
The benefits of interval training
- You can train more intensively
Because your periods of high intensity exercise interspersed with periods of rest, you can work much more intensively during a regular training session.The higher the intensity compensate, so to speak, for the shorter training period.
2. There will be no habituation
Because you can work out at very high intensity interval training, there will be almost habituation.Normally your body after an era accustomed to your workout routine, giving you book less results. When interval training, this is not the case, that will continue to improve your fitness and you will continue to lose weight.
3. Formation of lean muscle is stimulated
Unlike cardio, also stimulated the production of muscle with interval training. This ensures that you will be consuming more calories at rest. In addition, more muscle to your body toned and muscular looks.
4. Interval training takes a little time
Because you work out at very high intensity, you can shorten your workouts. Compared to cardio training you need so much less time sport to achieve the same result. In addition, you can use interval training to achieve results quickly. An American study from 2005 showed that after two weeks already measurable improvements of conditions that affect women as did interval training.
5. You can burn more fat
By doing interval training your body will burn relatively more fat. This also seems to be the case if you then lower intensity training, biking, will do. Your body is, so to speak, programmed to burn more fat. Also, after doing interval training increases your metabolism for hours, so you burned calories after exercise.
The benefits of strength training
- You become more flexible
Many people think you have great strength, become rigid muscles.The opposite seems true. Strength training your muscles are not only stronger, but also longer. You will be so easy if you practice much with weights.
2. Strength training improves the condition of the heart and blood vessels
People often think that mainly cardiovascular training improves the condition of your heart and blood vessels, but it also seems to apply to weight training. Strength training appears to lower cholesterol levels and blood pressure to get low. In addition, reducing your heart muscle stronger risk for heart failure.
3. You create muscle mass
When you get older, but also, for example, when you are on a diet, the amount of muscle on your body.This can affect your performance, but also for your posture and your appearance. By doing strength training, you can compensate for this loss of muscle mass. When you do weight lifting fanatics can also cause an increase in the amount of muscle tissue. This improves your fitness and allows more fat loss, even at rest.
4. It reduces your body fat
By growing muscles to increase your resting metabolic rate. So you burn more calories when you just want to sit on the bench. A pound of muscle tissue causes extra per day for an increase in your loss of 20 to 30 calories. This doesn’t seem much, but provide income for a significant decrease in fat percentage. In addition, provides an intense workout, the so-called “efterglöd effect”. This means that your metabolism for hours after your workout will remain elevated.
5. In addition, it reduces the risk of osteoporosis, strength training
Making strength training is perhaps the most effective way to prevent osteoporosis. Strength as it allowed for the most intense stress on the muscles and bones.
6. It improves your mood and energy level
By doing strength training, you can significantly reduce your stress level. This ensures, in combination with an increased production of endorphins, an improved mood. It also shows that although the training itself takes a lot of energy, you are sharper and more productive after weight training.Also, resistance training improve your self-esteem, make you, both literally and figuratively, the better the skin from sticking.
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