Cardio Training: What You Need to Know!

There are plenty of cardio to-dos out there but I’d say there are even more myths. Myths like if you don’t do cardio you’ll gain weight or if you miss a cardio session you’ve fallen off the wagon. I get you. I used to feel the same way and I’m in the fitness industry! However, over the last several years I’ve come to a newfound relationship with cardio training and I feel compelled to share it with you. The reality is that depending on the kind of results you want cardio training can take on various forms. For this post however, I’m going to address cardio training from a holistic standpoint to improve your everyday life.

According to the Surgeon General’s Physical Activity Guidelines, adults should aim for at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity exercise, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equal combination of the two. Additional health benefits are seen when you double those numbers. Recently, I looked into what cardio training really means beyond the technical explanations and came up with some basic tips to keep in the forefront of your mind.

Fact #1: Cardio training is not just about weight loss.

There’s a lot of confusion out there about what role cardio plays in your overall fitness regimen. Do more, go hard, perform intervals, or do less cardio. Here’s what I want you to remember: Whenever you do cardio at a moderate to vigorous intensity you’re improving your health at a cellular level.

This means that you’re conditioning your heart to pump blood more efficiently to your muscles and that your cells are being supplied with oxygenated blood. As a result, both your body’s ability to prevent disease such as cancer and its ability to maintain blood sugar levels, improve dramatically. Researchers in Brazil found positive short-term effects from moderate exercise with patients suffering from metabolic syndrome, a pre-cursor to Type 2 Diabetes.

In just 12 weeks, cellular inflammation was reduced and other symptoms related to metabolic syndrome were also improved. The study continues to confirm that cardio training can help reset the body at a cellular level.

Fact #2: Cardio training helps with everyday life.

The next time you have to run through an airport terminal to make a flight, race your kid at the park, or rush up a flight of stairs the cardio benefits show up. Plus, cardio training is cumulative meaning that the more you do it the greater the benefits. An interesting study done at The University of Missouri looked at the benefits of cardio training for Type 2 diabetic patients. Although men responded quickly to cardio training, the study found that woman needed to do longer cardio sessions or higher intensity sessions. Even though this study focused on diabetic patients the overall findings apply to everyone. In order to positively impact your health, improve daily function, and perform better in daily activities you have to move, period.

Fact #3: Cardio training is good for your mind.

Anytime you exercise your body manages the stress hormone cortisol and you get a surge of serotonin, a naturally occurring chemical in the brain which helps with mood, sleep, and appetite. Over time regular exercise can help with better sleep, improved performance in everyday activities, better outlook and better quality of life. Researchers at The University of South Carolina conducted a study with mice that revealed that a bout of exercise might help with brain fatigue. Future studies still need to be done but you can relate at least from personal experience. Just think of the last time you had a stressful moment and went for a walk instead of reaching for that cookie.

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It’s time to change your mindset when it comes to cardio training. Even if weight loss is your goal, thinking differently about the positive benefits of cardio at the cellular level helps a lot. Once you reap the long-term benefits of cardio training it will become your lifestyle habit (inside and out) not a short-term fix.