Most of us lead hectic lives and have little time to care for our own health. Many people want to stay fit, and one of the easiest ways to do so is to incorporate cardiovascular activity into their daily routines.
Cardio, short for cardiovascular exercise, refers to activities that raise the heart rate and increase the cardiovascular system's efficiency. While cardio provides several health benefits, the question remains. Is cardio enough for staying fit?
The Benefits of Cardiovascular Exercise
Cardiovascular exercise, such as running, cycling, swimming, and brisk walking, has a plethora of benefits. It improves heart health, boosts circulation, enhances lung capacity, and helps in weight management. Also, cardio is known for reducing the risk of chronic diseases like heart disease, diabetes, and obesity. Its stress-reducing properties and positive impact on mental health make it a popular choice for many people.
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Expert Opinions on Cardio
Fitness experts generally acknowledge the importance of cardiovascular exercise as a fundamental component of a well-rounded fitness regimen. “It is advised that you acquire at least 150 minutes of moderate aerobic exercise or 75 minutes of strenuous activity per week. This would imply 20 to 30 minutes of activity on most days of the week”, said Rahul Basak, Fitness expert at Cult.fit.
However, experts also caution against solely relying on cardio for overall fitness. Strength and flexibility are crucial elements often overlooked when focusing solely on cardiovascular exercise.
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Strength training, in particular, is highlighted by experts such as Dr Stuart McGill, a spine biomechanics expert, and Dr Len Kravitz, an exercise scientist. They emphasise that incorporating resistance training helps build muscle, improve metabolism, and prevent injury.
The Importance of a Balanced Approach
Fitness professionals advocate for a balanced approach that combines cardiovascular exercise with strength training, flexibility work, and other forms of physical activity.
Certified personal trainer and fitness expert, Ishan Arora, suggests that a well-rounded program should include a mix of resistance training, cardiovascular exercise, and mobility work. This comprehensive strategy not only enhances overall fitness but also mitigates the risk of overuse injuries common in repetitive cardio workouts.
Experts stress the role of nutrition in achieving and maintaining fitness goals. Whether the aim is weight loss, muscle gain, or overall well-being, a balanced and nutritious diet complements the efforts put into exercise.
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Cardio is unquestionably helpful for health and fitness, it should not be the exclusive focus of a well-rounded exercise routine. Experts agree that combining aerobic exercise with strength training, flexibility exercises, and a healthy diet produces the most effective and long-lasting outcomes.