When we think about fitness, it’s easy to conjure images of heavy weights and strength training sessions. But did you know that cardio exercise plays a crucial role in any fitness journey, regardless of your ultimate goal? Whether you’re looking to shed some pounds, tone up, or even build muscle, incorporating cardio can benefit you tremendously.
The Cardio Benefit:
Cardiovascular exercise, more commonly known as cardio, involves steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs, improving your body’s ability to deliver oxygen to your tissues. The results? Increased energy, improved mood, better sleep, and yes, fat loss.
Even for those on a muscle-building journey, cardio isn’t the enemy. It can help promote recovery, enhance muscle growth by improving nutrient delivery, and even assist in muscle definition. So don’t worry about cardio “stealing your gains.”
Cardio and the OPT Model:
The OPT (Optimum Performance Training) model, which we at Pledge To Fitness follow, encourages cardio in every phase of fitness. By integrating different intensities and types of cardio into the various OPT phases, you get the most out of your fitness program.
Cardio Workout Suggestions:
- Low-Intensity Steady-State (LISS) Cardio: LISS cardio involves working at a low-to-moderate intensity for a prolonged period. A brisk walk or a leisurely bike ride are perfect examples. Aim for 30-60 minutes of LISS cardio 2-3 times a week.
- High-Intensity Interval Training (HIIT): HIIT involves alternating between high-intensity exercises and short recovery period2s. This could be a cycle of 1-minute sprints followed by 1-minute walks, repeated several times. Start with one HIIT session a week and gradually increase as your fitness level improves.
- Moderate Intensity Cardio: This is somewhere between LISS and HIIT. Think of a jog or a fast-paced bike ride. Try for 20-30 minutes of moderate intensity cardio 2-3 times a week.
The Balance:
Incorporate a mix of these workouts into your routine, keeping in mind your individual fitness goals. Remember, it’s not about choosing between cardio and strength training; it’s about achieving a balance that caters to your personal goals and needs.
If you’re new to fitness or unsure where to start, remember Pledge To Fitness offers complimentary first sessions complete with a Fit3D Body Scan, sample workout, and program selection.
We’re here to support you, whether you’re starting your fitness journey or looking to reach new heights in your training. Come join us today, and embrace the power of cardio for a healthier, stronger you!
