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Cardio and Strength Training

Cardio exercises and strength training form the foundation of any balanced fitness program. While cardio improves heart health and endurance, strength training builds muscle mass, increases bone density, and promotes long-term health.

1. Cardio Training

Benefits: Cardio exercises help in weight management, reducing blood pressure, improving heart and lung capacity, and lowering the risk of chronic diseases.

  • Types of Cardio:
    • Low-Intensity Steady State (LISS): Walking, cycling, or swimming at a steady pace for 30-60 minutes.
    • High-Intensity Interval Training (HIIT): Short bursts of high-intensity exercises (like sprints) followed by rest periods.

Sample Cardio Routine (HIIT – 20 minutes):

  • Warm-up: 5 minutes of light jogging.
  • Sprint for 30 seconds, then walk for 90 seconds (repeat for 15 minutes).
  • Cool-down: 5 minutes of walking and stretching.

2. Strength Training / Strength Exercise

Strength training focuses on using resistance (bodyweight, dumbbells, barbells, machines) to improve muscle strength, endurance, and size.

Benefits: Strength training helps with fat loss, enhances metabolism, improves posture, and strengthens muscles and bones.

  • Types of Strength Training / Strength Exercise:
    • Bodyweight Training: Push-ups, squats, lunges.
    • Weight Lifting: Deadlifts, bench presses, shoulder presses.
    • Functional Training: Exercises that improve day-to-day movements like kettlebell swings and resistance band workouts.

Sample Strength Routine (Full-Body – 45 minutes):

  • Warm-up: 5 minutes of dynamic stretches.
  • Squats: 4 sets of 12 reps.
  • Deadlifts: 4 sets of 8 reps.
  • Bench press: 3 sets of 10 reps.
  • Pull-ups or lat pull-downs: 3 sets of 10 reps.
  • Dumbbell shoulder press: 3 sets of 12 reps.
  • Cool-down: 10 minutes of stretching.

Results

The Cardio and Strength Trainings if included in daily routines and practiced properly brings immense mental and health benefits and helps in living a healthier and happier life. The main direct benefits what have been observed are mentioned here.

  • Increases flexibility in muscles and joints: The muscles and joints become flexible enough for any physical activities. It rejuvenates and energies the whole body.
  • Reduces Muscle Stiffness: The muscles get more relaxed and helps in overcoming the negative mindset towards doing any work
  • Removes laziness: Helps in overcoming laziness and makes active all day long.
  • Better sleep: Helps in overcoming sleeplessness and provides deep sleep.
  • Mood enhancement and happiness: Feel good-hormones like Dopamine, Serotonin, Endorphins, and Oxytocin level get enhanced. More of such hormones are released by the body after such exercises which help in overcoming anxiety, frustration and depression. These hormones are very essential for good mood, happiness and better motivation level.