Many individuals who exercise are likely to label themselves “lifters” because, well, they lift weights within the gym. Nonetheless, what some people (conveniently?) overlook is that there’s an entire other world of exercise available to them — cardio training.

While the considered treadmills, ellipticals, recumbent bikes, and diverse machinery might trigger waves of muscle-burning trepidation, cardio workouts may be so simple as going for a walk outside. Yep, something people learned to do before they might talk can still be considered exercise if it’s programmed properly.

Credit: Bignai / Shutterstock

Here’s a better have a look at some research-based explanation why you need to consider being greater than just “a lifter.”

Advantages of Cardio

Aerobic Cardio vs. Anaerobic Cardio

Cardiovascular exercise, normally, may be performed one among two ways: aerobically or anaerobically. Their advantages overlap in some respects while also delivering distinct benefits from one another. (1) The important thing difference is their inherent training intensities, or speed of movement, and the stimuli they trigger within the body. For clarity throughout this text, aerobic training can be the first cardio method discussed in each subsequent point.

Aerobic cardio is probably going what most individuals imagine once they hear the phrase “cardio training.” Aerobic training is performed at a low to moderate intensity, corresponding to walking or jogging. The relatively low intensity allows the body to proceed the exercise for a comparatively long duration.

For instance, Olympic race walking (yes, that’s a thing) has had races as much as 50 kilometers (31 miles) with athletes moving non-stop for greater than 4 hours. This potential for longer sessions is why aerobic work is commonly synonymous with “endurance training.”

Anaerobic training is most notable for being relatively high intensity and short duration. The body cannot perform anaerobic training for an prolonged time because the center rate is amazingly elevated and the metabolic processes needed to fuel muscle contractions are short-lived. It’s like asking a automotive to drive 100 miles per hour while the low fuel light is on — neither smart nor secure.

Credit: Jacob Lund / Shutterstock

Anaerobic exercise is typified by high-intensity interval training (HIIT), sprinting, many “metcon” (metabolic conditioning) workouts, and any fast-paced movements that can’t be maintained for greater than just a few minutes, and even several seconds, without rest. A heavy set of three deadlifts or a set of fifty kettlebell swings, for instance, are also cases of anaerobic exercise.

Boost Your Health with Cardio

Cardio exercise may be for greater than just burning some extra calories or warming up before grabbing a barbell. As a reminder, “cardio” is definitely short for cardiovascular, as in, your cardiovascular system which pumps blood throughout your entire body. Cardio training can have several significant health advantages, no matter your goals within the gym.

Cardiovascular Health

This will look like an announcement that ought to go without saying, but cardiovascular training can improve your cardiovascular health. Identical to biceps training can improve your biceps or lower body training can improve your leg strength, training your cardiovascular system can strengthen and improve your cardiovascular function.

A stronger heart and higher total-body circulation can improve levels of cholesterol and blood pressure while decreasing the danger of probably deadly cardiac events like stroke or heart attack. (2) Cardiovascular exercise can also be related to decreased total-body inflammation, which might further decrease the danger of heart problems. (3)

While indirectly related to cardiovascular health, performing low to moderate intensity cardio exercise after eating, especially after your largest meal of the day, has been related to decreased blood sugar levels. (4) This may be an efficient approach for people living with diabetes or prediabetes.

Reduced Joint Pain

For those coping with joint pain, whether it’s from overuse within the gym or the onset of diagnosed arthritis, aerobic training has been shown to diminish pain and improve functional use of affected joints, particularly within the lower body (hips, knees, and ankles). (5)(6)

Credit: YAKOBCHUK VIACHESLAV / Shutterstock

Walking with knee pain may sound counterproductive, but a structured plan that fastidiously monitors intensity, duration, and frequency may improve symptoms and joint function. You definitely wouldn’t need to log miles while hobbling in agony, but a gradual approach performed with a deliberate and cautious approach may very well be incorporated into your general training plan.

Similarly, moderate cardio training has been shown to stimulate bone density and potentially decelerate the results of osteoporosis. (7) This may be a perfect complement (or alternative) to weight training, which may also provide bone-strengthening similar results.

Improved Immune System

When you’ve ever been told to “exit and get some fresh air” after complaining about feeling poorly, it seems you received some practical and science-based advice. Aerobic exercise, though not specifically outdoor exercise, has been shown to support a healthy immune system. (8)

Exercising while sick is an often debated point, but regular exercise (including cardio training) performed consistently may help improve your overall immune function. This might offer you a headstart in fighting common colds and even certain viral infections. (9)

While exercise definitely can’t create a full-on immunity to any particular sickness, cardio exercise may stimulate an antibody response that supports your body’s natural immune system. Over the long-term, the sort of “cellular reinforcement” could have a cumulative effect to place you in probably the most advantageous position to fend off common illnesses, especially when supported by a nutritious eating regimen.

Cardio for Higher Gains

For higher or worse, some lifters are primarily focused on using cardio as a tool to support their efforts within the gym. Whether your priority is lifting heavier weights, constructing more muscle, or burning more fat, cardio workouts may be utilized in a performance-boosting context. Here’s why a little bit of cardio can assist, not hinder, your lifting.

Increased Fat Loss

Arguably probably the most common reason a lifter would determine to hop on a bit of cardio equipment — to burn some extra calories — cardio could be a highly effective a part of a fat loss routine.

While a goal-focused eating regimen plan is essential for fat loss, and a correct weight training program is essential to construct and preserve muscle mass, cardio exercise could be a game changer for reshaping your physique and getting lean. (10)

Interestingly, and maybe counterintuitively, some research has actually shown a level of fat loss from only performing aerobic exercise, with out a coordinated eating regimen or weight training plan. (11) While this approach might not be ideal by way of overall body composition and lean muscle mass, it raises an interesting potential as a “place to begin” for anyone trying to lose body fat without necessarily with the ability to follow a comprehensive weight training program.

When you’re on the lookout for fat loss, you might make some strides toward progress in case you did nothing apart from following a basic cardio training plan. Adding a tailored nutrition plan and structured weight training routine will support those efforts even further.

Improved Recovery

If there’s one secret weapon any lifter can deploy to spice up recovery between sessions and enter each workout at maximum capability, it could be turning a few of your weekly rest days into energetic recovery days.

“Passive recovery” is the technical term for carrying in your standard, non-exercise activities on days you’re not training — your typical rest day. Performing low intensity exercise is taken into account to be energetic recovery since you’re actively/deliberately moving your body, encouraging blood flow, and decreasing residual muscle soreness. (12)(13)

Credit: Monkey Business Images / Shutterstock

Although you might perform any variety of relatively low intensity exercise as an energetic recovery workout — low volume/low intensity weight training, group fitness class, pickup basketball game, etc. — those types of activity can require a bit more forethought and planning to make sure they supply the intended recovery advantages without creating excessive fatigue.

As an alternative, an efficient “no-brainer” energetic recovery workout may be as easy and practical as taking a comparatively long, easy-paced walk or bike ride. For an energetic recovery workout to offer probably the most profit, it shouldn’t feel like a workout if you’re doing it.

Increased Endurance and Conditioning

Second to fat loss goals, long duration endurance-type training is what many individuals within the gym associate with cardio sessions. Logging mile after mile on the treadmill or bike is one strategy to spend your time within the gym, and it would actually repay if that’s what you’re after.

Not only can the sort of “sport-specific” endurance training help in case your goal is to eventually tackle a 26.1-mile marathon, but overall aerobic fitness can improve your overall conditioning. This can assist to bounce back between weight lifting sessions, and even potentially recuperate quicker between sets of intense weight training. (14)(15)

Perhaps you’re a competitive powerlifter who attends a meet where your first squat attempt is at 11 a.m. and your last deadlift finally ends up being at 7 p.m. Or perhaps you’re a bodybuilder taking the stage to pose for callout after callout. Or it could just be that your typical back workout leaves you so winded, you find yourself resting on a comfortable incline bench waiting to catch your breath enough to make it into the locker room.

In any of those cases, boosting your general conditioning with some strategic cardio training could raise your base level of general fitness to the purpose where it’s not holding back your overall performance.

Muscle Growth

Many individuals imagine that lifting is sweet for muscle growth and cardio is sweet for nearly every part except muscle growth. That’s generally true. Nonetheless, some research has shown a modest muscle-building stimulus from relatively lower intensity aerobic exercise, particularly within the legs. (16)(17)

This may be especially useful for individuals who may not have the opportunity to perform resistance training resulting from an existing injury. It’s also a possible solution for individuals with limited energy levels, or mobility restrictions, which might limit their overall exercise options.

Higher intensity anaerobic training has also been shown to trigger muscle growth within the involved muscle groups. Nonetheless, higher intensity training requires more finely tuned programming to avoid interfering with a concurrent weight training routine. The upper intensity wouldn’t be an efficient or practical alternative for people recovering from injury or coping with low energy issues (for instance, elderly people unaccustomed to regular exercise).

Surprising Cardio Advantages 

Beyond the direct physical advantages, there are some unanticipated but equally significant reasons to make cardio exercise a daily a part of your training week.

Improved Mental Health

“Clearing your head” with a superb workout doesn’t must mean loading up the bench press and repping out or putting on some boxing gloves and hitting a heavy bag. Grabbing a cardio workout may be just as effective for improving mental clarity, decreasing symptoms of depression, reducing anxiety, and improving mood. (18)(19)(20)

Credit: antoniodiaz / Shutterstock

Next time you’re feeling like taking a break from the stress of the tough day, head out for a fast walk and take heed to five of your favorite songs or a complete Ramones album, whichever is shorter. When the music’s done, turn around and repeat it on the walk back.

Many experienced lifters have relied on “iron therapy” within the gym, lifting weights for a mental boost that matches the physical. Experienced cardio practitioners have also found their very own parallel, often described as a “runner’s high.”

In each cases, physical activity was seen to have a definite and noticeable effect on their overall mental health. It’s hardly ever the rationale an individual begins exercising, but this profit can sometimes change into a welcomed and essential reason to proceed training.

Higher Sleep Quality

Exercise and sleep have a symbiotic relationship. If you get a superb night’s sleep, you wake with more energy and you possibly can tackle a tricky workout. Every time you will have a superb, productive workout, you’re typically capable of get a superb night’s sleep (from fatigue or an easy sense of accomplishment).

Cardio exercise has been directly related to improved sleep quality (the extent of restoration a given night’s sleep actually provides). (21)(22) A high degree of sleep quality is related to healthy hormone levels, improved immune system function, increased muscle mass, and improved overall athletic performance.

Nonetheless, some lifters may inadvertently sabotage their sleep schedule by taking highly caffeinated pre-workouts late within the day. Taking note of your complement ingredients and timing, and avoiding stimulants inside several hours of going to sleep, can put you in a greater position to truly sleep well.

Exercise timing hasn’t shown quite a lot of influences, with training sessions either within the morning or 90 minutes before bed each helping to enhance sleep quality. The secret’s to get the exercise done when your schedule allows. Your individual preference and response are definitely an element, as well. You’ll know whether a treadmill run will amp you up and re-energize you or if it helps to empty your battery as you slide into slumberland.

Accessible to Everyone

There aren’t too many types of exercise that may be concurrently performed by a mother pushing a set of twins in a jogging stroller, her husband the competitive weightlifter, and her mother the 75-year old retiree with a nasty hip — but basic cardio exercise is one.

Going for a walk could be a easy, barebones, effective workout that doesn’t require any specialized equipment or gym membership. Cardio is accessible to everyone: experienced gym-goers and beginners, young athletes and older adults.

Whilst you don’t need a gym membership to perform basic body weight resistance exercises like push-ups or lunges, you furthermore may don’t need a gym membership to walk, run, or perform body weight cardio exercises like burpees (which have a love ’em or hate ’em popularity). Cardio may be done virtually anywhere, almost anytime, by almost anyone.

FAQs

Can’t most of those advantages even be found with weight training?

Yes and no. “Exercise” is an all-encompassing term that might cover anything from walking a 20-minute mile to taking a yoga class to lifting a 300-pound front squat.
It’s absolutely true that exercise, normally, can provide a few of the advantages discussed above. For instance, using a mix of each weight training and cardio training has been shown in some research to advertise higher cardiovascular health than using just one method or the opposite. (23)
Nonetheless, weight training programs can require more specific attention to programming and progression than cardio. Manipulating weights, sets, and reps may be more difficult and might involve more planning than going for a walk or taking a motorcycle ride.
There are also some physical capacities that can’t be built without longer duration cardio exercise. Just ask any pro fighter who’s ever gassed out in round 4 or any strength athlete who’s needed an oxygen mask between lifting attempts.
For the most effective overall improvements in your health, physique, and overall performance, find ways to follow a well-designed, goal-focused plan that includes resistance training and cardio exercise frequently.

How should I start adding cardio to my training plan?

The main points will largely depend upon your specific workout split (what number of days you’re currently training), in addition to your specific goal.
Generally, adding two or three cardio sessions per week may be a superb place to begin. Begin with 15 to twenty minutes of low to moderate intensity work, either on a non-training day or performed immediately after your weight training.
Avoid performing significant cardio training before a lifting session, which can negatively affect strength output for the resistance training to follow. (24) A temporary warm-up is superb, but don’t let five to 10 minutes on the bike turn right into a full-blown 45-minute cardio workout.

Hop Aboard the Cardio Train

No matter your specific training goal, cardiovascular exercise can deliver a slew of advantages for relatively little time investment. Relatively low intensity cardio can require minimal adjustment to your current training plan. As training intensity increases, so does the necessity to more fastidiously balance the massive picture program. Don’t buy the hype that’s sometimes peddled: “Cardio burns muscle. All you wish is lifting.” That’s a short-sighted outlook that can only prevent you from maximizing your health, physique, and performance.

References

1. Patel, H., Alkhawam, H., Madanieh, R., Shah, N., Kosmas, C. E., & Vittorio, T. J. (2017). Aerobic vs anaerobic exercise training effects on the cardiovascular system. World journal of cardiology, 9(2), 134–138. https://doi.org/10.4330/wjc.v9.i2.134
2. Pinckard, K., Baskin, K. K., & Stanford, K. I. (2019). Effects of Exercise to Improve Cardiovascular Health. Frontiers in cardiovascular medicine, 6, 69. https://doi.org/10.3389/fcvm.2019.00069
3. Zheng, G., Qiu, P., Xia, R., Lin, H., Ye, B., Tao, J., & Chen, L. (2019). Effect of Aerobic Exercise on Inflammatory Markers in Healthy Middle-Aged and Older Adults: A Systematic Review and Meta-Evaluation of Randomized Controlled Trials. Frontiers in aging neuroscience, 11, 98. https://doi.org/10.3389/fnagi.2019.00098
4. Borror, A., Zieff, G., Battaglini, C., & Stoner, L. (2018). The Effects of Postprandial Exercise on Glucose Control in Individuals with Type 2 Diabetes: A Systematic Review. Sports medicine (Auckland, N.Z.), 48(6), 1479–1491. https://doi.org/10.1007/s40279-018-0864-x
5. Roddy E, Zhang W, Doherty MAerobic walking or strengthening exercise for osteoarthritis of the knee? A scientific reviewAnnals of the Rheumatic Diseases 2005;64:544-548.
6. Rahnama, N., & Mazloum, V. (2012). Effects of strengthening and aerobic exercises on pain severity and performance in patients with knee rheumatoid arthritis. International journal of preventive medicine, 3(7), 493–498.
7. Alghadir, A. H., Aly, F. A., & Gabr, S. A. (2014). Effect of Moderate Aerobic Training on Bone Metabolism Indices amongst Adult Humans. Pakistan journal of medical sciences, 30(4), 840–844. https://doi.org/10.12669/pjms.304.4624
8. Gonçalves CAM, Dantas PMS, dos Santos IK, Dantas M, da Silva DCP, Cabral BGdAT, Guerra RO and Júnior GBC (2020) Effect of Acute and Chronic Aerobic Exercise on Immunological Markers: A Systematic Review. Front. Physiol. 10:1602. doi: 10.3389/fphys.2019.01602
9. da Silveira, M. P., da Silva Fagundes, K. K., Bizuti, M. R., Starck, É., Rossi, R. C., & de Resende E Silva, D. T. (2021). Physical exertion as a tool to assist the immune system against COVID-19: an integrative review of the present literature. Clinical and experimental medicine, 21(1), 15–28. https://doi.org/10.1007/s10238-020-00650-3
10. Willis, L. H., Slentz, C. A., Bateman, L. A., Shields, A. T., Piner, L. W., Bales, C. W., Houmard, J. A., & Kraus, W. E. (2012). Effects of aerobic and/or resistance training on body mass and fat mass in chubby or obese adults. Journal of applied physiology (Bethesda, Md. : 1985), 113(12), 1831–1837. https://doi.org/10.1152/japplphysiol.01370.2011
11. Donnelly, J. E., Honas, J. J., Smith, B. K., Mayo, M. S., Gibson, C. A., Sullivan, D. K., Lee, J., Herrmann, S. D., Lambourne, K., & Washburn, R. A. (2013). Aerobic exercise alone leads to clinically significant weight reduction for men and girls: midwest exercise trial 2. Obesity (Silver Spring, Md.), 21(3), E219–E228. https://doi.org/10.1002/oby.20145
12. Ortiz, R. O., Jr, Sinclair Elder, A. J., Elder, C. L., & Dawes, J. J. (2019). A Systematic Review on the Effectiveness of Energetic Recovery Interventions on Athletic Performance of Skilled-, Collegiate-, and Competitive-Level Adult Athletes. Journal of strength and conditioning research, 33(8), 2275–2287. https://doi.org/10.1519/JSC.0000000000002589
13. Tomlin, D. L., & Wenger, H. A. (2001). The connection between aerobic fitness and recovery from high intensity intermittent exercise. Sports medicine (Auckland, N.Z.), 31(1), 1–11. https://doi.org/10.2165/00007256-200131010-00001
14. Tomlin, D. L., & Wenger, H. A. (2001). The connection between aerobic fitness and recovery from high intensity intermittent exercise. Sports medicine (Auckland, N.Z.), 31(1), 1–11. https://doi.org/10.2165/00007256-200131010-00001
15. Rankovic, G., Mutavdzic, V., Toskic, D., Preljevic, A., Kocic, M., Nedin Rankovic, G., & Damjanovic, N. (2010). Aerobic capability as an indicator in several sorts of sports. Bosnian journal of basic medical sciences, 10(1), 44–48. https://doi.org/10.17305/bjbms.2010.2734
16. Konopka, A. R., & Harber, M. P. (2014). Skeletal muscle hypertrophy after aerobic exercise training. Exercise and sport sciences reviews, 42(2), 53–61. https://doi.org/10.1249/JES.0000000000000007
17. Naruse, M., Vincenty, C. S., Konopka, A. R., Trappe, S. W., Harber, M. P., & Trappe, T. A. (2023). Cycle exercise training and muscle mass: A preliminary investigation of 17 lower limb muscles in older men. Physiological reports, 11(16), e15781. https://doi.org/10.14814/phy2.15781
18. Falkai, P., Schmitt, A., Rosenbeiger, C. P., Maurus, I., Hattenkofer, L., Hasan, A., Malchow, B., Heim-Ohmayer, P., Halle, M., & Heitkamp, M. (2022). Aerobic exercise in severe mental illness: requirements from the angle of sports medicine. European archives of psychiatry and clinical neuroscience, 272(4), 643–677. https://doi.org/10.1007/s00406-021-01360-x
19. Herbert, C., Meixner, F., Wiebking, C., & Gilg, V. (2020). Regular Physical Activity, Short-Term Exercise, Mental Health, and Well-Being Amongst University Students: The Results of an Online and a Laboratory Study. Frontiers in psychology, 11, 509. https://doi.org/10.3389/fpsyg.2020.00509
20. Zhao, J. L., Jiang, W. T., Wang, X., Cai, Z. D., Liu, Z. H., & Liu, G. R. (2020). Exercise, brain plasticity, and depression. CNS neuroscience & therapeutics, 26(9), 885–895. https://doi.org/10.1111/cns.13385
21. Ezati, M., Keshavarz, M., Barandouzi, Z.A. et al. The effect of standard aerobic exercise on sleep quality and fatigue amongst female student dormitory residents. BMC Sports Sci Med Rehabil 12, 44 (2020). https://doi.org/10.1186/s13102-020-00190-z
22. Dolezal, B. A., Neufeld, E. V., Boland, D. M., Martin, J. L., & Cooper, C. B. (2017). Interrelationship between Sleep and Exercise: A Systematic Review. Advances in preventive medicine, 2017, 1364387. https://doi.org/10.1155/2017/1364387
23.  Schroeder, E. C., Franke, W. D., Sharp, R. L., & Lee, D. C. (2019). Comparative effectiveness of aerobic, resistance, and combined training on heart problems risk aspects: A randomized controlled trial. PloS one, 14(1), e0210292. https://doi.org/10.1371/journal.pone.0210292
24. Markov, A., Chaabene, H., Hauser, L., Behm, S., Bloch, W., Puta, C., & Granacher, U. (2022). Acute Effects of Aerobic Exercise on Muscle Strength and Power in Trained Male Individuals: A Systematic Review with Meta-analysis. Sports medicine (Auckland, N.Z.), 52(6), 1385–1398. https://doi.org/10.1007/s40279-021-01615-6

Featured Image: bluedog studio / Shutterstock