Category: Cardio Workout

Treadmills are increasingly becoming the most bought exercise equipment in the world. This is because it provides a host of benefits and helps in fulfilling many types of fitness goals. A treadmill is one of the best substitutes for walking and one can begin his health journey with this. Most health experts opine that it is one of the best sources of exercise that puts less strain on the body than both running and walking on uneven lanes. Moreover, treadmills can also determine the amount of exercise one can manage to do every day.

Improvement in heart health

Cardiovascular exercises can be perfectly done with the help of treadmills. These treadmills can improve the health of the heart and resolve or minimize problems associated with cholesterol. Treadmills can also significantly improve heart rate and are most suitable for warm-up exercises. Weight training and cardio exercises can also be done with the help of treadmills. The most commendable aspect of a treadmill is that heart tests can be done on patients who are suffering from high cholesterol. Some of these heart tests may show false positives and therefore should be backed up with other major tests. The tests are cardiac catheterization, echo stress test, and nuclear stress test. Heart problems are often associated with faulty blood circulation. It can be improved by doing regular treadmills.

Treadmill exercises if done regularly can be the best affordable remedy to cardiovascular problems. Treadmills can increase the power of the heart and improve blood circulation in the body. It also essentially implies that muscles will get more oxygen if treadmills are done properly. More blood circulation means that one can work hard to get more results after every run. Blood pressure problems can also be curbed with the help of regular exercises on the treadmill.

Beneficial for diabetics

Diabetes is caused due to insufficient insulin production, and it worsens due to stress and anxiety. Additionally, excessive consumption of carbohydrates also heightens blood sugar levels. Treadmills help in burning calories rapidly and regular exercises on treadmills can control blood sugar levels and control insulin levels. However, it is advisable that diabetic patients must consult their doctors before starting their exercise routine. Excessive exercises on treadmills can be counterproductive and instead raise blood sugar levels. Similarly, doing exercises for less than 20 minutes can also be futile because the liver restores the stored glucose for fuel. This is the reason diabetics must regularly do treadmills such that they can lower their glucose levels enough. This can ensure that their medication levels are eliminated or adjusted.

Helps in good body shape

Regular exercises on treadmills help the body to reduce fats and keep the body in good shape. Unlike other heavy exercises, treadmills are light and put less stress on the body than other types of exercises. People can use treadmills at least five days a week and should work out for 20 to 60 minutes. Good body shape is incomplete without weight loss. Treadmills can reduce weight as one can easily burn more calories than other forms of aerobic exercises. Low-intensity treadmills are good for burning fats. However, one has to be patient since the results are not instantly perceivable. It is estimated that if one can run 6 miles on a treadmill then one can burn 600 calories in a single day.

Preparation for race exercises

Treadmills have the potential to train people for race competitions. The speed of the treadmill can easily be increased from walking to running. Treadmills can also help make people adjust to real race conditions.

Improves mental health and increases motivation

Since treadmill exercises are convenient and can be done even inside homes, it helps in saving time. One can also feel more content and healthier after running on a treadmill. For people who do not like to enter gymnasiums or work out for long hours, a treadmill can be a perfect substitute as one can walk, run and cycle with the help of a treadmill. Research suggests that treadmills can increase the release of endorphins in the brain. This is a chemical compound that helps in elevating mood and reducing stress. This in turn, automatically increases motivation levels. In the context of fitness education, runner’s high is a noteworthy phenomenon. Through this runner’s high, people feel delighted while exercising. Treadmill exercises also increase the release of endocannabinoids which increases the happiness levels of an individual.

Improves muscle building

Treadmills can improve muscle building considerably if one runs regularly on a treadmill. Running helps in strengthening muscles and one can increase one’s core strength. It also helps in building arm muscles and leg muscles. If treadmill exercises are done with stamina and cardio exercises then it can improve the muscular building. Muscle mass in the legs can be improved with the help of treadmills.

Bone density building becomes easier

Running on treadmills increases bone density. This essentially implies that minerals in the bones can be increased substantially by running on treadmills. A higher bone density prevents the occurrence of osteoporosis and prevents pain in the joints. Moreover, one can prevent joint injuries by running on the treadmill.

High degree of customization

Fitness does not follow the “one size fits all” rule. The main reason is that human bodies are very different metabolically from each other and need different fitness prescriptions. The functioning of six vital organs brain, lungs, heart, liver, pancreas, and kidney are not dependent on individual human will. They are involuntary organs and their functioning plays a vital role in making the body healthy. Therefore, treadmills are useful because they can be customized according to the needs of a person. For instance, if one is not comfortable walking, then one can easily accelerate or decelerate accordingly. Treadmill speeds can be adjusted within a huge range that covers walking, jogging, marathon racing, cycling, racing, etc. Moreover, treadmills are also convenient for people belonging to different age groups.

First, let’s discuss what is HIIT in the beginning. A lot of us have heard about HIIT but don’t exactly have an idea about it. We often assign them to Run, Sprinting or others.

HIIT is High-Intensity Interval Training is a form of cardiovascular training with intense but short intervals of workout along with regular intervals of rest, this regime continues until too exhausted to continue. Any form of cardio-vascular intense exercise with intermediate periods of rest can be considered as HIIT.

These intense workouts generally last for 30 minutes, but it can fluctuate depending on person to person.

WHY IS HIIT WORKOUT POPULAR?

Every popular thing on this planet has to have some advantages. Same goes for HIIT. Whenever a non- exercising person talks about the reasons behind not being able to exercise, 90 out of 100 people come up with the fact that they don’t get enough time to maintain a decent fitness regime.

This is where HIIT Workout plan comes into existence. Not only does HIIT require less time (almost half) than other regular exercises but also pushes us towards the results we want to achieve. Gone are the days where every good thing required a lot of time; with HIIT exercise and interval exercise, people are able to fit exercises into their busy schedule comfortably and maintain a healthier lifestyle.

BENEFITS OF HIIT WORKOUT AND INTERVAL TRAINING

According to scientists HIIT cardio workout and Interval training have proven to deliver greater improvement on both aerobic and anaerobic increases. Aerobic increase refers to endurance and anaerobic refers to power.

So, what’s wrong with the traditional way of exercising you may ask.

I would say there is nothing wrong with the traditional way but there is an improved and more efficient way to work and that too in comparatively lesser time. That way is HIIT.

Let me give you an example to clarify the differences.

Suppose you want to increase your running capability. What should you so to achieve your desired result?

The traditional way asks you to continue briskly jogging/running for a certain period of time to notice an improvement.

On the other hand, HIIT and Interval Training requires you to take up intense but short training periods of fierce sprinting spaced with short periods of rest until you drain yourself out. The intensity required to do such intense training will increase both your endurance and power.

The most important advantage is HIIT takes minimum time. The average working out time for HIIT is less than 30 minutes.

Interval exercise benefits you by lowering your blood sugar level, by keeping your heart healthier and aiding weight loss.

SIMPLEST FORM OF HIIT TO BEGIN WITH

Probably the easiest form of HIIT is running. Let’s go with that.

Once you are out in the park or your neighborhood running track, get yourself ready by warming up first. For warm-ups, you can do stretching, yoga, light jogging, high knees or mobility leg and arm swings.

Then begin running at a brisk pace for around about 30 seconds.

If you need to slow down, then slow down to light jogging for some time and repeat the process for about ten such work/rest periods.

If you are more of an indoor person or don’t have the lush green gardens or running track to exercise around you, it doesn’t mean you can’t hit the HIIT. You simply have to get hold of a treadmill. Adjust the pace so that you can flip from intense from slow and vice versa.

OTHER HIIT AND INTERVAL TRAINING

It is absolutely not necessary that you have to always follow running as your beginner HIIT workout. You could do Burpees, Push-Ups, Pull-Ups as body weight exercises. While Kettle Bell Swings, Battle Ropes and Weight Lifting are some of the exercises that you could fit into your HIIT regime for resistance.

THINGS TO BE CONSIDERED

There are certain factors that we need to keep in mind before hurrying off after our new found love for HIIT.

Firstly, when beginning HIIT, you must maintain a certain routine. Go from easy to intense. Take up light steps in the beginning, give your body the required time and energy level to cope with an intense workout.

Secondly, keep in mind to maintain your form to prevent any kind of injury. If you feel the intensity is too much to carry on with it, then slow down.

Take rest. Muscles in our bodies are built only when we are resting. So, it is advisable to take off days from HIIT practices.

With proper guidance and correct postures, HIIT Workout and Interval Training can be your best friend for building and empowering your body.

For a few people, Cardio is a feared workout whereas the others are extremely passionate about it. Either way, Cardio workout is one of such key components of fitness that can never be eliminated from your fitness plan. Cardio or Cardiovascular exercise is the movements that increase your heart rate and get the blood circulation up throughout the body. Various methods and forms of cardio workouts can be found – all of which have specific guidelines and benefits. In this article, we’ll be taking a tour of the health benefits of Cardio Workout.

Most of the individuals, who are performing the cardio workout, use the exercise as a way to burn off the excess calories and the exercise also enhance the need for energy because of the continuous movements in your body. While a few cardio workouts work a little better when it comes to the fat loss, all the cardio exercises, however, come in handy for the calorie burning. Considering the fact that fat loss depends on the balance between calorie consumption and calorie burning, stepping to the cardio workout can be a viable decision. Now, we are going to portray the benefits you can enjoy with cardio.

IMPROVEMENT IN HEART HEALTH

One thing you need to bear in mind at first is that your heart is a muscle just like any other muscles in your body. So, what do you do to keep the muscles strong and healthy? You exercise focusing on those muscles! Thus, the same goes for your heart as well. It must be worked in order to become strong and stay strong! If you fail to work it, your heart will be weakened over time and that’s going to call for a range of negative health effects.

When you pump your heart at a faster rate on a regular basis, it comes into a good shape and becomes healthy. If you do some easy and everyday exercises like walking up the stairs and a little running, your heart rate would be on the positive side.

ENHANCED METABOLISM

There are never-ending health benefits of cardio workout which can be practiced on a daily routine. And metabolism is another reason to practice and perform this particular workout program. Alongside speeding up your heart rate, the Cardio workout works great for enhancing the rate of other vital health processes like your metabolic abilities!

In general, the more intense your cardio workout becomes, the more noticeable the outcome can be seen in your metabolism rate. Intense Interval Sprints, also known as HIIT, increase the metabolism considerably. When you increase your metabolism, it promptly makes it easier to maintain your weight (losing weight or gaining weight, as the case is).

IMPROVED HORMONAL PROFILE

You may get surprised but in reality, the cardiovascular exercises greatly improve the hormonal profile in your body! Yes, the cardio workouts change the hormonal profile in your body and release the ‘feel good’ hormones which come in handy for comforting the signs of depression and exhaustion in a great way. Also, practicing the cardio exercises discharges the hormones that reduce the appetite. Those individuals who are regularly partaking the cardio workouts are often seen to have a way more positive outlook towards life simply because the cardio workout is offering them the stress relief benefits.

BETTER RECOVERY ABILITY

The lower, more moderately paced forms of cardio workouts will be a great help in lessening your recovery time as well! Right after spending a hard session in the gym doing penetrating sets and reps of intense workouts, walking or light jogging or hopping on the treadmill can outstandingly help you remove the by-elements created during the lifting session in your body.

In this scenario, the cardiovascular workouts will aid you in deducing your Delayed Onset of Muscle Soreness (DOMS). Moreover, the workout will carry more oxygen-rich blood to your muscles tissues which will augment the repairing and rebuilding process of your body. In a nutshell or in simpler words, this will help you to be capable of getting back to the gym faster and work on your precious muscles once again.

However, remember that making the fine balance between the rest and workout is important since having no rest or having too much rest would lead you to see no positive outcome at all! Once the full recovery is achieved, you need to be frequent in terms of cardio workout in order to give birth to new muscles. But make sure, in that quest, you are not having too intense cardio or an excessive amount of cardio will be a roadblock in your recovery.

DIABETES MANAGEMENT

Good news for the diabetes patients – if you practice cardio workouts, you will be able to manage diabetes in your body! Yes, that’s right. When you perform the cardio workout in an ideal environment at a good multi gym in your area, it enhances your muscle’s capability of utilizing the glucose. Those individuals who perform the workout on a regular basis are more likely to have good control over their blood sugars and less likely to experience the blood sugar swings compared to those who don’t exercise!

FIND A GOOD GYM NEAR YOU AND START EXERCISING

Cardio workouts can be tricky and the intense workouts can damage your body too! Thus, it becomes immensely important to find a good nearby gym and start the cardio workouts under expert supervision. At Starmark Fitness Studio, we have the finest cardio professionals who can help you improve your heart health, hormonal profile, metabolism, recovery rate, and blood sugar level with the topnotch and most intuitive cardio workouts. If you want good health, we are just a call away! Join us and get all the health benefits of Cardio Workout.