The Benefits of Long Cardio Training Fitness & Sports

Benefits and harms of long cardio training


The Long Cardio Training – How to do it properly?

Repeatedly called into question, and as old as the world, continuous cardio training is a constant subject of controversy. Today we will try to systematize the issues around it in an article, without claiming to be able to cover everything on the topic.


And what you prefer to achieve with weight loss?

Do not be entirely disappointed and just see the truths in the following terms: our body is designed to be in motion and out (though partial) physical activity. Try 1-2 workouts (whether fitness or running, swimming, football, the choice is yours).

Benefits of cardio training

All the known benefits of cardio, so just going to digest:

  • Cardio reduces the percentage of body fat and helps in the fight to overthrow the extra pounds;
  • Improve the functioning of the heart and cardiovascular system;
  • Improves circulation, leading to a better performance of the muscles, but by increased blood flow in the muscle is enhanced excretion of toxins;
  • Reduces stress and the risk of diabetes;
  • Increases stamina, physical strength and endurance, and improve the condition of the body;
  • Improves metabolism;
  • Stimulate the lungs and increases capacity, improves breathing at rest;
  • Reduce blood pressure and influences the normalization of cholesterol levels.

If youalready tried some of these actives, but the result was disappointing, consider to repel.


Cardio can definitely be classified as a benefit. With cardio training dramatically enhance the activity of the pituitary and spend many times more than normal growth hormone – a hormone of youth and a strong immune system. If not found the right balance between exercise, nutrition and recovery, however, can lead to side effects – loss of muscle mass and slow down fat loss.

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The Long cardio

Still often argued that the longer the cardio workout, the more fat burning, so cardio should be long. Is not false, that the burning of fat does not start immediately, but a process preceded by other energy sources, and begins to substantially comprises 15-20 min after the onset of exercise.

Practicing cardio to exhaustion for an hour or more, definitely not a guarantor of melting unwanted fat, but your body will lead to a catabolic mode, with the result that you will begin to lose except fat, more muscle mass and slow metabolism.

This in turn will make fat loss more difficult in the future. By writing not intended to conclude that cardio should be low, monotonous intensity and insufficient duration, because will not achieve desired effect.

When properly structured training including weights and cardio, a good diet and enough recovery time and consideration of several important cardio component (duration, intensity level of training heart rate, right time for cardio) to achieve your personal goals will it is only a matter of time.

Negatives of prolonged cardio workout

Like anything cardio also has two “persons” carrying but its positives and its negatives:

  • possible loss of muscle mass;
  • possible injury from over training or poor running technique (or other form of cardio movement);
  • not felicitous way to build muscle mass.

These side effects are not a mandatory part of your fitness routine, but this must skillfully spend your time in the gym. So keep in mind that when conducting continuous training of low intensity, ie pulse in 60-80% of the maximum, often to train with minimal effectiveness.

As one of the most effective forms of cardio lately stated interval cardio workout. It allows for accelerating the metabolism and the burning of calories, even several hours after training. But I can read in a single material.

Cardio – Popular mistakes

  • Make no mistake, the more you sweat during a workout, the more calories you will burn. You can just bring your body to dehydration.
  • Also, do not be fooled into thinking that spending a little more time on the trail, you can eat more. Not eaten anything further can be easily burned with cardio, some foods are just too calorie even in 100 g (nuts, crisps, sweets, chocolate, etc.). So who in their busy life can spend hours in the gym running to melt eaten food! However, if you have to stay an hour or more a day in the gym to do cardio in an attempt to burn down calories better Revise your diet and adjust your diet properly. Moreover, making longer cardio without adequate preparation and recovery strategy will undoubtedly incur overt raining, which in turn is a prerequisite for the occurrence of trauma.
  • It is important to remember that if you only do cardio and your goal is to lose fat, keep in mind that this process will begin 15-20 minutes after the workout.

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What is the best length of cardio workout?

More has been written and spoken about the length of which should be laid down in a cardio workout. Clearly, that can vary depending on the different preferences and reasons, but more than 60-70 minutes of cardio a day I would define as counter-productive, especially if you are not getting enough protein, fluids and calories.Optimal I think it’s time for cardio in the order of 30-40 minutes. Duration of cardio should take into account not only the objectives of the exercise, but with his training experience.

Beginners can start with two sets of 10-12 minutes and try to make a series of cardio at least 25 minutes. American College of Sports Medicine recommends conducting cardio workouts to 30 minutes, 4 or 5 times a week.

According to many surveys...

…the Canadian Cardiovascular Congress 2010 in Montreal presented data unequivocally show that during the marathon reduces blood flow to the muscles, there is severe dehydration and significant part of the heart does not function 100%. This, of course, is reversible with proper rest and consistent training regime. We all know that regular physical activity reduces the risk of cardiovascular disease, but a marathon race, at the time of running the cardiac risk is increased greatly. Repeatedly happened apparently healthy people die during long races. So think about is how long you will spend in the path to the gym!

While gaining more adherents, it is appropriate to mention that intense interval cardio is not for everyone. Cardio with monotonous pace and low to moderate intensity is also among the most successful methods for training and combat / prevent overweight. There is ample evidence that obesity may be the result of a very slight imbalance of power. Therefore, even a small amount of casual exercise or activity if done consistently and not be compensated for by increased food intake, can turn the tide of obesity. Although intensive cardio works fast, it does not mean that prolonged monotonous cardio is useless. Not to be granted manipulative and misleading facts, I want to introduce you to other studies concerning intensity cardio.

When sports results prove against health standards …

In the newspaper “European Heart” of the European Society of Cardiology published study (Gertsch, 2011), the conclusion of which is the following: intense endurance exercise causes acute dysfunction of the right ventricle but not the left. Although short-term recovery in all normal, some athletes practicing obvious chronic structural changes and reduction in the function of the right ventricle.

It has been found that carrying out the cardio for long periods of time deteriorates muscle tissue and reduced testosterone levels. Prolonged monotonous cardio affects cortisol levels and often is accompanied by suppression of the immune system. Often marathon runners with solid experience appear to colds and respiratory infections after the race due to altered levels of cortisol. According to a study in the Department of Medical Research, Uppsala University Hospital, Sweden covered 5,755 participants in ski racing run 90 kilometers, registered in the national register of races held over the period 1998-2005 Hospitalized participants were free of cardiovascular diseases and has received research arrhythmia and secondary outcomes. It was found that those who completed the most events and those which are best achieved with a time are at a higher risk of arrhythmia.

You can choose long cardio workouts or prefer short and intense?

Many people, preferences also aims countless different abilities. So there will always be fans and one, and the other way of cardio training as there will be studies in support and one, and the other view. Why not try it both ways, trying to choose the matching our training or why not combine the long monotonous cardio intensive interval cardio workouts!

Let us realize what our goals and to devote the necessary time and energy to achieve them! Some simply want to improve their health and strength, others aim to reduce weight, while others aim to reach a form of participation in competitions.

Answer the questions that arise is basically to train properly and adequately providing enough rest. Or work wisely and be disciplined and respectful to yourself!

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