Check out 5 reasons why this is the best exercise for increasing lifespan and fat loss.
And we are not going to beat around the bush here. The exercise we are talking about is cardio. Now wait! Before you click away and close this tab, we are not talking about jogging, or running, or swimming like a person would normally do.
Cardio can sound like a boring activity to some, or simply a waste of time to others. Engaging in cardiovascular exercise is a surefire way to shed excess weight, boost calorie expenditure, and ultimately achieve a more toned and lean physique.
However, what we are advocating here is not your typical cardio. Well, when we say “we” we actually mean Thomas DeLauer. Thomas DeLauer is a celebrity trainer and health author. His YouTube Channel has 3.5 million subscribers and he has been on the cover of numerous international magazines.
In a video he shared on his YouTube account, he talked about how a person can push their normal cardio routine a little bit harder. “Maybe into zone 3. Maybe so that heart rate’s a little bit more like 70, 75, maybe even 80 per cent of your max,” DeLauer says.
And to influence you to push your cardio more next time you actually do cardio, he talked about 5 reasons why this is the best type of exercise for increasing lifespan and fat loss. Check it out below.
5 Reasons Why THIS is the Best Exercise for Increasing Lifespan and Fat Loss
Cardiovascular exercise is widely known for its health benefits, but what if pushing your cardio a little harder could offer even greater advantages? In this article, we explore five compelling benefits of increasing the intensity of your cardio workouts, backed by scientific research.
- Increased Longevity: Research published in the Journal of Aging Research reveals that regular physical activity significantly decreases mortality rates, extending lifespan by 0.4 to 6.9 years. Athletes, especially those engaged in aerobic activities like soccer, tend to live even longer. Higher intensity cardio is associated with reduced oxidative stress, improved cardiovascular health, lower coronary artery calcium, and enhanced cellular endurance, contributing to a longer and healthier life.
- Weight Loss: A study in Obesity Reviews, analysing 149 studies, found that all types of exercise contribute to fat loss. However, another study in the Journal of Investigative Medicine linked higher VO2 Max (aerobic capacity) with greater weight loss during moderate-intensity cardiovascular exercise. This emphasizes the importance of intensity in achieving optimal weight loss results.
- Cognitive Benefits: Cardiovascular exercise not only helps with weight loss but also has positive effects on cognition. A study published in the Journal of Neurology demonstrated that individuals with higher aerobic capacity experienced cognitive improvement, and older participants showed enhanced executive function. Adding cardio to your routine may contribute to both physical and mental well-being.
- Improved Skin Health: Surprisingly, cardio can positively impact skin health. Research in Dermatology Reports found that individuals who engaged in more aerobic exercise exhibited better skin hydration. The anti-inflammatory effects of aerobic exercise are believed to contribute to these skin benefits, highlighting another reason to boost the intensity of your cardio workouts.
- Muscle Growth Enhancement: Contrary to the traditional belief that cardio interferes with muscle growth, recent studies challenge this notion. A 2022 review of 43 studies found that simultaneous cardio and resistance training did not impact muscle hypertrophy or strength negatively. Aerobic exercise seems to influence protein metabolism, altering muscle protein synthesis and breakdown, potentially contributing to muscle growth.
In conclusion, the benefits of intensifying your cardio routine extend beyond the well-established advantages of regular physical activity. While moderate-intensity cardio undeniably contributes to overall health, the evidence presented in this article suggests that pushing the boundaries of intensity can unlock even greater rewards.
By delving into higher heart rate zones, typically around 70-80% of your maximum, you may tap into a range of health benefits that include increased longevity, improved weight loss, cognitive enhancements, better skin health, and even support for muscle growth.
It’s important to emphasize that finding the right balance is key. Going beyond your comfort zone and increasing the intensity should be a gradual process, taking into consideration your current fitness level and health status. Always listen to your body and consult with fitness professionals or healthcare providers to ensure that your cardio routine aligns with your individual needs and goals.
Additionally, combining cardio with other forms of exercise, such as resistance training, can create a well-rounded fitness routine. The idea is not to view cardio and strength training as mutually exclusive but rather as complementary components that can work synergistically to enhance overall health and fitness.
In essence, while the science behind the benefits of pushing cardio intensity is compelling, the ultimate goal is to create a sustainable and enjoyable fitness routine. Whether you prefer the invigorating effects of a high-intensity workout or the steady pace of a moderate-intensity session, the key is to stay active and make choices that contribute positively to your overall well-being.
Watch the video below from Thomas DeLauer to understand, from the man himself, why this is the best exercise for increasing lifespans and improve your body’s ability to lose fat.
Embarking on a weight loss journey involves various approaches, but the key lies in a holistic strategy, from minor lifestyle adjustments to permanent dietary changes. Several key strategies can aid in achieving weight loss goals:
- Create a Calorie Deficit: Weight loss necessitates consuming fewer calories than the body expends daily. To accomplish this, individuals can adopt a balanced, low-calorie diet while increasing their physical activity levels.
- Embrace a Healthy Diet: Prioritize whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. Conversely, avoid high-sugar, high-fat, and processed foods, as they can hinder weight loss efforts.
- Regular Exercise: Engaging in frequent exercise boosts calorie expenditure, aiding in weight loss and fat reduction. The more active one is, the more calories they burn, accelerating the weight loss process.
- Adequate Sleep: Sufficient sleep is crucial, as inadequate rest can disrupt hormone levels that regulate appetite and metabolism, potentially leading to weight gain. Aim for 7-8 hours of quality sleep per night.
- Stress Management: Stress can trigger overeating and contribute to weight gain. Adopt stress-reducing practices such as meditation, yoga, or deep breathing to support weight loss efforts.
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