BENEFITS OF CARDIO, BROUGHT TO YOU BY THE FESTIVE SEASON

 

While we can’t stop bingeing on our favourite soan papdis and kaju barfis during this festive season, this period is a timely reminder to all fitness enthusiasts of an often overlooked aspect of any well-rounded workout routine: the importance of cardio. Whether it’s the discomfort or boredom, that have most fitness lovers hate cardio — read more to see how the heart-pumping DJ nights bring creativity to cardio and how implementation of cardio to your regular fitness regime is vital to enhancing overall endurance. 

1. Cardio Strengthens Your Heart, Not Just Your Muscles

While strength training builds muscle mass and boosts metabolism, cardio exercises are key to strengthening your most vital muscle—your heart. Engaging in high-intensity cardio, such as dancing for hours at your local Zumba session raises your heart rate and keeps it elevated, improving cardiovascular health. When combined with strength training, cardio ensures that your heart can support the increased muscle mass and improved strength by delivering oxygen and nutrients more efficiently. And, what better way to support your body than with an energy blend that packs the right nutrients, vitamins and refreshing flavours.

Health Tip: Incorporate 30-40 minutes of cardio exercises, like running, cycling, or even dance, into your weekly routine to support heart health and improve endurance alongside your strength gains.

2. Boost Endurance to Power Through Strength Workouts

While lifting weights focuses on short bursts of power, cardio builds endurance that helps you sustain longer, more intense workouts. Cardio activities provide sustained physical exertion, increasing your stamina over time. This endurance translates to better performance during strength training sessions, as your body becomes more efficient at maintaining energy levels throughout heavy lifts or extended workouts. 

Fitness Tip: Interval training—alternating between high-intensity cardio bursts and moderate activity—is an excellent way to build endurance while also boosting your heart rate.

3. Efficient Calorie Burning to Complement Muscle Building

Though strength training helps build muscle and burn calories over time, cardio is king when it comes to immediate calorie burn. During high-intensity activities, your body can burn up to 500-800 calories per hour, depending on your weight and intensity. By integrating cardio into your fitness regimen, you accelerate fat loss, allowing those hard-earned muscles to show through. Plus, cardio’s afterburn effect ensures your body continues burning calories even after the workout is done. So, the more intense you go, the more sweat you build up and to stay comfortable and enjoy your cardio session, opt for BOLDTECH Moisture Management gym wear like our Limitless apparel range for men and women.

Health Tip: Incorporate 2-3 cardio sessions per week to balance muscle growth and fat loss, keeping your physique lean and toned.

4. Improves Recovery and Reduces Muscle Soreness

Cardio can actually help reduce muscle soreness after a strength training session. Low to moderate-intensity cardio exercises, like walking or dancing, boost blood flow to your muscles, speeding up recovery and reducing delayed onset muscle soreness (DOMS). This active recovery ensures you’re ready to get back to the gym sooner and continue building strength without prolonged downtime. Go ahead and walk the walk with supportable and breathable shoes on the daily.

Fitness Tip: Add a light cardio session, such as brisk walking or cycling, after strength training to improve muscle recovery and reduce stiffness.

5. Enhances Flexibility and Range of Motion

Strength training often leads to muscle tightness, which can limit your flexibility. Cardio activities like dancing, swimming, or even aerobic workouts improve your range of motion by keeping your joints and muscles fluid and flexible. The dynamic movements of cardio challenge your body to move in different planes, improving your overall mobility and reducing the risk of injury during weight training.

Health Tip: Incorporate cardio that involves dynamic stretching or full-body movements, such as Zumba, swimming, or yoga, to complement your strength routine and maintain flexibility.

6. Boosts Mental Health and Keeps Motivation High

Strength training is great for building discipline, but cardio can help elevate your mood and keep you mentally engaged. Cardio exercises release endorphins, your brain’s “feel-good” hormones, which help reduce stress and improve focus. The exhilarating experience of high-energy can keep you motivated, reducing workout fatigue or boredom that can sometimes accompany repetitive strength training routines.

Fitness Tip: For optimal mental and physical health, mix up your routine with fun cardio activities like group fitness classes, dance, or outdoor runs to keep your workouts exciting and rewarding.

7. Better Sleep and Energy Levels

Cardio exercises have been shown to improve sleep quality and boost overall energy levels. High-intensity cardio increases oxygen flow, elevates serotonin levels, and balances your body’s circadian rhythm. Combined with strength training, cardio helps regulate sleep patterns, so your muscles have the time they need to repair, recover, and grow. As you balance your workouts with cardio and strength, you’ll find yourself sleeping better and waking up with more energy to power through your day.

Health Tip: A moderate cardio session 3-4 times per week can help you fall asleep faster and enjoy deeper, more restorative sleep.

This festive season, let the high-energy cardio workouts remind you of the importance of endurance and cardiovascular health in balancing your strength training routine. While lifting weights builds muscle and boosts strength, cardio brings essential stamina, fat burning, and heart health benefits to the table. Together, they create a well-rounded fitness plan that not only strengthens your body but also improves your overall wellness.

So, as you lace up your shoes for your next strength workout, don’t forget to add some heart-pumping cardio, from Zumba to Boxing into the mix—your body will thank you for it.