Exercise affects how many calories you burn in a day and in turn, the amount your body weighs. Body weight is an intricate measurement that is affected by many factors outside of exercise as well, such as sleep, stress, hormones, non-purposeful movement, manual labor, household tasks, etc. It's like a math problem, where you balance the calories you eat from food and drinks, and the calories you use from your body's normal functions and physical activity.
Assuming those factors remain the same, and if you eat and expend the same number of calories, your weight stays the same. If you eat more than you expend, you gain weight. If you expend more than you eat, you lose weight. For many individuals looking to improve body composition, exercise can help you lose weight by making your body work harder and faster, and by building more muscle, both burning calories and improving your physique.
Cardiovascular training and resistance training are both essential parts of a balanced exercise routine. Let’s explore each one in more detail!
Cardiovascular exercise
Cardiovascular exercise, often referred to as "cardio," directly impacts our heart health. Regular activities like running, cycling, or swimming enhance cardiac function, making your heart more efficient at pumping blood. A stronger heart means better circulation, improved oxygen delivery, and reduced risk of heart disease.
Cardiovascular exercise has been shown to release endorphins, the "feel-good" hormones. Regular sessions can alleviate stress and anxiety, and promote mental clarity and emotional well-being.
Cardio workouts also increase blood flow, delivering oxygen and nutrients to your muscles, all important considerations when including resistance training!
Resistance training
Resistance training involves lifting weights or using resistance bands to build muscle mass.
As we age, muscle loss becomes a concern. Resistance training helps maintain muscle mass and strength, preventing frailty and improving functional abilities. It's also a powerful ally against osteoporosis, or the loss of bone density!
Surprisingly, resistance training also benefits cardiovascular health. By helping lower blood pressure and enhancing insulin sensitivity, resistance training contributes to overall heart health.
It is important to note that the building of muscle and strength does require the use of progressive overload to your resistance training. This means that you need to gradually make your workouts harder by increasing the weight, repetitions, sets, frequency, or the intensity of the exercises. This way, you challenge your muscles to adapt and grow bigger and stronger, and you also improve how your brain and nerves control your muscles. Without progressive overload your muscles will get used to the same level of stress and eventually you will see diminishing results. Thus, progressive overload is the key to getting the best results from your resistance training.
How can I get started?
Incorporating both cardiovascular and resistance training into your fitness routine provides a holistic approach to health. Whether you're aiming for a stronger heart, leaner physique, or improved mental well-being, these two pillars work synergistically to transform lives.
Both forms of exercise may also have benefits for improving our sensitivity to satiety hormones, helping us manage our nutrition more effectively as well.
Here are six beginner-friendly tips to kickstart your cardiovascular and resistance training journey:
Start slowly: If you're new to cardio, begin with low-impact exercises like walking or cycling. Gradually increase intensity and duration as your fitness improves.
Choose activities you enjoy: Cardio doesn't have to be monotonous. Find activities you love, whether it's dancing, swimming, or playing a sport. Enjoyment increases consistency – and don’t be afraid to mix them up throughout the week!
Warm up and cool down: Always warm up before your workout to prepare your muscles and joints. Afterward, cool down with gentle stretches to your comfort level.
Learn proper form: Technique matters! Focus on maintaining correct form during exercises to prevent injuries. Consider hiring a qualified professional or watching instructional videos.
Gradually increase weight: Begin with light weights and gradually progress.
Rest and recovery: Allow your muscles time to recover! Take note of how your body feels from day to day and provide adequate time between your resistance training days to ensure you can give your best effort.
Remember, consistency and patience are key. Listen to your body, take your time, and enjoy the process!