Any form of exercise is important, not just for the heart and to strengthen muscle tissue, but to improve the mood and immune system, but how often should you train? Some people train every day, and always will, others train 2-3 times per week. It depends on what kind of exercise is performed. If it is cardiovascular exercise, it is probably best to train every other day and consume a healthy diet 80% of the time. Cardiovascular exercise is important to build a stronger heart, but it can also eat into the muscle tissue with long training sessions over 45 minutes.
On average, cardiovascular exercise should be performed on average for 20-40 minutes. This will be effective enough to build on fitness, improve heart health, and help a person to lose weight. No doubt about it, cardiovascular training is a big fat burner, and there are many effective exercises to perform, including static cardiovascular exercise which remains at the same level, interval training which boosts the heart rate in a short space of time, or exercise classes. Each of which improves the fitness of the body. After any form of cardiovascular training, the body will burn many more calories. For a higher calorie burn, carry out some weight training exercises before you carry out cardiovascular exercise.
Some forms of cardiovascular training are beneficial to perform for hours, such as cycling, running, and swimming. During this exercise, it is important to fuel the body with carbohydrates so the body does not turn protein in muscle tissue.
Weight training of any kind, through bodyweight training, free weight training, or machine weights stresses out the body, so it is important to rest every third day. The great thing about weight training is that the top half of the body can be trained on one day, so the biceps, triceps, back, chest, shoulders, and abdominals, and on another day, the lower half of the body, including the gluteus muscles, quadriceps, calf muscles, and hamstrings. The leg muscles are the largest in the body and when muscles are pushed to their limit, they will effectively grow back stronger, burn calories throughout the workout, and for many hours afterward, perhaps days.
Muscle training is important for long-term weight loss. Adding muscle to the body helps to raise the basal metabolic rate (BMR), which is the rate at which the body burns calories at rest. Two days of weight training will usually encourage the body to burn fat for up to two days after, so two days rest after two days weight training will improve the body’s fitness, build new muscle tissue, and burn off a substantial amount of fat. It is important not to train the muscles every day, as it is during the rest period that muscle tissue grows back stronger Adding 1lb of muscle tissue burns an extra 50 calories per day, which equates to a 5lb weight loss over a year. Add more muscle and the body will burn even more calories at rest.
However, too much training can have a detrimental effect on muscle tissue and fitness. The body could show signs of fatigue, impair the immune system, and burn off important muscle tissue, which boosts the metabolic rate over the long term.
Both cardiovascular and weight training should be performed, but these can be alternated on a weekly basis, one, to push your body out of the comfort zone, as any form of exercise can become easier as fitness improves and, two, to help improve the metabolic rate so that the body performs at its optimum best.
Weight training alone will build new muscle tissue, yes, but cardiovascular training is required to burn off the underlying fat to show off the lean muscle tissue. Together, cardiovascular exercise and weight training can help you to build the body of your dreams. A good diet consisting of protein, carbohydrates, mono-saturated fats, fibre, vitamins, minerals, and whey protein, or amino acids can help shift the fat to reveal the lean muscle beneath.