Cardiovascular (Cardio)

Today our topic is all about cardiovascular (cardio).we are going to understand all about it and going to burst all the myths on cardio.

So,

Hello friends....

Here I am to provide you all the information which you don't have or are confused about!!.

What is Cardio??

Cardio is nothing but the short form of Cardiovascular.

Cardio is that condition of our body where your heart beat rate increases almost 50% of our normal heart rate, now you are in the zone of cardiovascular condition.

Heart beat rate of a normal person- 75-80 beats per min.

Heart beat rate in condition of Cardio- above 110 beats per min.

110 beats/min is the astimated heart rate when you are in the zone of cardiovascular.

Now comes how can you enter in the zone of cardiovascular!!!

Running is not only the excercise which comes under Cardio....

There are many other physical excercises which comes under Cardio.

Some of the activities are as follow-

Cycling, skipping, jogging, dancing, swimming, trademill, rowing,boxing, climbing stairs etc.

And this list goes on.....

These activities comes under Cardio because this increases your heart beats and help you to enter the zone of Cardio.

Let's go some deep..

Increase of heart beats means⬇️

Your heart pumps fast and pumps more blood.

And this means...

Cardio➡️ Excercise of heart.

Increase of heart beat depends on the intensity of individual activities.

For example- what is the speed of doing Cardio, how long cardio is done etc.

Maximum heart beats can be approx 200 beats per min.

As we discussed above that Cardio is the excercise for our heart. It keeps the heart young. In cardio heart pumps more blood so one more positive point comes that it makes our brain active. Amount of oxygen intake also increases so, it becomes helpful for our lungs too.

So these are the benefits of doing Cardio ⬇️

Now here comes main topic which we are going to discuss on!!

Burning of calories....

While doing any physical activities obviously we sweat..

Do you know how this happens??

This is because of burning of calories from our body.

We take proteins, carbohydrates (carbs) and fat as calories.

So buring of calories also means buring those protein carbs and fat.

As we can decide what ratio of protein, carbs and fat to take in calories,

Same we can decide the ratio of burning them out.

So these are the elements from where the calories burn⬇️

Calories

🔻 🔻 🔻

Carbs. Fat Protein.

Note:- Water has zero calories, but helps in burning the calories.

Here you can check the more about water how is it Important.

Importance of water.

Let's discuss the burning of individual elements while buring calories..

Don't be confused buring of calories means buring of proteins,carbs and fats in different different ratios.

Why do people do Cardio,for burning fat, right??

But some people even doing Cardio doesn't lose their fat. All this depends on some points like nutrients and what kind of Cardio we are doing.

Second thing which we are going to discuss is about muscle loss. People those who want to build muscle and lose fat at the same time are confused what to do to prevent the muscle from lossing them.

Burning of carbs, fat and protein-

As we know while doing any physical activities we burning calories in form any of these macronutrients( protein,carbs and fat). But our goal is to burn fat as we are Cardio to achieve our goal. So what should we do for this!!

Some points which you have to remember🔻

◾Our body will use that energy which it can get easily (wherever it comes from carbs,fat or protein).

◾Our body always target sugar (carbs) first to burn because carbs can be breakdown easily in ATP(energy).

◾Burning of fat requires more oxygen.

◾High intensity workout (cardio)- Burning of carbs.

◾Low intensity workout (cardio)- Burning of fats.

These points makes everything clear just you have to understand them.

According to the first point body uses that energy which it get easily from our body, and that energy comes from carbs. Carbs is stored as glycogen in our body(liver and muscles).Carbs breaks into glucose ( simple sugar). Simple carbs breaks fast and complex carbs takes time. If carbs is present in high amount then obviously our body will use it first. At this stage we are not achieving our goal which is to burn fat.

Now comes the next point-

High intense cardio and low intense cardio.

What does these means? In simple words we can say-

High intense - requires more/fast energy.

Low intense - requires low/slow energy.

High intense cardio (workouts)✓

If we are doing High intense workout then we need energy fastly and that can only come from carbs and protein. In high intense workout we would be able to inhale less oxygen. Fat can't breakdown in less oxygen. So burning of carbs and protein (muscles) takes place.You can preserve the protein in High intense workout following some steps..

No fat burning and no protein burning this will happen only when your body is having high and simple carbs. If you have taken less carbs in your diet then only your muscles will be targeted ( Remember the points first target- carbs).

Some exercises which you can do with different intensities ⬇️

🔸Running

🔸 Jumping jacks

🔸Squats Jumps

🔸High knee run

🔸 Burpees

🔸Jumping rope

🔸plee squats

🔸 Crunches

🔸 lunges

🔸Push ups

🔸Chair sit ups

🔸Wall sit

🔸 High intense cycling

🔸Plank

🔸 Mountain climbers

Low intense cardio (workouts)✓

In low intense our body requires less energy and we can inhale sufficient amount of oxygen that can burn your fat and this energy will fulfill the required energy for doing cardio. Remember if your body is having high glucose then it will be targeted first then comes burning of fat.This you can do taking low carbs and high protein.

Lossing weight quickly is not good, Lossing less amount of fat in a period of time for long is good.Your muscles will not be harmed.

#Important points that preserve your muscle and burn your fat...

🔶 Fuel your body according to the intensity of your cardio.

🔶 On high intense day prevent your muscles from burning. Have more food containing high carbs and protein

🔶 On low intense day burn your fat. Have low carbs and high protein. This will help you not to burn your muscles.

🔶 If your goal is just to lose fat then eat fewer calories than what you burn and that calories must contain high protein and carbs. Avoid saturated fats.

🔶 Keep training your muscles to prevent them.

🔶 You must give enough time to recover your muscles, without recovery no use of training them. Have protein in post workout meal to recover them.

🔶 Have more sleep, it will help you burning fat because sleeping burns more calories. Have high protein shakes before sleep, will help in burning fat.

I hope you got the information and if you see we also discussed on the myth " Cardio muscle loss".

Keep challenging yourself to improve your performance. Track your progress for getting more confidence.

Have a look on this 🔻

Scientific research on Effects of having sex and masturbating more on body building.

Believe me,after knowing about the

scientific research on the "Effects of having more sex and masturbating on bodybuilding" you will definitely take a sigh of relief.

Here now we are going to discuss an interesting topic that is how having more sex and masturbating effects your body goals (muscle gaining,fat lose,be fit etc)".

People have many confusions regarding this topic specially Indians, so this is the time to come out of these confusions.

Going to burst the myth today,

Remember, the information which I am gonna give you always keep that in your mind.This will help you in reducing your stress too.

Sex,

It is very important being a valuable part of our life.

Definitely you have been hearing that the fitness trainers always keep saying not to have more sex, don't masturbate, don't do this , don't do that etc etc, so why don't you ask the reason behind not doing these things!!!

Ok leave that,now I am going to tell you the scientific reason behind this...

Whlie discussing about sex and muscle what do we talk about?

Hormone!!! Right?

And that hormone is nothing but testosterone hormone.

As we all know Testosterone hormone is a male sex hormone which is helpful in our body growth, muscle growth and sex.

Firstly we must know that Testosterone hormone's primary work is to reproduce sperms in our body in place of those were released out during sex or masturbating.

This process mainly takes 24 hours to complete iff your are having a good diet,taking good nutritions.

Now comes the hormone's secondary work which is to achieve your goal(muscle building,fat lose, stay fit,look atractive etc).

If you are having sex or masturbating every day then your body keeps working only on your reproductive system it will not be able to work on to achieve your goals.Your hormone will be busy all the time in reproducing sperms.

If you are doing it every day obviously your goals are being postponed ,you are not giving chance to the hormone to work on your body growth.

So it is wrong to do it everyday you will not get any benefit,you are just going gym and burning calories,not achieving your goals.

Again, if it comes doing it on alternative days then you will be able to balance both of them(Having sex and working on your body goals). Testosterone can work on both the goals now.

If it decreases to twice a week,it's good

You can use this strategy.

If you want,it can be perfect if you only do once a week.

Now your goals will be focused more.

Hormone can work almost 5 to 6 days on your goals now according to your plans.

Having sex is also a part of our life...so have fun is a natural thing.One more thing is please don't take stress thinking on what others say on this topic.

As we all know crossing limit gives you side effects,same sex is also one of them.

But in this case you can see the results,it works internally. Having sex more than limit will make you weak internally, decreases your strength, your testosterone levels goes low,you will start lossing your muscles.

So keep it under the limits.

I hope you got the information, remember it and work on your strategy.