Cardio is king.

For instance, people who cranked out a 30-minute interval strength workout that included push-ups, burpees, squats and lunges burned an average of 12 calories per minute. That’s nearly twice as less calories  burned during long runs. Meanwhile, in a 2015 Obesity study, researchers followed 11,560 men for 13 years, they found that those who focused more on running and engaging in cardio gained less abdominal fat, a marker of overall health, compared to those who spent the same amount of time performing traditional strength training workouts.

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That’s because, while steady-state cardio (think: a 45-minute jog on the treadmill) burns calories not just from fat, but also from muscle, strength workouts build muscle, burn calories even after you leave the gym and still strengthen your heart. After all, your heart is a muscle!

First of all, there are the obvious cardio benefits of performing cardio workouts – hence the name “cardio.” During cardiovascular workouts like running, cycling or swimming, your heart and lungs have to work faster and harder than they do during strength sessions, meaning they become stronger and more efficient than they would during a given strength workout,


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