Then this article written by Amy Schlinger is just for you:
“According to a small study conducted by the American Council on Exercise, the solution for “non-responders” (people who see no clear results from exercise that produces significant results for others) is a combination of cardio, resistance training, and functional training.
Individuals who mixed all three types of training into their fitness regimen saw improvements in their VO2 max, or maximum oxygen intake (the higher the number, the more oxygen you’re getting to the muscles, which can help you go faster and farther); high-density lipoprotein (or HDL) cholesterol levels; triglyceride and blood glucose levels; and a lower body-fat percentage. And when comparing the test group that did cardio, resistance, and functional training to the test groups that just did one type of training or none, the group that did all three saw the best results across the board.
That said, if you don’t follow this model to a T, it doesn’t necessarily mean you won’t make any positive changes to your health or your body. Each type of training—cardio, resistance, and functional—all offer individual benefits.
Benefits of Cardio Training
Cardio is any type of exercise that increases your heart rate and respiration during the same pattern of exercise. Think: running, using the elliptical, or jumping rope. “Cardio is not only good for losing weight and burning fat, but it is also good for your heart, lungs, and your circulatory system,” says Luke Lombardo, RRCA certified running coach, Ironman triathlete, and master trainer of Lagree Fitness in Los Angeles. “All in all, a moderate amount of cardio will keep you lighter, healthier, and help you live longer.” What cardio alone won’t provide: injury prevention, added muscle tone (which ultimately equals more calorie-burning power), additional strength, coordination, or flexibility—proof of why cardio alone doesn’t cut it.
Benefits of Resistance Training
Benefits of Functional Training
How to use this plan: For each day of the week, aim for 30 to 45 minutes of exercise. For cardio, perform your favorite activity or try a combo of these bodyweight exercises. Include core exercises on functional training days. On resistance days, be sure to start with a dynamic warm-up and end with functional stretching. You’ll rotate through an upper-body focus, lower-body focus, and total-body training.”
The full article can be read here.
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