Connect with us

Thai Life

Phuket Health: Don’t just cast away cardio

Legacy Phuket Gazette

Published 

 on 

PHUKET: Cardio has been getting a bad rap in the fitness industry lately, and with all the strength and conditioning gyms popping up on the island – Unit 27, Titan, TFW and more – there have been less and less joggers frequenting the path around Nai Harn Lake.

The rumors about cardio came about when members of the fitness community put a spotlight on the negative hormonal effects that different types of exercise have on the body.

Cardiovascular exercises raise our heart rate, pumping more blood through the body, and use more fuel – also known as calories.

Engaging in cardiovascular exercises, like running, for more than 45 minutes can produce cortisol, the stress hormone, which tells the body to break down muscle. So, long runs can end up being counterproductive.

High intensity interval training (HIIT) is another form of cardio. This type prompts your body to produce more anabolic hormones, the ones that tell your body to build muscle and burn fat. HIIT involves short bursts of high energy with short breaks. I wouldn’t suggest doing more than 30 minutes unless you are pretty fit – even if you are in top shape, I would cap it off at 45 minutes.

Despite the bad press, there are a lot of benefits of cardio, which is why it should still be included in your training regime.

When more blood is pumped more vigorously through the body, you improve the rate at which waste products are removed, which reduces inflammation. Many studies have attributed a decreased risk of heart disease to performing cardiovascular exercise because of this process.

Low to medium intensity cardio exercise can aid recovery rates after more intense training sessions by helping rid the body of lactic acid, a byproduct of rigorous exercise.

These aerobic types of exercises also have a positive effect on blood cholesterol levels (which seem to be influenced by inflammation), triglyceride levels and immune system functions. In short, cardio exercise provides well-rounded health benefits.

Cardiovascular exercise also causes the brain to release those natural painkillers and stress reducers we all love, called endorphins. Like I’ve said before: the less stress, the better.

Although I support cardio exercise for its many health benefits, any time it takes a bite out of the effectiveness of resistance training – my main focus for many people – I can no longer justify it in these workout routines.

I fully support cardio as a way to support resistance training, but before integrating it into a resistance training program, I ask myself: will the workouts suffer because of the cardio? Will the person be weaker the next session? Will doing cardio cut into resistance training time?

The standard government recommendation for the amount of cardio we should do is three times per week for 30 minutes, minimum. For a lot of people, this is a great place to start.

I do agree with the government’s minimum, but what should be the maximum? If you are making great strength-training gains and are also able to do 45 minutes of cardio, three times per week, I see no need to cut back.

You must be able to find a balance, but finding this balance will involve some degree of trial and error.

Before you decide to go along with the hype and condemn cardio, listen to your body and notice how it feels with your current workout routine. Don’t just ditch it – cardiovascular exercise has a lot to offer.

Krix Luther is a fully qualified personal trainer with nearly a decade of experience specializing in strength and conditioning. For more information about Krix and his services, visit thevitruvianmethod.com

— Krix Luther

 

Want more from the Thaiger family?

📱 Download our app on Android or iOS for instant updates on your mobile
📧 Subscribe to our daily email newsletter
👍 Like/Follow us on Facebook
🔔 Subscribe to or Join our YouTube channel for daily video updates

Leave a comment below or join the discussion on Thaiger Talk Forums.

Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Archiving articles from the Phuket Gazette circa 1998 - 2017. View the Phuket Gazette online archive and Digital Gazette PDF Prints.

Follow Thaiger by email:

Tourism11 hours ago

Pattaya October reopening hampered by obstacles

Coronavirus (Covid-19)12 hours ago

Thong Lor again: 31 arrested in club violating Covid-19 rules

Coronavirus (Covid-19)13 hours ago

Pfizer vaccine application received, review process begun

Phuket Sandbox July 1st

days
hours
minutes
seconds

Thaiger is getting behind local businesses for the restart of tourism in July - up to 50% discounts across all advertising packages in June!

Sponsored by image

Visa16 hours ago

Covid-19 prevention leads to 14 arrests of longterm overstays

Coronavirus (Covid-19)16 hours ago

Covid UPDATE: 3,277 new infections and 29 deaths, provincial totals

Thailand17 hours ago

Red tape and restrictions suggest a slow Phuket reopening

Phuket17 hours ago

UPDATE: Tourism Minister reportedly says July 1 ‘sandbox’ won’t happen

Tourism18 hours ago

Koh Samui eyes August 1 reopening, “Samui Sealed Route”

Weather19 hours ago

Village need rain? Have you considered a giant penis?

Coronavirus (Covid-19)22 hours ago

Covid UPDATE Saturday: 3,277 new infections and 29 deaths

Coronavirus (Covid-19)1 day ago

8.3% of Thailand’s 50 million vaccine target reached so far

Coronavirus (Covid-19)1 day ago

Site launched for June 14 vaccine signup for all foreigners

Coronavirus (Covid-19)1 day ago

Free quarantine accommodation for arriving Thais to be cancelled

Thailand2 days ago

Thailand News Today | Sandbox – bar, clubs closed? Local AZ problems, Sex toy arrest | June 11

Drugs2 days ago

UN report: Changes in Southeast Asia drug trafficking during the pandemic

Thailand3 months ago

Thailand News Today | Thai Airways in rehab, All go for Songkran | March 4

Tourism3 months ago

Phuket’s nightlife. Yes, bars and clubs are still open | VIDEO

Phuket3 months ago

Thailand News Today | Covid passport talks, Thai Airways heads to court | March 2

Tourism4 months ago

Phuket Thai food treats you need to try | VIDEO

Thailand4 months ago

Thailand News Today | Bars, pubs and restaurants ‘sort of’ back to normal | Feb 23

Tourism4 months ago

In search of Cat & Dog Cafés in Phuket Town | VIDEO

Thailand5 months ago

Thailand News Today | Gambling crackdown, Seafood market to reopen, Vlogger challenge | Jan 21

Thailand5 months ago

Thailand News Today | Covid testing for visas, Business impact, Vaccine approval | January 19

Thailand5 months ago

Thailand News Today | Weekend Bangkok bombs, Thailand fires, Covid update | January 18

Thailand5 months ago

Thailand News Today | Stray car on runway, Indonesian quake, 300 baht tourist fee | January 15

Thailand5 months ago

Thailand News Today | Governor off respirator, sex-trafficking arrest, condo prices falling | January 14

Thailand5 months ago

Thailand News Today | Chinese vaccine, Thailand ‘drug hub’, Covid update | January 13

Thailand5 months ago

Thailand News Today | Bangkok may ease restrictions, Phuket bar curfew, Vaccine roll out | January 12

Thailand5 months ago

Thailand News Today | Covid latest, Cockfights closed down, Bryde’s Whale beached | January 11

Thailand5 months ago

Thailand News Today | Southern floods, Face mask fines, Thai Air Asia woes | January 8

Trending