Sharma Ji ka Ladka is an ardent advocate of Cardio; he runs 8-10 Kms daily to improve his endurance 🏃‍♂️🏃‍♂️

Dr. aakash bansal
Dr. aakash bansal

 | 1 minute to read
Fitness Articles

"Cardio is the best exercise to improve your endurance"

"Running helps in losing weight and keeps you fit" "Cardio burns more calories compared to resistance training" "Resistance training leads to more injuries compared to cardio" "Cardio is the only solution if you want to run a marathon" How many of you have heard these statements or I must ask, how many of you actually believe these statements? First thing first, I am not against Cardio. Everyone's definition of Fitness is different and everyone has a different goal. If cardio helps you in achieving that, please go ahead. As I mentioned that everyone has a different fitness goal, I might need 6 packs abs and you might need to lose 10 Kgs but obviously, we both are striving to get FIT. But do you know how overall Fitness of an individual is assessed, how fitness is defined scientifically which remains the same for each and every individual? So Fitness is an umbrella term that encompasses 5 different factors that decide the overall well being of an Individual:- 1. Cardiorespiratory Endurance 2. Muscular Strength 3. Muscular Endurance 4. Body Composition 5. Flexibility I will not go into details of all but will touch upon 3 terms here - Strength, Endurance and Body Composition. What do you think Cardio helps with? Does it improve all the 3 factors that I have mentioned above or specifically helps with Endurance only? Do you think running leads to strength gain in your biceps or your chest or even your core muscles? Cardio does lead to weight loss definitely but does it actually helps with fat loss? Have you ever imagined why most of the marathon runners still have higher Body Fat%? Total Body Weight = Muscle Weight + Fat + Bones + Water Even if you will lose one of the components, you will lose weight. Now, what do you think is the best option to lose out of 4? Obvious answer is ... But do you know how cardio makes you lose weight? (Note - Referred to those cases who are in a calorie deficit and focusses on cardio only) - It leads to muscle loss more than the Fat loss Now the question arises, Is Cardio Useless? No, not at all. Cardio is a tool if used efficiently with weight training will definitely give you much better results compared to cardio alone. Remember the 5 factors that I have mentioned above. You need to focus on all 5 for your overall well being. Cardio will only assist with cardiorespiratory endurance and muscular endurance to an extent but to improve strength, body composition and flexibility, you need to incorporate weight training. I personally don't advise cardio at all, reason being - weight training actually helps you with all the 5 factors if you do it efficiently. I am not a Marathon Runner, very rarely involved in Cardio activities. My usual workout routine is either callisthenics or weight training. Its been 10 years I have been working out and have managed to get decent strength and body composition. Last week I got a chance to run Airtel Delhi Half Marathon under 10K category. I only went there to test the waters and see if I can actually run a marathon or not and do I need to incorporate cardio in my routine to improve my endurance. I just had one parameter to assess myself that I need to finish 10K without a single stop. If I will take a break in between, I will start doing cardio along with my weight training. Well, it had been a wonderful experience. I finished 10K within 63 minutes without any stop. I know it's not a very good time to feel proud of but personally, if you will ask me, I was more than satisfied because this was my first marathon or you can say my first 10K in last 30 years. Now if you will ask me, do I fulfil the criteria to be fit as per the 5 factors mentioned above by doing resistance training only, Yes I do - 1. Cardiorespiratory Endurance - There were people who finished 10K in 45 minutes but my timing was not that bad as an amateur 2. Muscular Strength - Definitely yes 3. Muscular Endurance - I have a PR of doing 108 push-ups in 60 secs 4. Body Composition - Always remain below 13% BF 5. Flexibility - Most of the calisthenic workouts are not possible without this Still I Will Say, Do Cardio If You Want To, No One Is Stopping you 🙂 No one understands your fitness goal better than you but make sure you are looking for a long term solution to your problems. Sudden results are good to have but these results might not be sustainable. Plan your journey as per your end goal, don't waste it by following the masses. Decide your finish line and work accordingly. Chose the right path because Every Decision Matters!! Have a safe Workout!! - Dr. Aakash Bansal #SharmaJiKaBeta #Fittr #Bettr #Smarttr

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