Why Steady-State Cardio May Be Your Best Bet—Even Without HIIT?
In the world of fitness, High-Intensity Interval Training sits atop the pedestal as the gold standard of fat burning, endurance, and metabolic increase. Scrolling through social media or flipping through fitness magazines guarantees that you will find at least one influencer or trainer touting the quick, intense bursts of effort known as the HIIT workout. For many of us, however, this approach is just not fun-and worse, it can invite injury or burnout. If you have been feeling pressured to join the HIIT bandwagon but cannot stand the idea of pushing yourself to the limit, here’s good news: you don’t need HIIT to be fit. The good old days of steady-state workouts may once again be the best workout for you, according to sports science. Benefits Of Steady-State Cardio Steady-state cardio-activities like brisk walking or cycling at a steady pace-have long been in the shadow of the HIIT hype. But sports science, particularly in the Indian realm of development, now realizes that steady-state exercise can be just as effective-if not more so for the purpose of burning calories and creating space for endurance and cardiovascular action while holding much less risk of causing injury through explosive movements. Unlike HIIT, steady state cardio involves sustained, moderate activity that keeps the heart rate consistent. The individuals would be able to build endurance over time while keeping the stress on their body much lower. This especially pertains to people carrying previous injuries or joint discomfort. For example, walking on the treadmill or exercising on a stationary bike with at least 30-45 minutes of time for a few days in the week may still be pretty efficient for weight loss, fat burn and fitness. Is Sports Science And Recovery A Critical Component? No discussion on fitness routine is ever complete without a big emphasis on recovery. HIIT indeed can serve as a very good tool to push your limits and hence stimulate muscle growth, but it takes a toll on the body, especially on the joints and muscles. It should therefore focus more on recovery as part of the training process for athletes or others with a history of injury, like those with bad backs or knee pain. Sports biomechanics, in studying human movement, encourages conditioning that benefits the body’s recoverability rather than putting undue stress on it. Steady-state cardio supports recovery through maintaining the muscles in a constant state of activity without using too much strain. It will not exert as much stress on the body and provides relief from such rigger exercises of other high-intensity workout, which is great for people who need to balance fitness in achieving their goals. This is particularly important for people recuperating from injury or those who have histories of overtraining. Is There A Need For Explosive Movements? HIIT staples such as explosive movements in the form of burpees, high knees, or jumping lunges put a tremendous amount of stress on the tendons, ligaments and muscles of the body. In some cases, this can be injurious or even cause chronic pain, especially in those individuals who may not possess the same athletic conditioning as some professional athletes. Excessive high-impact exercise without proper technique and recovery has been illustrated in sports science research to produce overuse injuries that are very common in HIIT training. Steady-state cardio will instead decrease your chances of getting hurt but still burn calories. However, even low-impact exercises like swimming or a brisk walk can be helpful in raising your heart rate and thus in increasing endurance; they are less likely to cause injuries compared to their more explosive counterparts. For example, if you love walking around new cities, long walks through scenic areas can provide you with the same cardiovascular benefits without putting as much stress on your joints. Steady-State Cardio For Long-Term Sustainability Being able to adhere is one of the biggest factors for success in the long term with fitness: simply put, if you’re not going to have fun while doing it, then you can forget about it. While HIIT may work well for some people, it’s hard to maintain it for the majority. The intense, short, yet energetic ‘spurts’ of effort common in HIIT can be demoralizing for people who find themselves constantly out of breath, sore, or struggling with some sort of injury. On the other hand, there are plenty of people who can easily master steady-state cardio. It is something that can be done daily without feeling overwhelmed. Whether walking, jogging, cycling, or swimming, regular activities like these give consistent, moderate levels of exertion that still yield results. From a standpoint of sports science, this kind of consistency does help improve aerobic capacity and stamina while promoting fat oxidation-an important factor for weight maintenance and a healthy level of fitness. Importance Of Sports Science In India Sports science is gaining importance in India, where increasing numbers of athletes and fitness enthusiasts seek knowledge about how their bodies react to one type of exercise or the other. Be it event training or keeping fit, learning about the roles of biomechanics in recovery and exercise intensity would make you better at training for your events. Increasingly, it becomes clear that fitness needs to be performed more sustainably, meaning by a combination of intense exercise and steady-state activity, with a focus on individual goals and physical status. This type of approach will ensure that programs are designed in such a way as to avoid overtraining, which is beneficial for long-term health. Listen To Your Body The fact is, one size doesn’t fit all when it comes to fitness. While HIIT might be just the trick for some, it is, to say the least, not at all right for everyone. Those who prefer a more moderate pace, or who have specific needs-such as injury recovery or joint protection-for a steady-state endurance-type of cardio program can be quite effective-and maybe over the long haul, even more effective-than their HIIT counterparts. Ultimately, the greatest workout routine is the one that fits your personal
Working Out Safely in the Summer Heat
The summer heat can make exercising tough and even risky. If you’re not careful, you might get heat-related problems like heat stroke, heat exhaustion, or severe dehydration. These can mess up your fitness goals. But don’t worry, here are some tips to help you exercise safely even on the hottest days. COLD SHOWER IS THE KEYBefore you start your workout, take a cold shower. After the shower, let your hair stay wet instead of using a blow dryer. This can help keep you cool during your workout. STAY HIGH ON FLUID INTAKEWater is your best friend on hot days to stay hydrated. If you plan to exercise for more than an hour, consider drinking sports drinks. Sports drinks are great for long workouts in the heat because they have potassium and electrolytes that help rehydrate your body. The sodium in them can also be beneficial on a hot day. Remember, moderation is key. LIGHT CLOTHING IS THE NEW FASHIONWear bright colors to reflect the sun and make you more visible to cars. Cotton is a light and affordable material that helps you stay dry. If you can spend a bit more, go for sweat-wicking shirts and shorts to keep sweat away. MAKE SUNSCREEN YOUR BFFAvoid getting sunburned during your workout by using sunscreen. Choose one with at least SPF 50 and make sure it’s waterproof so it stays on when you sweat. AVOID WORKING OUT DURING THE FOLLOWING TIMEThe hottest part of the day in summer is from 10 a.m. to 3 p.m. Try to work out before or after this time. Many people like to exercise early in the morning because it energizes them for the day and helps them sleep better at night. DRINK WATER AND QUENCH YOUR THIRSTSummer is a great time to enjoy water activities like swimming, surfing, or paddleboarding. These activities help you stay fit and cool. You might even find a new favorite exercise. If you prefer running, you can still enjoy the water by running in the rain. It can help you stay cool and many find it refreshing. Just be sure to wear bright, waterproof clothing and avoid running near cars. If there’s lightning or thunder, head inside quickly. INDOOR WORKOUT IS THE NEW COOLOn extremely hot days, consider working out indoors at a gym or at home if you have the equipment. This can help you avoid heat-related injuries while still keeping up with your fitness routine. BODY SPEAKSListen to your body. If you start feeling dizzy, nauseous, or very tired, take a break. Resting is better than pushing too hard and getting sick or injured, which could stop you from working out altogether. If the heat is too much for intense workouts, break them into smaller sessions throughout the day. This way, you can rest and refuel without compromising your fitness goals. Have fun with your workouts and stay cool and safe this summer! The Sportz Planet Desk,Atharva Shetye.
Say NO to these Exercises And Do These Instead – Learn What To Skip
Take a look around your gym: You’ll probably see some fellow gym-goers hammering out these exercises, but that doesn’t necessarily mean you should, too. These common gym exercises can be ineffective (aka there are faster ways to get the results you’re after) or sometimes even put you at risk for injury. Long story short, these exercises and machines aren’t doing your body any favors. Learn what trainers say you should be doing instead. 1. Smith Machine Squats– Don’t: Squatting on a Smith machine might look like a safe alternative to the squat rack. The reality isn’t so clear. When you lower into a squat using a Smith machine, your back stays straight and almost perfectly perpendicular to the ground, which compresses and stresses the vertebrae.– Risk: Overly stressing your knees, never fully contracting your glutes or hamstrings, and not training your core.– Do: Try weighted squats instead. Save yourself the risk and learn how to do a barbell squat without the machine. Both bodyweight and weighted squats train your entire lower body functionally, effectively, and without overstressing your joints. Plus, these exercises also work your core. 2. Machine Leg Extensions– Don’t: There’s no functional benefit to leg extensions. Plus, your knees aren’t designed to carry weight from that angle, which could cause injury.– Risk: Low injury risk if you have otherwise healthy knees, but why take the risk if the exercise isn’t even functional to begin with?– Do: Try squats, deadlifts, step-ups, and lunges instead. All of these moves are great for training the quads and simultaneously strengthen your glutes, hamstrings, and smaller stabilizing muscles. 3. Ab Machines– Don’t: Ab machines can make it awkward to activate your core muscles correctly.– Risk: Difficulty in activating core muscles correctly.– Do: Try planks instead. Planks are more effective for toning your abdominals than an assisted crunch (or any machine), and are typically safe for people who can’t do sit-ups because of neck pain. 4. Behind-the-Head Lat Pull-Downs– Don’t: Pulling the bar down and behind your head and neck places extreme stress and strain on the front of the shoulder joint.– Risk: Shoulder injury waiting to happen.– Do: Try wide-grip lat pull-downs in front instead. Pulldowns are still your traps’ main move — just focus on aiming the bar toward your collarbone. 5. The Elliptical– Don’t: Since you move through a relatively small range of motion, it’s so easy to slack on form and muscle activation on the elliptical.– Risk: User error due to easy slacking on form.– Do: Try the rowing machine instead. Rowing incorporates a lot of muscle mass into the movement and can provide a great workout with proper technique. 6. Abductor/Adductor Machines– Don’t: Targeting one specific area of the body is simply an inefficient way to work out.– Risk: Inefficiency in workout.– Do: Try squats instead. A proper squat recruits more muscles and is a functional movement, better preparing your muscles for real-life challenges. 7. Triceps Dips– Don’t: It can easily end up overloading the small muscles that make up your shoulder’s rotator cuff.– Risk: Overloading small shoulder muscles.– Do: Try cable pushdowns, triceps push-ups, and close-grip bench presses instead. Define your triceps while keeping your arms in front of your body with any of these moves. 8. Superman– Don’t: Placing a ton of force and stress on a very sensitive and specific area in the body.– Risk: Stress on the vertebrae of the low back.– Do: Try bird-dog exercise instead. The yoga staple strengthens the same muscles while placing less force on the spine. 9. Very Light Dumbbells– Don’t: Lifting too light could be missing out on some serious sculpting.– Risk: Missing out on muscle sculpting.– Do: Try using 5+ pounds depending on the exercise. The weights should be heavy enough that the last two reps of each set are significantly challenging. 10. Anything That Hurts– Don’t: Pushing through pain can lead to injury.– Risk: Injury due to ignoring pain signals.– Do: There’s an alternative move for every exercise. Be sure to ask your trainer for a move that works for you, especially if you’re modifying for an injury, for pregnancy, or just because you want to break out of a workout rut. It’s important to choose exercises wisely at the gym to avoid ineffective workouts and reduce the risk of injury. Instead of sticking to common but potentially harmful exercises and machines, consider alternatives recommended by trainers. By focusing on functional movements and proper form, such as weighted squats, planks, and wide-grip lat pull-downs, you can achieve safer and more effective workouts. Remember, listening to your body and seeking guidance from a trainer for alternative exercises tailored to your needs can help you stay on track towards your fitness goals while keeping your body healthy and strong. The Sportz Planet Desk,Atharva Shetye.
Fitness & Health: Beat Mental Health Problems By Doing These Exercises Daily
Exercise isn’t just about getting stronger or losing weight. Sure, it can make your body healthier, help you look better, and even make you feel more confident. But for most people, the real reason they exercise is because it makes them feel good. People who exercise regularly tend to feel happier and more energetic. They sleep better, remember things more clearly, and feel more positive about themselves and their lives. Exercise can also be a great help if you’re dealing with common mental health issues. Regular exercise can really help with depression, anxiety, and ADHD. It can also reduce stress, improve your memory, help you sleep better, and boost your mood overall. You don’t have to be a fitness expert to benefit from exercise. Even a little bit can make a big difference, no matter how old you are or how fit you feel. Exercise and Depression:Studies show that exercise can help with mild to moderate depression as much as medication can, without any of the side effects. For example, just 15 minutes of running or an hour of walking each day can lower the risk of major depression by 26%. Exercise changes your brain in good ways, like growing new brain cells and releasing chemicals that make you feel happy. Exercise and Anxiety:Exercise is a natural way to calm anxiety. It relieves tension, boosts your energy, and makes you feel better overall. Paying attention to how your body feels while you exercise can help even more. Feeling your feet on the ground or the rhythm of your breath can help distract you from worrying thoughts. Exercise and Stress:When you’re stressed, your body feels it too. Your muscles might tense up, you might get headaches, or you might have trouble sleeping. But exercising can help break this cycle. It releases chemicals in your brain that help you relax and relieve tension in your body. Exercise and ADHD:Exercise is great for people with ADHD. It can help you focus better, have more energy, and improve your mood. Moving your body boosts certain chemicals in your brain that help with attention and focus, just like medication does. Exercise and PTSD:If you have PTSD or trauma, focusing on how your body feels while you exercise can help your nervous system relax. Activities like walking, running, swimming, or dancing can be especially helpful. Other Benefits of Exercise:Even if you don’t have a mental health problem, exercise is still good for your brain. It helps you think more clearly, feel better about yourself, sleep better, and have more energy. You don’t have to spend hours at the gym to get these benefits. Just 30 minutes of moderate exercise five times a week is enough. You can even break it up into shorter sessions if that’s easier for you. If you’re too busy during the week, don’t worry. You can still get the benefits of exercise by being active on the weekends. Every little bit helps, even if it’s just a short walk or some gardening. Overcoming Obstacles to Exercise:It’s normal to feel tired, overwhelmed, or hopeless when you’re dealing with mental health issues. But exercise can actually give you more energy and improve your mood. Start small, find activities you enjoy, and don’t be too hard on yourself if you can’t do as much as you’d like. Easy Ways to Move More:You don’t need to set aside a lot of time for exercise. Look for ways to be active throughout your day, like cleaning the house, walking instead of driving, or playing with your kids. Anything that gets you moving counts as exercise. Make Exercise Fun:Exercise doesn’t have to be boring or painful. Find activities you enjoy, like dancing, hiking, or playing sports with friends. And don’t forget to reward yourself for being active. You deserve it! By making exercise a regular part of your life, you can improve your mental health, feel better about yourself, and enjoy life more. The Sportz Planet Desk,Atharva Shetye.
