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A question that always raises doubts is what is the best type of physical exercise, cardio or resistance, for those who want to lose weight faster? We all know that, in addition to a balanced diet, it is essential in a weight loss process to define a physical exercise program.

Resistance training has shown great benefits not only for weight loss but for several conditions such as systemic arterial hypertension, insulin resistance (diabetes) and osteopenia. Aerobic exercises (e.g., running) have several health benefits.

Here are 5 myths around these different kinds of exercise routines.

Myth 1: Cardio is the only key to weight loss.

Thirty years ago, most fitness professionals thought this to be true. But research has since shown that there’s far more to the weight-loss equation than just cardio. Strength training and diet play a major role, too. If you love cardio workouts and are seeking a caloric burn, she suggests adding in a few more days of weightlifting and fine-tuning your eating habits.

Myth 2: Any cardio under an hour is useless.

In reality, half an hour a day of cardio, be it running, the elliptical, the stair climber, jumping rope, or cycling, works wonders. “A little cardio here and there will add up to your overall goals.” Don’t worry so much about the time you’re on the machine—there’s no need to sweat your life away. Focus more on the effort you put into shorter bursts of time and you’ll reap the same benefits. Plus, HIIT has proven to be effective both in building muscle and maximizing on minimal time.

Myth 3: Cardio is the best way to tone.

Not at all! The more muscle you have, the harder that furnace burns and the quicker it gets through that coal, meaning that storing fat gets quite tough. So, performing cardio to lose existing fat is fine. But you always also need strength work to maximize fat loss and achieve that holy grail of keeping it off.

Myth 4: Aerobic exercise isn’t the same as cardio.

What most people refer to as “cardio” is actually aerobic exercise. Cardiovascular exercise is any activity that increases your heart rate. So, it can include gardening, walking, strength training, and running.

Myth 5: You have to go to a gym to do cardio.

As long as you get your heart rate up, any exercise or non-exercise you’re performing counts as cardio. So, if you can’t get to a gym, you can still count housework, gardening, shopping, etc. as a workout, if it causes you to huff and puff. You can also prioritize cardio with bodyweight routines and moves, such as jump squats, burpees, jumping lunges, mountain climbers, and more. Cardio is a staple part of any fitness routine—and for good reason! The physical benefits to your body internally and externally go pretty unmatched. Stay aware of these common cardio myths, though, in order to maximize your time on the treadmill, bike, elliptical, or whatever machine you have.

If you would like to have the assistance of a professional to find out which exercises work best for your needs, contact us today!

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