![]() ![]() ![]() Stress also raises binding affinity of cortisol to water weight regulation receptors – which then makes cortisol mimic the effect of aldosterone and causing water to be retained at a higher rate (). Stress on the body can cause higher levels of cortisol to be found in the blood stream. Like all exercise, cardio causes stress, which can have notable temporary effects on the body. Cardio preferentially causes growth in type I fibres whereas resistance training preferentially grows the larger type II fibres (you wouldn’t do cardio to try and build hefty muscles).Īdding extra calories to improve performance can therefore result in fat cell hypertrophy as the type I fibres are more likely capped out in terms of growth – even if they aren’t they will grow slower and have a lower demand for energy (therefore more food will be shuttled to storage cells). Type I muscle fibres are slower to grow, and have a smaller max size potential that type II muscle fibres. Muscles are made up of both ‘type I’ and ‘type II’ fibres. Though I don’t disagree with doing this, this is a possible reason why some people think that cardio causes fat gain. Some people try to eat more calories in order to boost their cardiovascular performance. More calories for better cardio performance? Even if you lost weight from doing resistance training, your metabolism would still drop! ![]() If we were to eat enough to replace these lost calories, then our metabolisms would not drop – because we would not lose size. Thus it’s only because cardio is so good at reducing stores of energy (and thus causing weight loss) that it could have the effect of reducing metabolism. This is where the body’s own energy stores come in – both fat and muscle tissue is a store for energy. When we have a caloric deficit our bodies need to come up with the energy from somewhere. This means that cardio can easily cause a caloric deficit (when we eat fewer calories than we burn). If we were to weigh less, then the calories needed to maintain weight (and to gain weight), would be fewer, thus our metabolisms would be ‘lower’.Ĭardio tends to be very good at using up calories as it can be performed for a long time at a relatively high intensity. Having a lighter body with less muscle may just do that though (5), so we can see where this argument comes from. Research seems to show that cardio doesn’t in fact directly decrease your metabolism (). Some people believe that cardio decreases your metabolism and therefore causes people to gain fat in the long term. ![]() The opposite is also true: even if you did cardio, but didn’t eat enough calories to replace the energy used, then you would lose weight. Even if you do no cardio at all, if you eat too many calories then you will still get fat. Just so we’re clear – cardiovascular training is the lower intensity, repetitive movement training that often involves many muscle groups at once – think running, swimming, cycling and skiing!Ĭardio doesn’t inherently make you fat (,)- but over eating calories relative to your expenditure does. I will cover evidence that shows that LISS cardio does not cause fat gain, compare low intensity cardio over other forms of training and show how to implement it to benefit other training methods. This article will cover why low intensity steady state (LISS) cardiovascular training may be undeserving of the hate it gets. ![]()
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