New study has found that cardio exercises can help in boosting production of FGF21 -- the metabolic hormone. Read below to why it is important to include cardiovascular exercises in your weight loss and fitness regime.
Cardio exercises can help in boosting production of FGF21 hormonee
HIGHLIGHTS
- Cardio workouts are most important when it comes to weight loss
- A brisk-30 minute walking session helps you burn 200 calories
- High intensity cardio workouts can help you increase insulin sensitivity
A group of researchers came together to analyse how different kinds of workout regimes effect the body. Conducted by researchers at the University of Copenhagen, the study mentions that cardio training can increase production of hormone FGF21, as compared to weight training. FGF21 hormone is known to have positive effects on metabolism. The fact that different forms of exercises can affect FGF hormone is new for researchers. However, different forms of exercises affect hormones like insulin and adrenalin has been known for a long time.
Exercises like cycling, which are also a form on endurance training, can have a good impact on the metabolic hormone FGF21. ANI reports that researchers will now look further into health benefits of cardio exercises. The effect of FGF21 hormone as a drug against metabolic disorders like obesity and diabetes is further being tested. Thus, it is quite interesting to know that exercising can increase production of this hormone.
Results of the study have been published in the Journal of Clinical Investigation Insight.
Apart from increasing production of FGF21 hormone, cardio exercises have numerous other health benefits. Combining them with weight training exercises along with a healthy diet is one of the best ways to lose weight quickly and effectively.
Previous research has shown that people who practice cardio exercises before breakfast lose 20% more weight than the rest. This is due to the fact that your metabolism is much higher in the morning. Your insulin levels, too, are comparatively lower and your mental focus towards the idea of weight loss is much better. Therefore, your body and mind works together to induce weight loss which is why cardio sessions in the morning prove more effective.
Cardio workouts are most important when it comes to weight lossHere are 6 strong reasons why cardio is more important for weight loss.
1. It helps you burn more calories at a time
The target heart rate zone is when your heart is pumping blood at a quick pace, your breathing is paced up and your body is sweating. In cardio, you need to push your body into this zone. Once it is there, your body starts burning calories. From this point onwards, the harder you work, the more you burn. A brisk-30 minute walking session helps you burn 200 calories. And if you extent it, you can burn more calories than usual.
A brisk-30 minute walking session helps you burn 200 caloriesPhoto Credit: iStock
2. It adds to your calorie deficit
Most people end up eating more after their workouts. This balances out the number of calories they burnt while working out and weight loss does not take place. However, cardio workouts are quite different in this case. With these, you burn more calories with exercise which is why you need not cut down on your calorie intake. Nevertheless, portion control is required for a person trying to lose weight.
Also read: 15 Minute Cardio Workout You Can Do Anywhere, Anytime
3. Cardio can be done on most days of the week
It all depends on how you set your program. While weight training needs quite some time for recovery, there is no such thing with cardio workouts. Your muscles need rest in order to grow bigger and stronger. Not taking breaks can result in injuries. This, however, does not happen in cardio workouts. You can practice these as much as you want and burn as many calories accordingly.
Cardio intensity can be increased to burn more calories4. You can add intensity to your training
Burning more calories with cardio can be done using two techniques: exercising for longer or increasing the intensity of the workout. For example, if you practice brisk walking on the treadmill, include a few minutes of jogging or running. Similarly, you can jump higher, climb hills and engage in activities which can induce quick weight loss.
Also read: What Will Make You Lose More Weight: Cardio Or Weight Training?
5. Increased insulin sensitivity
High intensity cardio workouts can help you increase insulin sensitivity. This helps you burn more calories without compromising on hormonal balance. High insulin sensitivity is beneficial for those who are trying to lose weight. Besides this, it is beneficial for people who have a family history of diabetes.
High intensity cardio workouts can help you increase insulin sensitivityPhoto Credit: iStock
6. Glycogen levels are depleted
Cardio workouts, when practiced on an empty stomach, can help you burn more calories than normal. When your body does not have fuel to burn to produce energy, it uses stored fat for that purpose. Therefore, you burn more calories than you normally would with the help of cardio workouts.
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