Are you looking for a low-impact, high-benefit exercise that can improve your cardiovascular health, burn calories, and boost your mood? If so, steady state cardio may be just what you need.
So what is Steady State Cardio?
Steady state cardio, also known as moderate intensity continuous training (MICT), is a type of aerobic exercise that involves maintaining a steady pace of moderate intensity for an extended period of time. This type of workout can be done on various machines such as the treadmill, elliptical, stationary bike, or outdoors through activities such as jogging, cycling, or hiking.
The aim is to maintain a constant level of effort and intensity for the duration of the exercise session, typically ranging from 30 to 60 minutes. The intensity level is usually around 50-70% of your maximum heart rate, allowing you to sustain the activity for a longer period of time.
In this article, we’ll explore the top 10 benefits of steady state cardio and how it can help you achieve your fitness goals.
1: Steady state cardio helps burn fat and calories
Steady-state cardio, also known as moderate-intensity continuous training (MICT), is a type of aerobic exercise that involves maintaining a steady pace of moderate intensity for an extended period of time. This type of workout is effective at burning calories and fat, especially if you do it for 30-60 minutes at a time. It increases your metabolic rate, so you continue to burn calories even after you finish your workout.
2: Steady state cardio improves cardiovascular health
Steady-state cardio is one of the best ways to improve your cardiovascular health. It strengthens your heart and lungs, improves blood flow, lowers your blood pressure, and reduces your risk of heart disease, stroke, and other chronic conditions. Research shows that even low to moderate intensity exercise can have a significant impact on cardiovascular health.
3: Steady state cardio increases endurance
Endurance is the ability to sustain prolonged physical activity without getting tired or fatigued. Steady-state cardio is a great way to build endurance and stamina. By gradually increasing the duration and intensity of your steady-state cardio sessions, you can improve your cardiovascular fitness and perform better in other sports or activities.
4: Steady state cardio reduces stress and anxiety
Steady-state cardio is a great way to release endorphins, the feel-good hormones that can help reduce stress and anxiety. It can also improve your mood and cognitive function. A study published in the Journal of Clinical Psychology found that regular exercise can be as effective as medication in treating depression and anxiety.
5: Steady state cardio boosts immune system
Steady-state cardio can help boost your immune system by increasing your white blood cell count, which can help fight off infections and diseases. A study published in the British Journal of Sports Medicine found that regular exercise can help reduce the incidence of upper respiratory tract infections.
6: Steady state cardio lowers cholesterol
Steady-state cardio can help lower your LDL (bad) cholesterol levels and increase your HDL (good) cholesterol levels, reducing your risk of heart disease and stroke. It can also improve your triglyceride levels, which are a type of fat in your blood that can increase your risk of heart disease.
7: Steady state cardio improves sleep quality
Steady-state cardio can improve the quality of your sleep, helping you fall asleep faster and stay asleep longer. This can help you feel more rested and energized during the day. A study published in the Journal of Sleep Research found that regular exercise can improve sleep quality and reduce the symptoms of insomnia. To improve the quality of your sleep further, also read Sweet Dreams : Tips to Improve Your Sleep
8: Steady state cardio enhances brain function
Steady-state cardio can enhance your brain function by increasing blood flow to your brain, improving your cognitive function, and reducing your risk of age-related cognitive decline. A study published in the Journal of Alzheimer’s Disease found that regular exercise can help improve brain function and reduce the risk of Alzheimer’s disease.
9: Steady state cardio increases longevity
Steady-state cardio has been shown to increase longevity and reduce the risk of premature death from various causes. A study published in the European Heart Journal found that regular aerobic exercise, including steady-state cardio, can significantly reduce the risk of premature death from all causes, including cardiovascular disease, cancer, and respiratory diseases.
10: Steady state cardio is easy to do and requires minimal equipment
One of the best things about steady-state cardio is that it’s easy to do and requires minimal equipment. You can do it anywhere, whether it’s in your living room, at the gym, or outside. All you need is a good pair of shoes and a comfortable outfit, and you’re ready to go.
To get some motivation for your workouts, please read How to stay motivated for exercise
Conclusion
Steady state cardio is an excellent way to improve your overall health and fitness. It can help you burn calories, improve your cardiovascular health, increase endurance, reduce stress and anxiety, boost your immune system, lower cholesterol, improve sleep quality, enhance brain function, increase longevity, and more. By incorporating steady-state cardio into your exercise routine, you can achieve your fitness goals and improve your quality of life.
Reference
- American Heart Association: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
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