Excessive Cardio Exercise Causes Osteoporosis, Expert Shares Best Routine!

Source : MASKULIN
If you are someone conscious about fitness activities, you’ve likely heard of cardio workouts or cardio exercises.
Any activity that makes your heart beat faster than usual and makes you sweat more than usual is called cardio exercise.
Research from the American Council on Exercise found that women burn 12 to 15 calories per minute, and men can burn 15 to 18 calories per minute when doing CrossFit exercises. In comparison, activities like jogging on a treadmill usually burn 8 to 10 calories per minute for women and 11 calories per minute for men.
Health and Fitness Lecturer at Universiti Selangor (UNISEL), Mr. Wan Mohd Hakim, stated that a combination of cardiovascular and strength exercises is suitable for those with obesity to stay fit during the weight loss process.
“People today often focus on the mission of burning calories when exercising, especially those with obesity. However, they should exercise to increase metabolism by adding muscles to their bodies.
The hypothesis is that the more muscles produced, the higher the metabolism level in the body. When metabolism is high, more calories and fat can be burned. Therefore, CrossFit training is a wise step to build muscles and simultaneously achieve more ideal weight loss.”
CARDIOVASCULAR AND STRENGTH EXERCISES
Cardiovascular exercise includes activities performed for an extended period, with the intensity ranging from low to moderate. Activities like jogging, fast walking, and jungle trekking are examples of cardiovascular exercises. Strength training, on the other hand, focuses on body endurance, typically practiced in the gym.
According to Mr. Wan, strength exercises involve activities like squats, lifting dumbbells, push-ups, sit-ups, and more. For those with obesity, both types of exercises should be done to achieve the ideal weight and help eliminate excess skin, shaping a fit and firm body.
DURATION AND FREQUENCY
For obese individuals, the recommended exercise duration is 1 hour and 30 minutes, with a minimum of 30 minutes. This is based on the individual’s capability. However, exercising for 2 hours or more is not encouraged as it can harm the body.
“To get quality exercise, I encourage obese and normal individuals to exercise three times a day on Mondays, Wednesdays, and Fridays. Rest your body on Saturdays and Sundays. That is more than sufficient.
Avoid pushing your body too hard as it has the potential to disrupt your heart function, leading to potential death.”
FACTS:
Excessive cardiovascular exercise puts individuals at a high risk of osteoporosis.
The average calories that can be burned at a normal rate are 500-600 calories, equivalent to a pack of nasi lemak.
Flexibility exercises are crucial, as stretching after exercising helps prevent muscle injuries.
300ml is the required water volume before starting an exercise.
Make sure to eat rice 4 hours before exercising.
It is recommended to consume easily digestible foods before exercising, such as fruits or chocolate, to avoid shortness of breath and panting.