(3) What is Cardio , advantage and disadvantage of it.

      '' Cardio '' is a form of exercise which helps you to increase heart rate and cardiovascular endurance .

       (a) Advantage of Cardio .

Increased Mood & Energy

Engaging in regular cardio exercise releases feel-good hormones like serotonin and dopamine, as well as endorphins that can improve mental well-being, promote relaxation, improve energy level, increase self-confidence, and help relieve stress. 

Immune System Function

Regular cardio exercise may help your immune system. How? With moderate physical activity, inflammatory responses are decreased, and lymphocyte and immune cell circulation is increased, which can help activateyour body’s immune response.

Enhanced Brain Health

Did you know that regular exercise can support your cognitive health? Physical exercise increases blood flow to the brain, which in turn supports cognitive function, as well as memory, attention, and executive processing. The good news is these positive effects are seen in both younger and older adults. 

Maintaining A Healthy Weight

When paired with a nutritious, balanced diet, regular exercise in the form of aerobic activitycan help you maintain a healthy weight, because you will burn more energy throughout the day than you would by being sedentary. [7] For the most impact, aim for either a moderate or vigorous intensity physical activity.

Supports Your Heart Health

You probably can feel that when you exercise, your heart beats faster. So, what does this mean for your heart? An increased heart rate increases your breathing, which increases the oxygen in your blood. Your blood vessels widen so they can carry more blood to your muscles and then back to your lungs. Thus, cardio activity helps your heart pump blood more efficiently, enhancing blood circulation throughout the body. That’s good news for your heart! [5]

Improved Sleep

Because physical activity helps promote relaxation, it can also improve the quality of your sleep—both in its ability to help you doze off quicker and sleep more soundly. Combine a regular exercise routine with good sleep habits to improve your sleep even more. Tip: Don’t work out too close to bedtime (within two hours of going to sleep), as this can make it harder to fall asleep.

      (b) Disadvantage of Cardio

Potential for Injury

The repetitive nature of many cardio exercises can lead to injuries such as stress fractures, sprains, and strains. Proper form, warm-up, and cool-down practices can mitigate this risk.

May Lead to Burnout

Engaging in excessive cardio can lead to physical and mental burnout, making people less likely to maintain a consistent exercise routine.

Could Cause Heart Stress

For those with pre-existing heart conditions, intense cardio can pose risks and should be approached with caution and under medical supervision.

Possible Loss of Muscle Mass

Extensive and intense cardio training can potentially lead to a loss of muscle mass, particularly if not combined with resistance training and adequate nutrition.

Social and Financial Costs

Regular cardio exercise may require a gym membership, special equipment, or attending classes, which can be costly and time-consuming.

Mental Health Implications

While exercise, in general, is beneficial for mental health, for some individuals, excessive cardio may be associated with heightened stress and anxiety levels.

(4) What is Bodyweight traning , advantage and disadvantage of it.

  Bodyweight traning  '' a type of strength-training where you use your own weight to provide resistance against gravity. '' 

  (a) Advantage of Bodyweight training.

    Accessibility 

Requires minimal equipment and can be done anywhere, making it ideal for home workouts or outdoor exercise sessions.

Cost-Effectiveness

Eliminates the need for expensive gym memberships or equipment, making it a budget-friendly fitness option.

Versatility

Offers a wide range of exercises targeting various muscle groups, suitable for individuals of all fitness levels.

Functional Strength

Engages multiple muscle groups simultaneously, promoting functional strength and improving overall athleticism.

Flexibility and Mobility

Incorporates dynamic stretches and movements to enhance flexibility and joint mobility, reducing the risk of injury.

Scalability

Easily adjustable to match individual fitness levels, allowing for gradual progression and continual challenge.

(b) Disadvantage of Bodyweight training

Limited Resistance

Bodyweight exercises rely on your own body's weight for resistance, which may not be sufficient for advanced strength training goals. Individuals seeking significant muscle mass gains may eventually need to incorporate additional resistance through weights or other equipment.

Plateau Effect

Over time, your body may adapt to bodyweight exercises, leading to a plateau in progress. Without increasing resistance or difficulty, it can be challenging to continue making gains in strength or muscle mass.

Difficulty Progressing

Unlike weightlifting, where you can easily increase resistance by adding more weight, progressing in bodyweight training often requires mastering more challenging variations of exercises. This can be difficult for some individuals and may lead to frustration or slower progress.

Limited Exercise Variety

While there are many bodyweight exercises available, the variety may not be as extensive as what you would find in a fully equipped gym. This can potentially limit the diversity of muscle groups targeted and may lead to imbalances if not properly addressed.

Increased Risk of Overuse Injuries

Bodyweight training often involves repetitive movements, which can increase the risk of overuse injuries, such as tendinitis or joint strain. Proper form and technique are crucial to mitigate this risk, but it remains a concern, especially for those prone to injury or with pre-existing conditions.

Difficulty Targeting Specific Muscles

Some bodyweight exercises primarily target larger muscle groups, making it challenging to isolate specific muscles for hypertrophy or rehabilitation purposes. Individuals with specific muscle imbalance or injury may find it difficult to address these issues solely through bodyweight exercises.

       Pre-workout meal and Post-workout meal

(1) Pre-workout meal

It is recommended from most physician and dietician that , it is best to take pre-snacks or pre-workout meal before 30min to 1 hour before.

-> Go for pre-workout snacks with Carbs ( carbs = energy) 

    Carbs = energy. When we eat them, they break down into glucose, enter our muscle cells, and give us fuel to exercise at our maximum capacity. Your muscles store glucose in the form of glycogen and dip into these reserves when you're putting them to work. When it comes to what to eat before a workout, eating carbs before you exercise ensures that you'll have extra glucose on hand if you need it to replenish those glycogen stores. If you're strapped for glucose during your workout you'll likely feel weak and tired, and will be tempted to call it quits and take a nap.

-> Drink plenty of water

       It's best to get your body hydrated before you even think about heading to the gym. One way to determine your overall hydration status is to check out the color of your urine first thing in the morning. According to the Academy of Nutrition and Dietetics, lemonade-colored urine is a sign of appropriate hydration, while dark-colored urine (think apple juice) indicates a deficit in H20.

-> Make sure your pre-workout snack has protein.

     In addition to carbs it's a good idea to consume a little bit of protein before your workout—especially if you are doing weight training. When we do strength-training exercises such as lifting weights, we create small tears in our muscle fibers. When you rest, your body repairs those micro-tears, building up your muscles bigger and stronger than they were before—and it needs protein to do it.

(2) Post-workout meal

        why it is important to take post-workout meal

Muscle Repair and Growth

During exercise, especially strength training or intense workouts, your muscles undergo stress and micro-tears. Consuming protein post-workout provides the amino acids necessary for muscle repair and growth.

Replenish Glycogen Stores

Carbohydrates are the body's primary energy source during exercise, and your glycogen stores can become depleted after a workout. Consuming carbohydrates post-workout helps replenish glycogen stores and provides energy for your body's recovery process.

Reduce Muscle Protein Breakdown

Exercise can increase muscle protein breakdown. Consuming protein post-workout helps reduce this breakdown and promotes muscle protein synthesis, leading to better muscle recovery and growth.

Optimize Recovery Time

Proper post-workout nutrition can help reduce muscle soreness and fatigue, allowing you to recover more quickly and perform better in your next workout.

Hydration

Replenishing fluids lost through sweat during exercise is essential for maintaining hydration levels and supporting bodily functions. Including hydrating foods and fluids in your post-workout meal helps restore electrolyte balance and prevent dehydration.
Immune Support: Intense exercise can temporarily weaken the immune system. Nutrient-rich post-workout meals containing vitamins, minerals, and antioxidants can help support immune function and reduce the risk of illness or infection.

Maintain Lean Muscle Mass

Adequate post-workout nutrition supports the preservation of lean muscle mass, which is essential for overall health, metabolism, and physical performance.

    what to eat after post-workout 

  Brown rice and boneless skinless chicken breast:

Prepare with your favorite low-sodium spices or salsa for a nutritious recovery meal. You can do this in the crockpot, stovetop, or oven.

Egg scramble

Easy one-skillet meals where one whole egg, vegetables, and sweet potatoes can be tossed with favorite spices and sprinkled with fresh black pepper.

Leftovers

What you cooked the night before is calling your name and ready to refuel that body. Do you have cooked quinoa ready to go? Toss on salad greens and sprinkle with balsamic for a well-balanced meal.

Nut or seed butter

Putting nut or seed butter on whole-grain sprouted toast is a post-workout pleaser. This nutrient-dense meal contains quality plant protein, healthy fat, and high fiber.

Power smoothie

Blend your favorite fruit with non-fat Greek yogurt or favorite tolerated dairy, some water, and ice. You can significantly boost healthy fats with a spoonful of your favorite nut butter. 

Wraps

Whole grain high fiber wraps are a great start to a wonderful recovery meal. Add some fresh avocado, lean meat of your choice, greens, beans, or whatever suits the theme of the wrap, roll up, and enjoy.