3 min readNew DelhiJan 2, 2024 02:23 PM IST
First published on: Jan 2, 2024 at 02:23 PM IST
Walking is back in the reckoning in the new year as steady-state cardio has emerged as the more practical option to stick to amid intense cardio and high-intensity interval training (HIIT) workouts. Sometimes these intense drills not only stress out the muscular-skeletal frame but the human mind too. So while you may lose body fat fast, the question is whether you will be able to prevent weight gain by doing something you push yourself to do or something that you can keep to.
So what’s a steady-state cardio?
It can be any activity that raises your heart rate and keeps it there for at least five minutes at a time. Walking briskly, jogging, cycling, hiking or dancing can be a form of steady-state cardio.
How does this routine benefit the body?
Steady state workouts, where the intensity is low, where the body is the flow and we are in rhythm, can reset our biological clocks. The breath works itself in rhythm and keeps extending life not just of our heart, but also of our other organs. It is good for sedentary workers when transitioning to a workout regime.
It helps you utilise oxygen better
Aerobic capacity and muscle endurance are essential for daily living. At moderate intensities (at least 45 per cent of the VO2 max, or maximal oxygen consumption), steady-state aerobic exercise can aid in improving indices of both muscle endurance and aerobic capacity. To help muscle cells meet rising energy demands, it promotes an increase in the number of mitochondria in the cells. This enhances the endurance of the muscles.
Similar to this, the heart will adjust to higher oxygen needs by raising cardiac output, which will facilitate the easier delivery of oxygen to the working muscle cells. As a result, aerobic capacity rises. Oxygen going into our organs in a steady flow workout adds a lot of value to our longevity, immunity and vitality.
A routine for everybody
One of the reasons steady state cardio is back is because it’s accessible and inclusive. High-intensity workouts can be intimidating for people who aren’t physically ready or motivated to do them.
Steady state cardio, on the other hand, allows people of all fitness levels to join and enjoy the benefits of steady state cardio without the fear of HIIT.
Moreover, steady-state cardio is gentler and safer for people with certain health concerns or medical conditions, particularly those with arthritis, joint problems, or heart conditions. High-intensity workouts can put a lot of strain on the joints and can be dangerous for people with pre-existing medical conditions.
It has mental health benefits
Calming, easy and rhythmic workout is the basic principle of yoga too. A steady state of the body can lead to a steady state of mind too. When steady-state workouts are done regularly, they do help with emotional control. As we circulate, stretch and breathe in and breathe out, we release our mental hurt, pain, strain, stress.
As individuals seek holistic approaches to health, the enduring appeal of these traditional forms of exercise is likely to continue, contributing to a more balanced and varied landscape of cardiovascular fitness. All you need is a 30 to 60 minute break.
The question is whether you will be able to prevent weight gain by doing something you push yourself to do or something that you can keep to. (Source: Getty Images/Thinkstock) 
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