If you want to build muscle, then you need to cause muscle damage and metabolic stress. By lifting weights, you can cause a build-up of damage and this will provide precisely the stimulation you need to trigger muscle growth during rest.
To lose fat, improve your fitness and get better health though, you need to use cardiovascular training.
Cardiovascular training is any type of training that involves exerting yourself for an extended period of time. Very often this will mean running long distances, with jogging being perhaps the most popular form of cardio training. Not far behind though are swimming, cycling, skipping, rowing and others.
Traditionally, this kind of cardiovascular training has been ‘steady state’. That means that you put on your running shoes, you step out of the door and you run for about 40-60 minutes. It’s steady state because you are maintaining a steady level of exertion throughout the course of the exercise. In this case you are jogging at a set pace and then maintaining that pace.
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