Cardio exercise is any exercise that raises your heart rate. Face it our bodies were made to move. And we all know that to keep our muscles in shape we need move them. This movement makes them stronger and stronger muscles make for a more efficient and healthy body. Your heart is a muscle. Therefore working it makes it stronger. A stronger cardio-vascular system means more capillaries delivering more oxygen to cells in your muscles. This enables your cells to burn more fat during both exercise and inactivity.
Cardio exercise uses large muscle movement over a sustained period of time keeping your heart rate to at least 50% of its maximum level.
Some of the Best Cardio Workouts Are:
Walking – This is the easiest and safest way to start getting in your cardio.
Elliptical – Minimal impact on the knees and hips but calorie burning is still high. When you increase the incline you will activate more muscles.
Running – This one is easy to understand. Just remember if you train like a distance runner you will look like a distance runner. If you train like a sprinter you will develop a sprinters body. Steading running burns calories but sprints take it to the next level.
High Intensity Interval Training – Short intervals at maximum intensity followed by short periods of rest. Best all around workout that burns fat and calories.
Bike Riding or Cycling – Cycling uses large muscle groups in the legs and helps elevate your heart rate. This one is great you can do it inside or outside, with your kids, or even over the internet in your own home.
Stair Climber – Uses more muscles than walking.
Jumping Rope – Cheap, easy and burns tons of calories. If you remember doing this for hours as a kid you will be surprised at how exhausted you will get now.
Swimming – This is a total body workout as long as you are not just floating – even treading water burns calories. Swimming laps would be best and change up the strokes you use so that you work all different kinds of muscles and the continuous pace works your heart and lungs.
Rowing – Works both the upper and lower body and is low stress on joints and ligaments.
Circuit Training – When you work out at a high intensity the blood starts to pump a lot harder and that challenges the elasticity of the arterial wall.
If you want to not only work your heart but want to build muscle continue with your exercise routine and add in some weights.
If you can’t finish a sentence while doing your workout you are going at it too hard. If you are having no trouble talking step it up. You need a minimum of 20 minutes of continued elevated pulse to get the best results at least 3 times a week.
If you find you are super tired or unusually sore back off the intensity or take an extra recovery day. The goal is to feel better not overdue.
American Heart Association Recommendation
For Overall Cardiovascular Health:
At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150OR
At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of moderate- and vigorous-intensity aerobic activityAND
Moderate- to high-intensity muscle-strengthening activity at least 2 days per week for additional health benefits.
For Lowering Blood Pressure and Cholesterol
An average 40 minutes of moderate- to vigorous-intensity aerobic activity 3 or 4 times per week
Disclaimer: Please note that the above recommendation is duely subject to your doctor’s advise and prescription. Hence you must always see a doctor before embarking on any fitness journey.
Benefits of Cardio Exercise:
Weight Loss – All exercise burns calories. A deficit caloric intake and your body will burn fat and you will lose weight.
Stronger Heart – Teaches the heart to work more efficiently.
Lowers Blood Pressure and Cholesterol – As your heart beats faster it increases blood flow. Blood vessels become more elastic when they are worked and small blood vessels widen to deliver more oxygen to your muscles.
Increased Bone Density – Weight bearing aerobic exercise like walking helps to decrease the risk of osteoporosis.
Reduces Stress & Depression – When you exercise your body releases endorphins which are natural pain killers.
Better Sleep – Let’s face we sleep better when our body is tired.
Maintain muscle strength into old age. – Strong muscles as we age will keep us independent longer.
More Energy – You will increase your stamina and reduce your fatigue. OK, you may fell more exhausted when you first start an exercise program, but stick with it and your energy levels will increase. You will be on your way to a more active lifestyle.
Reduces the Risk of Heart Disease – Being physically active is important in preventing Heart Disease (#1 Killer) and Stroke (#5 Killer).
Strengthens Lungs – When we move our large muscles we breathe faster and more deeply this improves lung function.
Live Longer – Studies show that those who regularly exercise live longer than those who don’t.
Less Likely to Get Sick – Exercise activates your immune system. Want to avoid a cold? Don’t pass up on your exercise.
How should you start?
Before starting any new exercise program, it is important to know if you are healthy enough to increase your activity level. Please check with a health care professional on any limitations or restrictions you may have, particularly if you have a chronic health condition.
It is also important to start small and increase the time you are active and the intensity of your workout. Walking is the safest and easiest way to get started. Increase the amount of time you walk and the speed you are walking and before you know it you will reap all the rewards of cardiovascular exercise.
If you have arthritis look into swimming exercise classes. These can be much easier on the joints.
As Exercise Intensity Increases = More Calories Burned
In order to feel good now and in the future you need cardio exercise. It will not create 6 pack abs or tone problem areas but it will make your body more efficient in your day to day living.
Source: Healthstatus.comDisclaimer: Please note that the above recommendation is duely subject to your doctor’s advise and prescription. Hence you must always see a doctor before embarking on any fitness journey.