Now we will move our bodies faster with cardiovascular exercise.
For many people, the idea of cardiovascular exercise, otherwise known as “cardio” as an aerobic activity, brings sweat-soaked people into the fitness class or running on treadmills. While those visions are just examples, cardio actually includes many more exercise options, which we will consider below.
Let’s first get a basic understanding of what cardio is and why it is important as part of a well-rounded workout routine.
Cardio is generally considered to be any exercise that does all of the following:
• use large muscle groups, such as your legs, in multi-joint movements
• increases the demand for respiratory system, increasing breathing rate
• Increases and maintains increased heart rate during exercise
Why is cardio important?
Just like the images often exaggerated above, there is an automatic assumption that cardio is strictly a “weight loss” exercise. Although cardio is definitely a calorie burner, it does not have the same lasting metabolic effect, unlike strength training.
Cardio only burns calories during exercise and for a short time thereafter, as opposed to the ability of strength training to build muscle that increases the body’s total energy needs in the long run. That’s why it’s important to include both cardio and strength training in your training program – especially if weight loss is a goal.
Now that we’ve got rid of the misconception that cardio is exclusive to weight loss, let’s look at some of its other great benefits for your overall health.
Cardio has the ability to improve lung capacity, increase oxygenation, lower blood pressure and lower heart rate, and help your lungs and heart work more efficiently. After that, regular aerobic exercise not only increases your overall endurance to make you feel more energetic and less tired throughout the day, but also reduces your risk for many respiratory, cardiovascular and heart related health problems.
Add cardio to your workout
To realize all the benefits of regular cardio, you need to participate in aerobic exercise at least three times a week or more than minutes. Again, this should be in combination with weight training. I recommend alternating so as not to burn yourself.
If you are a beginner, start slowly. At first you might only be able to do five or 10 minutes at a time. Gradually add five minutes to each session. When I first started using a rower, it took me at least a month shorter sessions to build up to 30 minutes.
Because cardio makes you sweat, it is important to stay hydrated. You can consider a fortified drink to help replace the electrolytes and salt you lose when you sweat. I am not a fan of sugary drinks with artificial colors and flavors; instead consider one of the many electrolyte-enriched watermarks available as healthier alternatives.
Important Note: As with any new exercise program, consult a physician before starting. Cardiovascular exercise should speed up your breathing and heart rate to a challenging but manageable level. Stop when necessary to take a drink, towel and catch your breath. If you experience pain or caution symptoms, stop immediately and seek medical attention.
Opt for cardio that works for you
With so many options, there is no reason to force yourself to do cardio that you do not enjoy. Select an exercise modality as modalities that you want to fit into your lifestyle.
Running: Everyone knows that running burns calories, but there is also a general perception that running causes muscle loss. That is only partly true; it depends on how long, far and how often you walk. Running several times a week at a moderate pace and distance can actually increase muscle mass and bone mass. Runners who experience an average of 12 to 19 miles per week over several runs increase muscle mass and bone density, according to the US Sports Academy. Unfortunately, runners who exceed this threshold may suffer from bone and muscle deficiencies, such as blood cortisol (stress hormone).
So, if you enjoy running, stay within the parameters mentioned above to reap the health benefits!
Swimming: Swimming is one of the best exercises for total-body, non-impact cardio that can be done without machine. When I say “total body”, I mean every muscle fiber from your core through your limbs. And by “non-impact” I do not mean direct stress on your joints or bones. Even better, it also burns the same amount of calories as running without the diminishing efficiency! This is the reason why it is considered a preferred exercise for many repeat professional athletes as part of their back-to-play protocol.
If you have access to a swimming pool and enjoy swimming, then dive in, do a round and practice drinking water for half an hour or longer.
Based on equipment: There are several options for cardiovascular exercise equipment. The ones that generally come first on people’s heads are the treadmill, elliptical and stair climber. Personally, I’m part of the rudder because of its overall body focus, with a pull motion included.
Like the other forms of cardio, when you exercise with one of these machines, the goal is 30 minutes of moderate exercise a few times a week, allowing you to break a sweat while speeding up your breathing and heart rate.
Aerobics-based group fitness fitness: Social distance may make personal group fitness classes more difficult, but there are myriad options online. Kickboxing, belly dancing, jazzercise – anything that pumps your heart out for half an hour and glitters skin will pursue your cardio goal.
What about cycling? Because cycling – both indoors and outdoors – is such a popular form of exercise, I pay special attention to the new week with my own article. Whether you are a bike enthusiast or wannabe rider, you want to check this out.
Do not forget to warm up and cool down
Likewise, after cardio, spend a few minutes stretching stretches that feel tight while focusing on long, deep breaths to lower your respiration and heart rate. As you descend, take a moment to remember how you first felt when you began to shrink into a routine.
Haven’t you become stronger and more energetic lately? Restarting is well under way.
Dana Santas, known as the “Mobility Maker, “is a certified strength and fitness specialist and mind-body coach in professional sports, and is the author of the book” Practical Solutions for Back to Pain. “
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