Cardiovascular (cardio) exercises are exercises primarily aimed at training the heart and increasing the heart rate. It puts the respiratory system to hard work as you begin to breathe faster. In general, these exercises boost the functions of all body systems, creating an all-around easy flow of processes taking place. They are very effective for fat burning, increasing endurance levels, and strengthening your health.
Generally, there are low-intensity cardio exercises and high-intensity cardio exercises. Low-intensity exercises are used for warm-up before the main workout, while, high-intensity exercises as a form of fitness.
It is proper to do at least 8-10 minutes of warm-up exercises before the main fitness exercise to not only prepare your body for the workload it’s about to go through but will also strengthen the system’s immunity. If the main workout training is started without a warm-up exercise, the protective functions of the body will be weakened.
Cardio exercise done properly should be energizing but not to point of exhaustion. Overworking and pushing the body to perform exercises isn’t ready for causes weakness and dullness after exercising rather than energize. To yield impressive results, workouts of 10-30minutes (depending on what the body was prepared for) should be repeated at most 4-5 times per week, to leave the body with enough resting period, otherwise, muscle mass will be burnt instead of fat. Muscle recovery takes about 48 hours. At the same time to gain benefit from cardio exercises, you need to periodically go beyond your comfort zone, therefore diversifying your training from time to time.
BENEFITS OF CARDIO EXERCISES
Improves your mood;
Physical activities stimulate various brain chemicals that leave you happier, more relaxed, and calm.
Reduces stress;
When you exercise, the body releases endorphins which are natural pain killers.
Boosts your immunity;
Being active improves high-density lipoprotein (HDL) cholesterol, and it reduces unhealthy fatty acids. Exercise keeps your blood flowing smoothly which reduces the risk of health problems including stroke, high blood pressure, diabetes, depression, many variances of cancer, etc.
Boosts your energy;
Exercise reduces fatigue then builds and increases stamina. Physical activities improve your muscle strength and increase your endurance levels.
Speeding the metabolic rate;
Maintains heart health and wards off heart-related diseases;
Cardio helps the heart to work and perform its functions more efficiently.
Improves memory and thinking skills;
Speeds up and manages weight loss;
When you engage in any exercise, you burn calories. The more intense the activity, the more calories you burn.
Increases circulation in the body;
Aids digestion;
Enhances and maintains physical fitness;
Enhances sleep quality;
Exercise helps you fall asleep faster, get a deeper and better rest. Exercising should although, be avoided close to bedtime to prevent being unnecessarily energized.
Improves sex;
…And so much more physical and mental benefits.
SETTING UP A PROGRAM
The first step in organizing your training program is to identify what type of activities you will like to do. Think about what fits your personality, what is accessible, and what you feel comfortable doing. If you prefer gym activities, you have access to a diversity of machines like treadmills, stationary bikes, climbers, elliptical trainers, many more.
If you prefer working out from the comfort of your home, you can of course buy your treadmill and the likes. There are also other options like online workouts, fitness apps, exercises videos or indoor cardio exercises like;
Jump rope
Squats
High knees
Jumping jacks
Butt kicks
Other exercises falling under outdoor cardio exercises are dancing, organized sports, swimming, boxing, jogging, trampoline jumping, rowing, cycling, and hiking, etc.
FINAL NOTE
Cardio without eating certainly has benefits, but eating before provides readily available energy to push a little harder in your workout. Then there is eating after workouts which will instead burn fat than energy. Some mistakes you want to avoid are overworking the body; you do not need to be drop down tired and dripping in sweat before considering the workout effective. Then exercising too often and excessive training should be avoided as well.
It is now evident that cardio exercises are important for maintaining a healthy long life but it is not easy to keep it up as a lifestyle. Just get creative with your exercise, be comfortable, and have fun. Be cautious as well as to not result in injuries. Try new routines, start slowly, and gradually then pick up the pace. Listen to your body, stay hydrated, and wear proper workout attire.
