Cardio Exercise

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Cardiovascular exercise, also known as cardio or aerobic exercise, is any activity which increases the work of the heart and lungs or, in other words, raises your heart rate. Cardiovascular exercise has many physical benefits. It helps your heart by improving blood cholesterol and triglyceride levels, improving heart function and reducing the risk of heart disease. Cardio also increases lung capacity and muscle mass, reduces the risk of osteoporosis, high blood pressure and diabetes, improves sleep, reduces stress, and burns calories and aids in weight loss.

There are many different types of cardio exercise. If you like the outdoors, you can walk, jog, run, cycle, hike or swim. For indoor gym activities, try the Stairmaster, treadmill, elliptical trainer, rowing machine, or stationary bike. If you like social activities, try a fitness class or, for at-home cardio exercise, try a fitness video.

A good cardio exercise routine should include three to four workouts per week lasting at least twenty minutes each. If you’re a beginner, you may need to work up to this. Once you feel ready, you can raise the intensity level and you’ll burn more calories. If you’re looking to lose weight rather than maintain your current fitness level, shoot for four or more workouts weekly lasting at least thirty minutes each. During the course of a week, you can alternate the types of cardio exercise you do. For instance, you might use the treadmill on day one, swim on day two, take an aerobics class on day three, and go for a brisk walk on day four. Variety will help to prevent boredom and keep you from plateauing. It also prevents muscle fatigue by giving the different muscle groups a chance to recover.

During your workout, your goal should be to get your heart rate in the optimum zone. The easiest way to determine this is to use a pulse monitor. Otherwise, you can take your pulse halfway through your cardio routine for six seconds and add a zero to get your heart rate per minute. To calculate your optimum zone, or your target beats per minute, subtract your age from the number 220 and then calculate 70% of that number. If your heart rate halfway through your workout is over the zone, ease up a little on your workout. If it’s under the zone, raise your activity level. Another way to tell if you’re working out effectively is the talk test. If you can talk without becoming out of breath but still feel like you’re really working, you’re doing well.

Interval training can be performed with any type of cardio exercise to jump start your metabolism and give you maximum results. This basically involves alternating high intensity exercise with recovery periods of more moderate exercise. For example, you might power walk for three minutes, followed by a calmer, slower walk for one minute, and continue alternating several times for fifteen to thirty minutes.

If you’re new to cardio exercise, it’s a good idea to find a personal trainer. A trainer can help to get you motivated and reach your goals. Furthermore, they can address any physical limitations you may have to ensure that you’re working out as effectively as possible.