Cardio is very popular. Everyone can do it and benefit from it at any age. Cardio is an aerobic exercise; it's the ability to perform a low to moderate training for an extended period of time. Our body uses oxygen and fat for energy when performing an aerobic exercise. To be efficient the goal is to be able to apply a correct intensity to properly strengthen the heart.
One of the great things about cardio is that it can be performed inside or outside. Good examples of cardio exercises outside include: walking, running, biking, swimming, rollerblading, cross-country skiing...etc. Inside exercises can be performed at the gym or at home: the elliptical, stationary bikes, treadmills, stationary rowers and steppers.
Let's Point Out the Benefits of Doing Cardio:
- Strengthens your lungs and heart
- Lowers the risk of heart disease
- Helps people with diabetes
- Reduces body fat
- Maintains body weight
- Reduces stress
- Improves sleep patterns
- Increases endurance and stamina
- Reduces the risk of diabetes, high cholesterol, high blood pressure
- Helps facilitate the transport of oxygen
- Lowers the risk of osteoporosis
- Increases bone density
- Increases stamina and energy throughout the day, lowers fatigue
When doing cardio you need a minimum of 20 minutes of exercise to elevate the pulse. Studies show that you need to do this at least 3 times a week to obtain results. Also, to lose 1 pound a week you must burn 3500 calories, or 500 each day.
According to the American College of Sport Medicine, it is recommended to do 60 to 90 minutes of aerobic activity 5 days a week in order to support weight loss. It has been proved that the heavier the person the more calories burned. For example, on average, a person weighing 160lbs will burn around 511 calories per hour. In comparison, a 240lb person will burn around 760. The concept of wearing a weighted vest when doing cardio could be helpful to burn more.
For best results when doing cardio your intensity of training should be between 60 to 80% of your maximum heart rate. To calculate this take 220 and subtract your age. This will give you your maximum heart rate. A 30-year-old would have a 190 maximum heart rate. At this level 85% of your calories burned are from fat.
In conclusion, cardio should never being excluded from a fitness plan. Now that you know the benefits and basics of doing cardio, get started and put that knowledge to good use.
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