Cardiovascular or cardio exercises are a fundamental part of any fitness regimen. They get your heart rate up, make you sweat, and can be fun and challenging. But what exactly is cardio, what are its benefits, and how can you incorporate it into your routine? This comprehensive guide will provide all the answers.
What is Cardio Exercise?
Cardio exercise is any intense physical activity that uses body’s main muscle groups repeatedly and rhythmically while also raising heart rate, breathing, and oxygen and blood flow levels. Engaging in such physical exercise gradually tests your most important muscles and enhances the operation of your heart, lungs, and circulatory system. Numerous elements of health, such as heart health, metabolism, mood, mental health, and sleep, are enhanced by cardio exercise.
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As oxygen-carrying blood is pumped by the heart, the lungs get more efficient at absorbing it, and the muscles are better prepared to consume more oxygen. In fact, the heart grows more efficient with each beat. However, the rise in respiration and pulse rate shouldn’t be so great that it compels you to take a break and relax. If you feel a strong need to stop and rest during a cardiac exercise, such as speed walking, cycling, swimming, running, or speed climbing, or if you have unusual pain or concerning symptoms, you should stop right away and get medical help.
However, for an exercise to qualify as cardio, it must elevate your breathing and heart rates into the moderate to high-intensity range (at least 50% of your baseline rate) for a minimum of ten minutes. Because they do not elevate the heart rate throughout the exercise session, strength-training activities including resistance training, utilising weight machines, lifting weights, and core exercises are not classified as cardio.
Cardio Exercise Benefits For Heart Health and Overall Well-being:
Let’s dive a bit deeper into cardio exercise benefits:
Heart Health
Cardio exercises play a crucial role in maintaining heart health. When you engage in cardio, your heart rate increases, which strengthens the heart muscle over time. A stronger heart can pump blood more efficiently throughout your body, reducing the strain on this vital organ.
Additionally, regular cardio exercise can help lower high blood pressure, a significant risk factor for heart disease and stroke. It does this by improving blood flow, which enables your heart to supply the muscles with more oxygen-rich blood. In essence, think of cardio as a workout for your heart, keeping it fit and healthy.
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Weight Management
One of the most well-known benefits of cardio is its ability to burn calories, which is essential for weight loss. During a cardio workout, your body uses stored fat and carbohydrates for energy, helping to shed excess weight.
It’s important to note that the calorie-burning effect of cardio extends beyond the workout itself; your body continues to burn calories at an elevated rate even after you’ve finished exercising, known as the “afterburn” effect. When combined with a balanced diet, cardio can be a powerful tool for weight management and overall health.
Improved Lung Capacity
Cardio workouts make your body demand more oxygen, which means your lungs have to work harder to supply that oxygen. Over time, this increased demand can lead to improved lung capacity. This essentially means that your lungs become more efficient at taking in oxygen and expelling carbon dioxide, which can benefit you not only during exercise but also in daily activities.
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Mental Health Benefits
The benefits of cardio aren’t just physical – they extend to mental health as well. Engaging in regular cardio workouts can help reduce stress levels by providing a natural outlet for releasing tension. Additionally, cardio has been shown to improve sleep quality, which is crucial for cognitive function and overall mental health.
Cardio also triggers the release of endorphins, neurotransmitters that create feelings of happiness and euphoria. This is often referred to as the “runner’s high,” but you can get it from any form of cardio. Regular exercise has been found to alleviate symptoms of depression and anxiety, showcasing the profound impact of physical activity on our mental well-being.
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Cardio Benefits Your Joints
We’ve all felt a bit creaky from time to time. While you may feel like taking it easy, the best thing to do to improve your joint health is to get moving. Cardiovascular exercise helps:
- Fight osteoporosis and reduce your chances of a hip fracture.
- Manage arthritis discomfort and maintain range of motion.
What Is Cardio Exercise: Types
Low-Intensity Steady State (LISS): This type of cardio involves performing at a low-to-moderate intensity for a prolonged period, typically 30 minutes to an hour. Examples include brisk walking, light jogging, or cycling at a slow pace.
High-Intensity Interval Training (HIIT): HIIT involves periods of intense exercise followed by rest or low-intensity exercise. For example, sprinting for 30 seconds, then walking for 30 seconds, repeated for 15-20 minutes.
Moderate-Intensity Steady State (MISS): MISS is a middle ground between LISS and HIIT. It involves performing at a moderate intensity for an extended period, such as jogging or cycling at a steady pace for 30 minutes.
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How to Incorporate Cardio into Your Routine
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of both.
Here’s how you can incorporate cardio into your routine:
- Start Slow: If you’re new to cardio, start with low-intensity exercises like walking or cycling at a comfortable pace. Gradually increase the intensity as your fitness improves.
- Mix It Up: To prevent boredom and avoid plateaus, vary your workouts. Mix up running, swimming, cycling, and HIIT workouts throughout the week.
- Make It Fun: Choose activities you enjoy. If you love dancing, try a Zumba class. If you’re a nature lover, go for hikes or trail runs.
- Schedule Your Workouts: Plan your cardio sessions like any other important appointment. This can help ensure you prioritise your exercise time.
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Conclusion
Cardio exercises are a fantastic way to improve both physical and mental health. Whether you’re a seasoned athlete or just starting your fitness journey, incorporating cardio into your routine can lead to improved overall wellness. Remember, it’s essential to listen to your body and consult with a healthcare professional before starting any new workout regimen. Happy sweating!
Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.
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