Cardio Exercises and Benefits

Cardio

Cardio Exercises

Cardio exercises are very important for numerous reasons. A human body is made up for many kind of activity and for that it requires strong muscles, Cardio exercises make our muscles stronger and stronger muscles make our body more healthy and efficient.

The purpose of cardio is to get your heart rate up with the goal that you are breathing harder and consuming calories. The issue is, that can be uncomfortable, particularly on the off chance that you have never experienced that sort of uneasiness.

Cardio exercises keep your heart and lungs healthy and provide you strength. It is also helpful for weight loss, fat burn and largely improves your health. Cardio exercise keeps your heart rate half of its maximum for the constant period by large muscles movement.

All these great advantages of cardio will inspire you to get started but don’t think it is less challenging to begin especially when you have never tried cardio.

Start Cardio with the simple exercise

There is not a specific format of cardio exercise but the best choice is the exercises, which are challenging for you at the same time it is enjoyable and safe. The main thing is an exercise, which you can perform, is the best exercise for you.

Walking is great to start. It is easy, safe and does not require any equipment  It can be done anywhere. You can add any activity which involves continuous movement like running, cycling, swimming, jumping rope, stair climbing, rowing, dancing, aerobic, squats, lunges, burpees, etc.

If you are a beginner, it is important to start with small and gradually increase the time and intensity of your workout. Again walking is easiest to start. Systematically increase the time you walk and speed you are walking. Moving to other cardio exercises,

Start with light exercises for 5 to 10 minutes for a few days.

Systematically increase the time and pace, slightly harder than your comfort level. In beginning, you might be able to perform for a few minutes but slowly things will change if you are regular.

For a few weeks, your first target is to Increase the period of your exercise and reach up to the level of 20 to 30 minutes of exercise, then after focus on intensity.

Cool down and stretching are the important part of your cardio. Stretching will relax your muscles and give flexibility to your muscles.

After crossing an initial training level you can go with verity which is challenging. Change your exercises, time and intensity.

See Also:   Squat Exercises       Lunge  Exercises       Heart Rate Zone

Cardio Benefit

Cardio helps in better functioning of heart and lungs. When we breathe faster and deep, it improves our lung function.

Cardio strengthen our cardiovascular system

Cardio exercise burns calories and fat. Which helps in weight loss.

Cardio exercise raises your heart bit rate and increases blood flow. Also, increase capacity to take in oxygen and releasing carbon dioxide and other waste of system.. Widen the blood vessel. All help in reducing blood pressure and cholesterol.

Physical activeness reduces the risk of heart disease. It also activates our immune system.

How long  and hard  you work

It is important to know your limit while doing Cardio. You should be able to understand how long you can increase your intensity level. There are several scientific ways but the easiest is The Talk Test.

The Talk Test is simple, If you can talk easily while performing your exercise, it permits you to push harder. If you can talk with gaps you are at the moderate stage. If you are unable to talk due to hard breathing, indicate that now you are completely out of comfort zone. Of course, it is good to reach this level but doesn’t continue for more at this level.

Conclusion

Begin with a slow pace as doing hard from the beginning can lead to misery and injuries. Once you are comfortable and get used to doing cardio exercises change more variants. It is good to continue with same exercises in starting phase but as you get command over that it is possible to get bored in the coming time. Keep your body ready for exercise by feeding regularly and stay hydrated. If you feel tired then take rest for one more day. Finally, do only that much which your body and mind permits.