More About Cardio

Benefits of Cardio

  • Exercise boosts your energy, mood, and brainpower
  • Relieves stress and anxiety -  exercising regularly helps you take charge of anxiety and reduce stress due to the fact that aerobic exercise releases hormones that relieve stress and provide a sense of well-being.
  • Alleviates depression - cardiovascular activity increases serotonin, a brain chemical that fights negative thoughts and depression.
  • Boosts mood - Exercise releases endorphins, powerful chemicals in our brain that energize our spirits and simply make us feel good.
  • Sharpens brainpower - The same endorphins that make us feel better also help us concentrate and feel mentally sharp for our tasks at hand.
  • Improves self-esteem - Regular activity is an investment in your mind, body and soul. When it becomes habit, it can help foster a stronger sense of self-worth since you take the time to take care of yourself.
  • Cardiovascular activities like running, biking and swimming strengthen your heart and increase your endurance.

 

Types of Cardiovascular Activity

Cardiovascular exercise, also called cardio or aerobic exercise, is physical activity which raises the heart rate to around 60 to 85 percent of the heart's maximum heart rate for an extended period-of-time, usually twenty minutes or longer. A sudden strenuous activity, such as lifting heavy weights may raise the rate to this range temporarily, but it is not considered cardiovascular exercise unless the elevated heart rate is sustained.

Take the time to choose an activity that you enjoy and that you can start slowly and increase gradually as you become used to it. Walking is very popular and does not require special equipment. Other good exercises include swimming, biking, jogging and dancing. Taking the stairs instead of the elevator or walking instead of driving may also be a good way to start being more active.

 

Cardio types

Training Workouts:

  • Continuous training: This type of workout would be like walking or jogging at a medium pace for 20-60 minutes. This type of workout is good for building endurance and conditioning the body.
  • Interval training: This workout involves alternating high and low intensity bouts of exercise and helps to improve aerobic power and burn more calories. This is a great way to begin a running program (by alternating walking and running) or to boost endurance quickly.
  • Circuit training: With this type of workout, you cycle through a series of moves, one after the other, with little or no rest in between. This is great when you're short on time and want an intense workout.
  • Learn more...