Cardio is short for cardiovascular disease . This is the system that focuses on the heart to carry blood that carries nutrients to different parts of the body. The proper name for this type of activity is aerobic exercise, exercise that requires a lot of oxygen for a period of time. Cardiovascular exercise is training very different movements of high-intensity interval involving very fast over short distances (from 30 seconds to a minute ) , a short break and repeat a cycle model . Cardio is much longer periods of time, with or without a break with the fitness level of the person. Activities include walking, running , cycling , swimming and even dancing .
Benefits of Cardio Exercise
The cardiovascular benefits of exercise are well known and general exercise is highly recommended by doctors to help relieve a number of conditions. Benefits include :
additional traffic needed for this type of exercise blood, your heart will be stronger and your body's ability to handle the heaviest activity increases
receive training muscles that requires energy . Burning calories will help you lose weight as fat
the release of endorphins help to combat stress , anxiety and depression
improve your complexion
reduce the risk of hypertension , high cholesterol and heart disease
Types of Cardio Exercise
Low Impact - this guy has a very poor sense of impact , it puts less pressure on your joints. Activities include hiking, biking , swimming, yoga and Pilates . Generally, this type of exercise will not increase your heart rate and higher is usually classified as a slower pace training . They are good for the elderly , people who are overweight or new to exercise and those recovering from an injury.
High Impact - As the name suggests, you will put a strain on your body plyometrics - force your body on the floor in a jumping motion . Activities include jogging, running, skipping and jumping like an aerobics class . The impact is not bad for you, unless it is done properly. A good technique is essential to prevent joint damage . Research has shown that it can help build bone density that can prevent or delay osteoporosis.
Training session details
The American College of Sports Medicine recommends at least 30 minutes of moderate cardio five days a week . If resistance is your thing, do 20 minutes three days a week . For those looking to lose weight or increase your fitness level , 30-60 minutes of moderate intensity activity five days a week would be better.
To help avoid injury, always warm up with a light jog and some dynamic stretching . Cooling implies a light jogging and stretching will help you reduce your heart rate and temperature and remove lactic acid.
Decide how difficult training can be difficult, but a simple formula can be used to find your training zone . The most recommended training zone is 60-85 % of your maximum heart rate. To calculate your reach, use 220 - your age and multiply by 0.60 and 0.85 for the lower and upper limits. For example, a person aged 40 , has an area of training heart rate of 117-244 beats per minute.
While you do cardio exercise , your heart rate by feeling the inside of your wrist or neck for 15 seconds and multiply by 4. Some watches have a heart rate monitor built to make it easier.
Whatever the type of cardio you choose, do it regularly and in your training zone for maximum benefit . A good workout routine with an excellent diet will help you live a long and healthy life.
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