Cardio is VERY Importantno matter what your goals are
- When most people think of cardio workouts they immediately think of jogging and running. Most people know that, in general, cardio workouts are something they should do, doctors tell you it’s a good idea, studies all come back saying, “get out there and exercise!” and your mother always said you need to get out in the fresh air. So what defines a cardio workout and what kind of benefits do you get from regular cardio workouts? A cardio workout is defined as exercise that elevates your heart rate to 60-85% of maximum, which slowly decreases as you age. The benefits are numerous and undeniable.
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• The most obvious benefit is that cardio workouts burn calories, and thus fat. So
if weight loss or muscle definition is your goal, cardio is a consistent must.
• Cardio workouts strengthen both your heart and your lungs, lowering your blood
pressure and resting heart rate and increasing your lung capacity.
• Regular cardio workouts dramatically increase your endurance levels.
• Your muscle tone and bone mass will both be improved.
• If you are in your target heart range for at least 45 minutes your dopamine
levels increase and you get “runner’s high” which keeps you in a good mood for
hours after your workout.
- Duration, Intensity & Frequency
- The first thing to be aware of when beginning a program is how much exercise you should be doing. An acronym that describes this is DIF, duration, intensity and frequency. Advice ranges from 20-60 minutes for the duration of your workout, with almost all experts coming in at the 30-40 minute mark. Intensity of your workout should progress from a warm-up period to the level where you can speak if necessary, but carrying on a conversation is not easy, and then back down to a cool-down period. The frequency of your workouts should range from 3-5 times a week. It is best to not have more than 48 hours between workouts on a regular basis, so an every other day program works well for most people.
Too Good To Do Without
The health benefits of regular cardio workouts absolutely can not be underestimated. From huge improvements in your heart health; lower blood pressure, increased capacity to carry oxygen, increased red blood cell count and reduction in lactic acid build-up to lower body weight and body fat percentages, you have everything to gain---or lose in the weight and body fat categories. Your muscles will look more defined from the lower body fat. You will feel better. And if you develop a good program, alternating activities to not get bored, plugging tunes into your iPod that keep you going when you get tired and making cardio a natural part of your life you may end up finding