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What Is Cardio, It’s Benefits And Some Of The Best Cardio Workout!!

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This single post is all you have to do to understand what cardio really is, it’s great benefits and some of the best cardio workout! So let’s start.

What Is Cardio?

 

 

Cardiovascular fitness (CRF) refers to the ability of circulatory and respiratory systems to supply skeletal muscles with oxygen during sustained physical activity. CRF’s primary measure is V02max.

In 2016, the American Heart Association published an official scientific statement that CRF is classified as a vital clinical sign and should be routinely evaluated in clinical practice.

Regular exercise increases the efficiency of these systems by increasing the heart muscle, pumping more blood with each stroke and increasing the number of small arteries in trained skeletal muscles. This helps to supply working muscles with more blood.

 

 

 

 

How Cardio Works (The Mechanism)

 

 

During physical activity, cardiac output (the product of heart rate and stroke volume, which represents the volume of blood pumped from the heart every minute) increases due to an increase in both heart rate and stroke volume.

At the beginning of the exercise, cardiovascular adaptations are very rapid: “There is a withdrawal of the vagal outflow to the heart within a second after muscular contraction, followed by an increase in the sympathetic stimulation of the heart, which leads to an increase in the cardiac output to ensure that the blood flow to the muscle matches the metabolism.”

Both the heart rate and the volume of stroke vary directly with the exercise intensity and through continuous training, many improvements can be made.

 

 

The regulation of blood flow during exercise is another important issue. In order to provide the working muscle with more oxygenated blood, which can be achieved by neural and chemical regulation, blood flow must increase.

Blood vessels are sympathetic, so the release of noradrenaline and adrenaline causes non-essential tissue vasoconstriction. It includes liver, intestines, and kidneys and reduces the release of neurotransmitters to vasodilatating active muscles.

Chemical factors such as a reduction in the concentration of oxygen and an increase in the concentration of carbon dioxide or lactic acid in the blood also promote vasodilation in order to increase blood flow.

Blood pressure increases during exercise and stimulates baroreceptors in the carotid arteries and aortic arch as a result of increased vascular resistance. “these pressure receptors are important because they regulate arterial blood pressure during exercise around high systemic pressure.”

Although all the adaptations described in the body to maintain homeostatic balance during exercise are very important, the involvement of the respiratory system is the most important factor.

The respiratory system allows the proper exchange and transport of gasses to and from the lungs, while neural and chemical impulses can control the ventilation rate. 

The body can also use the three energy systems, including the phosphagen system, the glycolytic system, and the oxidative systemefficiently.

 

 

 

 

Benefits of Cardio:

 

 

Cardiorespiratory fitness has many advantages. The risk of heart disease, lung cancer, type 2 diabetes, stroke, and other diseases can be reduced. Cardiorespiratory fitness improves the condition of the lung and heart and increases feelings of well-being.

Below are some major benefits of Cardio:

 

 

#1. Increased Metabolism

 

 

Another reason to perform cardio is for its effects on metabolism. Along with speeding up your heart rate, cardiovascular exercise also increases the rate of various other processes in the body, also known as your metabolism.

In general, the more intense the cardio session, the more noticeable your metabolic rate increases. Intense interval sprints (also known as HIIT) increase metabolism; the highest in the process known as EPOC (excess oxygen consumption after exercise). Increased metabolism means an easier time maintaining your weight (or losing weight as the case may be).

 

 

 

 

#2. It promotes brain health

 

 

As you know, physical exercise is good for your body’s overall health and fitness. A proper cardio exercise regime not only helps you achieve your fitness goals diligently, but it also helps your brain become sharper.

Cardio workouts have several positive effects on brain functions, starting at the behavioral level and molecular level. It improves blood flow, for example, and gives your brain more oxygen. Additionally, it creates a nourishing environment for your brain cells to grow and thrive.

 

 

 

#3. It improves heart health

 

Your heart is a muscle and it has to be worked, just like any other muscle in your body, to stay healthy. Failure to “work” your muscles, including your heart, weakens them over time, increasing the risk of different diseases.

Cardio exercise is a great way to pump your heart faster to keep it in good shape and optimum health. In addition, cardio exercise lowers your LDL (Bad Cholesterol).

 

 

 

#4. Improved Recovery Ability

 

 

Some types of cardio exercise, usually lower forms, can also reduce your recovery time. If you just did a hard session in the gym, hopping on the treadmill for a walk or light jog helps to remove some of the by-products created during the lifting session.

Building muscle mass is a combination of an overloading stimulus and enough rest to heal the muscle.If you skew this balance in either direction, either working out too much or providing too much rest in between, you aren’t going to get optimal results.

The more often you can work a muscle, the faster you add additional new muscle (assuming full recovery has been achieved). Cardio is helping you. Just don’t take this too far as excess cardio or cardio done at such a high intensity that it places additional strain on the muscles is going to actually hinder recovery rather than aid it.

 

 

#5. It has physical benefits

 

Cardio exercises burn calories, helping you to shed a couple of pounds. It’s also perfect for muscle toning and posture improvement. Your increased endurance and energy will make you generally more productive.

Cardio is a popular form of exercise – and for good reason. It is linked to well-documented health benefits. Your physical and mental health, sleep patterns and productivity will be improved with regular cardio.

 

 

 

 

#6. Improves Skin Health

 

 

Blood circulates to all parts of the body due to increased metabolism. It helps you clear your teeth and improve your skin health. Studies by dermatologists have shown that the skin is healthy and flawless. A good cardio session can help protect your skin if you have acne, pimples and psoriasis.

 

 

Best Cardio Workout:

 

 

LEVEL: Beginner

EQUIPMENT: None

INTENSITY: Medium

 

 

#1. Walking {400 calories/hr}

 

 

Walking is an effective fat blasting workout that keeps your metabolism revived. It is a great way to get rid of excess fat on your legs, according to fitness experts. Brisk regular walking is thought to prevent or help you lose belly fat. It reduces the risk of heart disease and other serious health problems that may affect your quality of life.

While walking is a low – intensity cardio that is thought to get rid of your excess fat from legs, it is also a great tool to reduce visceral fat. You need to know the right technique to make the most of this exercise, however.

 

 

The Right Way:

 

  1. Bending forward is the biggest mistake walkers make, a sure way to develop problems in your lower back, neck and hips. Of course, your posture should be tall. Relax your shoulders, widen your chest and gently pull in your abdominals. Keep your head up and focus straight forward.
  2. Your feet should land steadily, the first heel. 
  3. Roll your heel to your arch, then your foot ball, and then your toes. Push your toes off and your ball of the feet.

 

 

 

#2. Cycling {600 calories/hr}

 

 

Cycling is certainly good for your body, says Anne Lusk, Ph.D., a research associate at Boston’s Harvard School of Public Health. Over a period of 16 years, she studied more than 18,000 women and found that those who biked only five minutes a day gained less weight than those who didn’t ride.

Your lower body is strengthened, including your legs, hips and glutes. You know, a woman with 135 pounds can blow at a comfortable clip nearly 500 calories in an hour of cycling. And every pedal stroke works the whole lower body and the core, sculpting a tight body.

 

The Right Way:

 

  1. Choose a flat bike path or road if you’re a beginner. If you’re ready for a harder workout, which also involves your upper body and core, try mountain biking. It’s also called cycling off-road. You can do it on trails and various rough terrain types.
  2. Plan to ride 30-60 minutes on your bike, 3-5 days a week.
  3. Each ride starts with a warm – up. Pedal 5 – 10 minutes at a slow, easy pace. Then increase your speed to sweat. If you’re riding a stationary bike, just change the speed settings.

 

 

 

 

 

 

 

 

#3. Jumping rope {600 calories/hr}

 

 

For most adults, it is harder than for children, but this challenge makes it a very effective cardiovascular workout. A 125-pound person can burn 300 calories of jumping rope for 30 minutes, according to Harvard Medical School Publications. A heavier person burns more calories-about 372 for someone weighing 155 pounds, and 444 for someone weighing 185 pounds.

In addition, the load on the bones makes them adapt and become stronger and denser. This reduces the risk of fractures and diseases such as osteoporosis associated with age.

 

 

The Right Way:

 

  1. Jump rope intervals, jump vigorously for one minute, then recover for one minute at a slower pace and repeat 20 minutes.
  2. You can also work jump roping intervals into a circuit training, in which you perform different body weight and free weight exercises with jump roping bouts.
  3. Jump roping is a great cardiovascular workout, but it’s not right for everyone.
  4. If you have joint problems, the effect can be excessive and can exacerbate pain and inflammation. If you have a lot of weight to lose, because of the impact, jumping rope is not the best exercise.

 

 

 

 

#4. Running Stairs {600 calories/hr}

 

 

Stepping up is a form of exercise that anyone can do at home, after work or during lunchtime. A staircase is all you need in 15 minutes to blow about 150 calories.

It may be difficult to run stairs, but it’s a win – win workout. If you have access to a set of them at a school or outdoor venue, mixing things with your regular exercise routine is a great way.

So if you’re looking for high – intensity workout that helps to build speed, power and cardiovascular fitness, stairs are ideal.

 

 

The Right Way:

 

  1. Sprint to the top of your stairs (it should take about six to 10 seconds depending on how many stairs you have).
  2. Return to the bottom (approximately 30 seconds). If you have knee problems, try to walk slightly sideways down angled. (In fact, going downstairs on your knees is harder than going upstairs.)
  3. Repeat in total for five sets.
  4. Rest for two to three minutes, then repeat everything for two to three rounds total.

 

 

 

#5. Kettlebells {900 calories/hr}

 

 

You may have recently noticed more gyms and fitness professionals pulling out the kettlebells, the ball – shaped weights with a big handle on top. While they can look a bit intimidating if you’ve never used one before, kettlebells are really great tools for total body training.

They are not only one of the most advantageous fitness equipment for strength training, but also for cardio. Kettlebell cardio is definitely for you if you want to burn fat and calories, improve your cardiovascular system and toning and strengthen your muscles.

 

 

The Right Way:

 

  1. For experienced kettlebell users, whatever you use for a single-hand swing is a good starting weight. If you’re a beginner, however, you’ll want to start with a lighter weight to get the shape down and invest in a couple of forearm guards.
  2. There are several kettlebell cardio training sessions, but Farmer’s Walk is the easiest yet best cardio training for beginners.

 

 

 

The American College of Sports Medicine recommends aerobic exercise at moderate intensity 3 – 5 times a week for 30 – 60 minutes per session, which maintains the heart rate between 65 – 85 percent of the maximum heart rate.

Thus, that was a complete article on What Is Cardio, It’s Benefits And Some Of The Best Cardio Workout! Feel free to ask your queries in the comments.

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Thanks for reading…

 

 


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