Thursday, December 6, 2012

Reaping the Benefits of Cardio Training

Your body is the most valuable asset you could have in your lifetime. Thus it is important that you take good care of it. Give it the proper attention it needs - feed it healthy and nutritious foods, give it plenty of rest and water, and most of all, keep it moving!

When it comes to ensuring and maintaining the health of your body, cardio training is an important factor.

What Is Cardio Training?

Cardio training involves any activity that requires the use of the large muscle groups of the body in a regular and uninterrupted manner. It elevates the heart rate to between 60 and 85 percent of the fastest heart rate possible for you.

Aerobithon - U.S. Army Garrison Humphreys, Sou...
 (Photo credit: USAG-Humphreys)
Some of the usual cardio training activities are walking, jogging, running, aerobics, cycling, tae bo, swimming and rowing. Cardio training is considered an aerobic exercise as one is required to move from one exercise to another rather quickly, while keeping the heart rate high for a certain period of time.

What Are the Benefits of Cardio Training?

1. Gives Energy to the Body

You can expect more energy and higher endurance with regular cardio training.

2. Prevents Diseases

Heart disease, diabetes, obesity and even high cholesterol can be prevented or moderated with regular cardio training. A good cardiovascular training program strengthens the heart and the lungs.

3. Controls Your Weight

With cardio training, you are able to burn more calories and lose weight. For those who already achieved their ideal body mass, cardio training will make it easier to control and maintain your proper weight.

Cardio training helps burn calories. However this generally depends on your current weight and the kind of cardio training you are undergoing. Before beginning any new exercise program, be sure to consult with your physician or trainer to determine the proper type of training for your needs.

4. Lose Body Fat

Some people do not have a problem with their weight overall, but may have more body fat than they would like. Cardio training will help in getting rid of excess fat and building lean muscle, which will in turn increase your metabolism so that you burn more fat even when at rest. Most cardio activities involve the movements of large muscle groups. Regularly doing this kind of training will make you leaner over time.

English: Exercise work zones (Fox and Haskell ...
Exercise work zones (Fox and Haskell formula between 20 and 70-year-old): red zone (VO2Max), anaerobic, aerobic, weight control and warming up. (Photo credit: Wikipedia)
5. Fight Boredom

Cardio training is fun. It pumps up your system. You will feel more energized and your mood will improve. (See below for my favorite cardio training program - it's so much fun I do it almost every day, and never get bored - and it only takes 15 minutes a day!)

A Few Recommendations to Better Enjoy the Benefits of Cardio Training

Cardio training is essential when you need to make health improvements. For starters, it is best to do between 10 and 30 minutes of cardio exercise, 3 to 5 days a week. If you are aiming for weight loss, the training should be done 5 days a week. The more frequently you do it; the more likely it is that you will lose weight. However, avoid exhausting yourself too much - this can be hard on the body and you may get tired of it or experience burn out. Avoid going beyond 45 minutes - in fact 30 is probably more than enough if it's the right type of training. Remember, it has to be done in a regular basis.

1. Start now. Walk or ride the bike around the neighborhood now. Follow that aerobics video you purchased. Set a goal and follow that goal. At the same time, modify your diet too. Eat healthy whole foods with plenty of vitamins and fiber. Avoid processed foods and sugar.

2. As you increase your fitness level, the intensity of the training should also increase, and you should be sure to vary your activity so that different parts of your body get exercised daily. You can easily implement this by intensifying some parts of the training. If you are into jogging or running, increase your speed every 5 minutes for a minute or two, then slow back down. This will give your body a challenge, and keep you from hitting a plateau in your weight loss goals.

3. You should also avoid doing cardio exercises before bedtime. You will have a difficult time sleeping if you do so as the energy level of the body will stay high for some time.

4. If you are undergoing weight training too, do the cardio exercises right after your weight session, not before.

Aerobic exercise
(Photo credit: sisterbeer)
5. It is best to have a snack about 30 minutes before doing cardio exercises. Do not start with training on an empty stomach. This will not help in achieving the proper momentum when you train. At the same time, avoid indulging in large meals too before exercise. Have plenty of water on hand - you'll need it!

6. If possible, it is great to do cardio exercises outdoors. This way you can easily interact with nature and breathe fresh air, and it keeps things interesting.

Most of all, be consistent and stick with your cardio training once you have started it. This is the only way that cardio training will benefit your body and your health in the long run.

Fun & Effective Cardio Training Workout: 

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