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Cardio, or cardiovascular exercise, is any activity that elevates your heart rate and demands elevated oxygen flow. Cardio also helps improve overall health, as it increases metabolism and strengthens your heart and lungs. The Australian Physical Activity and Exercise Guidelines recommend adults get a total of 2.5 hours of moderate-intensity cardio weekly. reason to do cardio Cardio can burn calories and help your body become more efficient at weight loss and improve your heart health. MB: The cardiovascular system is our body’s primary system of delivering oxygen to our cells and removing waste from the bloodstream, so it needs regular exercise to function well. Whether you are walking, running, cycling, swimming or any other kind of aerobic activity, it will raise your heart rate and make you breathe harder. It may even help you sleep better, a necessary benefit for a healthy weight loss plan! You’ll also be able to lose fat more easily with high-intensity cardio. This type of workout uses a technique called HIIT, or high-intensity interval training. It combines low-intensity intervals with higher-intensity workouts, causing your heart rate to rise quickly. It’s a great way to get in shape and improve your overall health without having to spend hours in the gym. It can be done in a variety of ways, such as using a treadmill at home, joining a group fitness class or getting out for a long bike ride. Strength training is a great complement to cardio because it helps build lean muscle. This lean muscle will torch more calories throughout the day than fat and is an excellent way to build the body you want. However, you should keep in mind that a high-protein diet is still necessary for effective fat loss. The protein in your diet will help boost your metabolism, suppress your appetite and make you feel fuller longer. The protein in your diet can also prevent certain types of cancers and other diseases, especially cancers of the breast, colon and prostate. It can also increase your bone density and improve your posture. If you have a weak or irregular heart rhythm, cardiovascular exercises can help improve your cardiac output. Keeping your heart healthy will also reduce your risk of having a stroke or heart attack. It can also reduce your risk of diabetes and high cholesterol. The American Heart Association recommends that adults perform at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise. is cardio the answer to fat loss Cardio, or cardiovascular exercise, refers to any vigorous activity that increases heart rate and respiration and raises oxygen and blood flow throughout the body while using large muscle groups repetitively and rhythmically. This kind of exercise is designed to progressively challenge the heart and lungs so they can work efficiently, and improve many aspects of health, including mood, sleep and weight regulation. While cardio can be an effective means of shedding fat, it’s not the only way. You also need to focus on eating well and strength training to lose fat effectively. A 2012 study found that people who combined cardio with strength training lost more fat than those who did both alone. The reason: The combination was more effective at stimulating the metabolism for the long term. Whether you do steady-state cardio, high-intensity interval training (HIIT), or any other form of cardiovascular activity, it’s important to perform the workout correctly. First, do your research and choose a type of exercise that works with your personal goals and schedule. Then, do a warm-up that is similar to what you’ll be doing during your workout. Typically, it’s best to warm up at the beginning of a workout because it will help you achieve your desired intensity and get ready to burn calories. You should also try to get into the habit of warming up before every cardio session. This will ensure that your muscles are prepared to handle the work ahead and help you reach your goals faster. Another benefit of cardio is that it’s a great way to burn calories. The amount of calories burned by cardio varies based on the type, frequency and intensity of workouts you do. As a rule, higher-intensity cardiovascular activities burn more calories per unit of time than low-intensity cardio. This is because high-intensity exercises require more energy to complete the same amount of work as low-intensity ones, which translates into the burning of more fat. The problem with relying on cardio as your primary fat loss tool is that it can backfire if you don’t follow a wise eating plan. This is especially true if you’re not monitoring your food intake and don’t eat enough protein, carbs and healthy fats. other benefits of cardio training Besides its obvious weight loss benefits, cardio also has some other health benefits. For example, it fights heart disease and helps lower blood pressure and cholesterol levels. It also promotes overall wellness, combats aging, and prevents osteoporosis and joint pain. Getting moderate-to-vigorous aerobic exercise can help you maintain a healthy body weight, lower your risk of heart disease and high blood pressure, and prevent type 2 diabetes. Plus, it's good for your mental health and can increase your energy levels, improve your mood, and decrease depression. The most common cardio activities include running, swimming, biking, and walking. But there's no one right way to do cardio, so it's important to do different exercises based on your goals. You can even mix up your cardio workouts with strength training and other forms of movement, says Novak. Another benefit of doing a variety of cardio activities is that it can help you lose weight more quickly. This is because cardio burns more calories than other types of exercise, and it also raises your heart rate. But cardio can only help you lose weight if you're in a calorie deficit, which means that you're burning more calories than you take in. So, to get the most out of your fat-loss cardio, you'll need to combine it with proper nutrition and a workout plan that incorporates resistance training. If you're new to exercise, you should start with low-intensity workouts like jogging or swimming until you build up your endurance and strength, suggests Johnson. Once you're ready, start adding short intervals to your workout routine. Keep them to 30 minutes, he recommends, to help you keep your intensity up and avoid overtraining. You can also try fasted cardio, but research isn't clear on whether this helps you lose fat faster or not. However, some studies have found that exercising on an empty stomach can boost your metabolism and boost the amount of fat you burn after a workout. If you're serious about losing weight, consider doing a combination of cardio and strength training most days of the week. This can help you burn more calories and stay in a calorie deficit, so you can lose weight while still eating healthy foods. wrapping up The right workout at the right time is key to achieving your fitness goals. The good news is that there are several ways to get it done. The most obvious way is to find an exercise you enjoy and stick with it. The next best thing is to pick a routine that you can do several times a week. While you are at it, try to incorporate a variety of different exercises into your workout to maximize the benefits. The last thing you want to do is fall off the wagon. You will be rewarded with a fitter body and more energy to boot! Using the right tools and equipment can make or break your success. There are many options to choose from including weighted and unweighted machines, circuit and freestyle training, plyometrics, strength training and more. Want to read more about losing weight
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