MAGAJIZAKARIHILLARYU1
U14MM1153
Cardio,shortforcardiovascularexercise,isany
movementthatgetsyourheartrateupand
increasesbloodcirculation.Learn5keybenefitsof
performingcardiorighthere!
Cardio.Forsomeit'sadreadedwordandfor
othersit'sapassiontheycan'tgetenoughof.
Eitherwayyoulookatitthough,cardiovascular
exerciseisoneofthekeycomponentsthatshould
neverbeleftoutofafitnessplan.
Cardio,shortforcardiovascularexercise,isany
movementthatgetsyourheartrateupand
increasesbloodcirculationthroughoutthebody.
Therearevariousformsandmethodsofperforming
cardioexercise—allwhichwillhavespecific
benefitsandguidelines.
Mostindividualsperformingcardioareusingitasa
waytoburnoffexcesscaloriesandsinceyouare
movingthebody,itisgoingtoincreasetheneed
forenergy.Someformsareslightlybetterwhen
strictlyspeakingoffatlossbutallcardio,
regardlessofformwillburnoffcalories.Sincefat
lossdoesdependoncaloriesburnedversus
caloriesconsumeditisastepintherightdirection.
Thereasontodocardiodoesnotendwithfatloss
though;thereareawidevarietyofhealthbenefits
youreceivefromaregularcardioprogram.
Benefits
1.ImprovedHeartHealth
Thefirstoneisanimprovedconditionofyour
heart.Yourheartisamusclejustlikeanyotherand
inorderforittobecomestrongitmustbeworked.
Ifyoufailtoworkit,itwillweakenovertimeand
thiscancauseavarietyofnegativehealtheffects.
Bygettingtheheartpumpingatafasterrateona
regularbasisyouwillkeepitinshapeandhealthy.
Toomanypeoplearegettingwindedjust
performingsimpleexercisessuchaswalkingup
thestairsandtheprimaryreasonforthisisbecause
theyareneglectingtoworktheirheartmuscle.
2.IncreasedMetabolism
Anotherreasontoperformcardioisforitseffects
onthemetabolism.Alongwithspeedingupyour
heartrate,cardiovascularexercisealsoincreases
therateofvariousotherprocessesinthebody,also
knownasyourmetabolism.
Generallyspeaking,themoreintensethecardio
session,themorenoticeableincreaseyouwillsee
withregardstoyourmetabolicrate.Intenseinterval
sprints(alsoknownasHIIT)increasethe
metabolism;thehighestwithaprocesscalled
EPOC(ExcessPost-exerciseOxygenConsumption).
Anincreasedmetabolismmeansaneasiertime
maintainingyourweight(orlosingweightasthe
casemaybe).
3.ImprovedHormonalProfile
Performingcardiovascularexercisealsochanges
thehormonalprofileinyourbodyconsiderably.It
releases"feelgood"hormonesthatwillhelpease
symptomsofdepressionandfatigueaswellas
releasinghormonesthatdecreasetheappetite.
Individualswhopartakeinregularcardioexercise
oftenhaveamuchmorepositiveoutlookonlife
simplybecausetheyaregettingthestress-relief
benefitsfromthesehormones.
4.ImprovedRecoveryAbility
Certaintypesofcardioexercise,usuallylower,more
moderatelypacedforms,candecreaseyour
recoverytimetoo.Ifyouhavejustperformeda
hardsessioninthegym,hoppingonthetreadmill
forawalkorlightjogwillhelptoremovesomeof
theby-productsthatwerecreatedduringthelifting
session.
ThiswillhelptoreduceyourDOMS(delayedonset
ofmusclesoreness)andhelpbringmoreoxygen
richbloodtothemuscletissueimprovinginthe
repairandrebuildingprocess.Toyou,this
translatestoyourbeingabletogetbackintothe
gymquickerandworkthemusclesagain.
Buildingmusclemassisacombinationofan
overloadingstimulusandsufficientresttoallowthe
muscletohealitself.Ifyouskewthisbalance
eitherdirection,eitherworkingouttoomuchor
providingtoomuchrestinbetween,youaren't
goingtogetoptimalresults.
Themorefrequentlyyouareabletoworkamuscle
though(assumingfullrecoveryhasbeenachieved)
thefasteryouwilladdadditionalnewmuscle.
Cardiohelpsyoudothis.Justdon'ttakethistoo
farasexcesscardioorcardiodoneatsuchahigh
intensitythatitplacesadditionalstrainonthe
musclesisgoingtoactuallyhinderrecoveryrather
thanaidit.
5.ManagementOfDiabetes
Lastly,forthosewhohavediabetes,cardiovascular
exercisehelpsthemmanagethiscondition. By
performingtheexerciseyouwillincreaseyour
muscle'sabilitytoutilizeglucose.Thosewho
exerciseregularlytendtohavebettercontrolof
theirbloodsugarsanddonotseeasmanyblood
sugarswingsasthosewhodon't.Fordiabetesthis
isincreasinglyimportantastheyareextremely
sensitivetochangesinbloodsugarlevels.
KeyComponents
Thosearejustafewofthebenefitsthatyouwill
seewithregularcardiovascularexercise.
Ifyouarejustgettingstarted,firstfocusonsimply
findinganactivitythatgetsyoumovingandgets
yourheartrateup.Thosearethetwokey
componentstowhatcardiois.Anyformofexercise
willdo,whetheritisgoingforawalk,abikerideor
performinginanorganizedsport.
Theimportantthingistokeepyourbodymoving.
Weightlifting,unlessdoneinacircuitstylefashion,
wouldnotbeconsideredaerobiccardioexercise
sinceyouarenotmovingcontinuously.Itwouldbe
anaerobicandwoulduseadifferentenergysystem
thanthatofcardio(theATP-CPsystem).
Asyoubuildupyourfitnesslevel,thenyoucan
concentrateonperformingmoreadvancedformsof
cardiosuchasintervaltraining,tempotraining,
HIITsprintsandsoforth.Firstgetstartedon
buildingasolidcardiobasethoughandthenwork
fromthere.
Cardioisonethingyoudonotwanttooverdoin
thebeginningbecausespendinghouruponhouron
amachineatamoderatepaceisreallynotgoing
togiveyouanyfurtherbenefitsthansomeone
doingamoremoderatevolume.
Onceyouareabletodo30-45minutes3-5timesa
weekthenstepitupanotchandlookatthose
advancedprinciples. It'susuallybettertoincrease
theintensityofyourcardio,ratherthanthevolume
(unlessyouhappentobetrainingforalong
distanceevensuchasamarathonforexample).
Conclusion
Sonowthatyouknowthebasicsofwhatcardiois,
thebenefitsofincludingcardioandhowtogo
aboutstartingit(orprogressingfromwhereyou
currentlyare).Putthisknowledgetogoodusein
yourworkoutprogram.
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