What is Cardio? The first thing that comes to mind is fitness or running. And this is correct, but the complex of cardio loads is not limited only to them.
How is cardio different from other workouts? By Dana Santa’s, Mobility Creator, Trainer and Author of Practical Solutions for Back Pain Relief.
- Cardio exercises target large muscle groups at the same time
- Increase the load on the respiratory system, increase the respiratory rate
- Increases and maintains heart rate during exercise
Many people choose cardio as an effective weight loss exercise. Indeed, unlike power, cardiovascular loads burn calories directly during the lesson and sometime after. But not everything is so simple.
This is because strength training builds muscles, which increases the body’s overall energy needs. The more energy the body needs, the faster calories are absorbed and not go into body fat.
That is, if the goal of playing sports is to lose weight, then it is better to alternate the types of loads evenly.
Why is cardio useful?
Such training has a beneficial effect on the lungs and heart, helping them to work more efficiently. This in turn normalizes blood pressure, increases lung size, increases oxygenation (oxygen saturation), and also reduces resting heart rate.
Research has also shown a positive effect of cardiovascular exercise on sleep quality. Plus, cardio promotes the production of endorphins and hormones that are responsible for well-being.
What types of cardio workouts are there?
Running. You shouldn’t overdo it with running, despite the fact that it is a good fat burning workout. It is best to run several times a week at an average pace for not very long distances. This will increase muscle mass and bone density. But if you regularly run more than 30 km per week, it can cause a deficiency of bones and muscles, and also provoke an increased release of cortisol – the stress hormone – into the body.
Brisk walking. The easiest exercise to burn fat. If, while walking home, you increase your speed a little (just a little) and walk at that pace for about 30 minutes, this will be a full-fledged cardio workout.
Swimming. In general, this is one of the best exercise options, since joints and bones are not subjected to as much stress in water as, for example, when running. It is not for nothing that athletes are prescribed classes in the pool as rehabilitation. At the same time, the number of calories burned is no less. Another plus of swimming is that it affects the whole body, not just a specific muscle group.
Aerobics. In the conditions of quarantine, difficulties arose with group training. But fitness at home has become popular – you can do the same exercises that you did in the gym, or watch any online lesson. Half an hour of intense movement – and your cardio is done.
Trainings on simulators. Treadmills, orbit tracks, steppers, rowing machines – having at least one of them, you can conduct effective workouts at home. You don’t even need to go to the gym.
How to add cardio to other workouts?
To see the results of regular cardio, these exercises should be done at least three times a week for at least 30 minutes. But making a full transition to cardiovascular training is not worth it, since you will be very tired and can burn out quickly.
Don’t try to take on heavy loads right away. Start with workouts lasting 5-10 minutes, gradually add 5 more.
Important! Cardio is a serious stress on the body. Therefore, as before starting any other sport, you need to consult a therapist. During training, watch your well-being, let yourself rest, drink water, and do not overheat. If you start to feel pain or if you feel unwell, see your doctor immediately.
How to do cardio correctly?
First of all, never start a workout without warming up your muscles. This is very traumatic and your weight loss or desire to strengthen your body can turn into a visit to a trauma clinic. Warm up before starting.
Make sure to stretch after your workout. Concentrate on exhaling to help normalize your heart rate and breathing.
You sweat a lot during exercise, so remember to drink water. It will help replace the electrolytes and salt you have lost. Don’t drink sugary sodas – prefer clean water for sports.
Earlier we talked about how to safely lose weight without dieting. To better lose weight, you need to speed up your metabolism – the metabolic process in the body. Cardio, by the way, does this well.