Tips for Cardio Workout

The term "cardio" is probably one of the first word you hear when you first start an training program.
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You know that cardio is an essential component of any workout, whether you want to lose weight, stay fit, or be healthy.

Health officials recommend 150 minutes of cardio exercise per week to reduce health risks. 1

If you want to gain sufficient weight (more than 5% of body weight) and / or keep it off, you may have to do more than 300 minutes of moderate-intensity

Getting a deeper understanding of cardio exercise may be all that you need to motivate you to do it a little more often.

Cardio exercise simply means that you are doing a rhythmic activity that raises your heart rate to your target heart rate zone, the area where you will burn the most

Even at least 10 minutes in the form of bouts (or episodes) count towards your weekly cardio exercise minutes.

According Physical Activity Guidelines Advisory Committee, "episodes of any length contribute to the health benefits associated with accumulated amounts of physical activity." 1

Finding the right intensity for your heart rate training area

When you realize how much cardio exercise can do for you, you want to do something right now.

There are very few activities that you can do for a short period of time that have many benefits.

Promotes feeling good, and can also provide temporary relief from depression and anxiety

Gives more confidence in how you look and feel

Reduces the risk of heart attack, high cholesterol, high blood pressure, diabetes, and some forms of cancer

Strengthens the heart so that it does not have to work as hard to pump blood

The great thing about cardio is that you don't have to work high-intensity for an hour to get the benefits.

A 15-minute walk can increase your mood and help lower blood pressure.

Don't feel like you have a lot of time and energy for cardio.

Doing a small each day is better than doing nothing.

With all the benefits set out for you, it is time for the next step that covers exactly where to choose your cardio exercise.

Your first step in setting up a program is to find out what kind of activities you want to do.

The trick is to think about what is accessible to you, what fits into your personality, and what you will feel comfortable fitting into your life.

If you like going out, then running, cycling or walking are all good options.

Just about any activity will work, as long as it involves a movement that achieves your heart rate in your heart rate zone.

This is something most of us can do regularly and you don't need fancy equipment.

If you like going to the gym, you have many more options in the form of stationary bikes, elliptical trainers, treadmills, rowing machines, climbers, pools, etc. machines.

For home exercise, you can of course buy your own treadmill or elliptical trainer, but there are other options:

Home Cardio Exercise Rope Jumping, Jumping Jacks, Jogging in Place, Shrubs, and more

You have a lot of options but, the trouble is, you won't even know what you like.

You may have to try a number of different activities before finding one that works for you.

This is the experiment we all have to participate in and it can be hit or miss so don't be afraid to try something and, if it doesn't work,

Here are some tips to hold in mind:

The good thing about cardio is that you can choose any activity that increases your heart rate.

You do not have to do the same workout every session or every week.

Try different things to discover more activities that you enjoy.

Choose something that you can see yourself doing regularly.

To meet the workout recommendations, you need to do cardio 3 days per week.

Make it easy to choose an activity that is convenient for you to do, at least as long as you have made a habit.

Do something that you enjoy (or at least something you can tolerate).

If you hate gym workouts, do not force yourself on the treadmill.

Take a walk, jog, or bike to enjoy the scenery.
If you are confused about what to do, then start with the basics.

You need at least 20 minutes to get the body going, so start from there.

Get out of your calendar, take 20 minutes off on 3 different days, and do something like walking, running, going to the gym, doing plenty of work.

Make cardio a habit first and then work on your timing and intensity.

Just because your friend says that running is the best, it doesn't mean you have to do it, especially if running makes you feel like your whole body is falling apart.

Anything that increases your heart rate fits the bill, even vigorous leaves such as washing the car or washing the car.

When you choose what you need to do, the most important element of your workout will be how long you will do it.

You should work on duration before doing anything else like doing high intensity workouts; It takes time to build endurance for continued practice.

Guidelines suggest you anywhere from 20 to 60 minutes of cardio to stay healthy, lose weight and stay fit.

That's fine, but you don't want to start with an hour of exercise.

If you haven't exercised for a while (or ever), this is too much for anyone.

To begin, choose an accessible exercise like a walk or treadmill, and start running at a moderate-intensity pace for about 10 to 20 minutes.

This means that you are out of your comfort zone, at a level of around 5 or 6 at a perceived level of minus 10, where the seating is

zero and the highest level of possible is 10.

Cardio for absolute beginners: If you are not sure where to start, this program will let you choose any machine or activity you are comfortable with.

Elliptical Workout for Beginners: Elliptical is great for building strength with little effect.

Static Bike Workout for Beginners: This 20 minute workout is great if you want a workout without any effect.

To determine how long you should workout, consider the following:

Do all the things you know you should do.

Take the stairs, walk more, stop driving in search of that front row parking space etc.

If you feel that 5 minutes is not enough time to work, you cannot be more wrong.

Whether it is 5 minutes, 10 minutes or 60 minutes, every single minute matters.

Make time Those who work outside do not have more time than those who do not.

Scheduling your workouts and treating them like any other appointment you won't miss can help you stick to your schedule.

Motivation and finding a good personal trainer to reach your goals can make a big difference.

The harder you work, the shorter your workouts should be.

Therefore, if you are doing Tabata training or some other type of high-intensity interval training, your workout may only be 10–20 minutes long.

If you are exercising in a slow, steady state, you can work for 30–60 minutes.

You do not need to do all of this at once.

You can divide your workouts into smaller workouts throughout the day.

Try three 10 minutes as a good start.

The short, non-scientific answer to how often to do a cardio workout is to do more than you think and more than you really want.

The long answer is that it depends on your fitness level, schedule and goals.

If you want to stay healthy and not worried about losing weight, then staying in 20-30 minutes of moderate activity every day can do you some good.

But, for weight loss, this is a complete story.

If you only do average workouts, you can probably workout every day.

But, if you do high-intensity interval training, you may need more rest days between workout days.

The bottom line is that it is better to have a mixture of the two so that you are working on different energy systems and giving your body something

different to do so that you do not burn out.

The frequency of your workout will depend on your fitness level and your schedule.

For general health, try intense cardio 5 days a week, 5 days a week, or 3 days a week, 5 minutes a day, 3 times a day.

To avoid losing weight and / or losing weight, you may need to do 300 minutes of moderate-intensity activity a week to meet your goals.
If you are still working on building endurance and conditioning, it may take a few weeks to work out your method to exercise more consistently.

If this is a busy schedule that stands in your way or other obstacles, try to do as many shorter, more intensive circuit training workouts as you can on the day.

10 Minute Low Impact Cardio Workout: A low impact workout that does not require any equipment and uses your body weight as a form of resistance

Burn 100 calories in 10 minutes: Six workout options help keep things interesting.

Keep in mind that if you cannot follow the guidelines due to your busy schedule, you may have trouble reaching your weight loss goals.

If you cannot do the work necessary to reach your goals, you may have to change your lifestyle or if it is not working, change your goal to the place

where you are experiencing your exercise or weight loss experiences.

Once you get accustomed to exercising (and do a continuous motion for 30 minutes) you can start working at your intensity.

One important factor in the workouts you do is how hard the work is:

Calorie Burn: Intensity is directly concerned to how many calories you burn.

Ease of monitoring: A heart rate monitor or perceived exertion scale makes it easy to monitor the intensity of your exercise.

Time Saving: When you are short on time your intensity increases and more calories are burned.

Variety: Intensity is an easy part of your workout, with no changes to do a new exercise.

Your best exercise intensity level depends on many factors including your fitness level and your goals.

There are three different levels of intensity that you can focus on during your workout, and you can incorporate all of these levels into a single workout:

High-intensity cardio: It falls between 70% and 85% of your maximum heart rate (MHR), or between 7 and 8 on a perceived exertion scale.

This level seems daunting and makes you breathless to talk more.

If you are a beginner, try early interval training to work hard for a short time.

Moderate-intensity cardio: Moderate intensity falls between 50% and 70% of your MHR (levels 5 to 6 on the perceived exertion scale).

The US Department of Health and Human Services often recommends this level of intensity in its physical activity guidelines.

This is the level you usually want to shoot during your workout.

Low-intensity cardio: This type of exercise is considered less than 50% of your MHR, or about a 3 to 4 level on the perceived exertion scale.

This is a good level of work to do during your warm-up or when you are squeezing in other activities, such as walking throughout the day.

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