Cardio


Cardio is a fun and great exercise workout to get your blood pumping to help maintain or lose weight, and keep it off.

 

 


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Why Cardio is Great


  • It's one way to burn calories and help you lose weight
  • Increases lung capacity
  • Helps you sleep better
  • Reduces stress
  • Reduces risk of heart attack, high cholesterol, high blood pressure
  • Reduces risk of diabetes
  • Makes your heart stronger = doesn't have to work so hard to pump blood
  • Helps you feel better



Chosing Your Workout


Woman on threadmillThere is no "best cardio workout" when it comes to cardio - do whatever gets your heart pumping! That's the best cardio workout for you. There is no reason why you can't just go outside and run or jog - even the beginner cardio workout is full of heart-pumping workout cardio exercising. Cycling, hiking, or even brisk walking is a great way to do cardio exercises. There's cardio kickboxing, cardio crp, cardio glide and more - all of these as beginner cardio workout, too, so don't feel intimidated by the wide variety of cardio workouts. Remember, it's not what cardio workout you do, but how you do it.


Choose some cardio exercises you see yourself doing for at least 30 minutes a day, at least 3 times a week. You don't have to do one exercise every day if you don't want to: feel free to experiment. Be flexible. Do jogging one day, brisk walking another, climbing on the third and so on.


No matter what you choose for your cardio exercising, remember to always warmup. This will help prevent to some level damages you might sustain from tense muscles, as well as loosen your muscles up.

 

 

 diet and exercise

 


Frequency/Intensity


  • To maintain current weight/level: 2-4 days a week (at least 20 minutes)
  • To lose weight: 4 or more days a week (at least 30 minutes)


Guidelines:

  • 20-60 minutes of continuous or short-bout exercise
  • 3-5 days a week
  • Between 77% and 90% of your maximum heart rate
  • Vary intensity, type and type of workout


Do what you are able to do frequently and consistently. If you can't exercise one day, do it the next. Try to break it up into patterns (for example, take the stairs rather than the elevator; walk to the grocery store), whatever. Do at least some sort of exercising to keep yourself healthy and your body happy. There's no super glue binding you to your goals: be honest to yourself.

 

 


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