The Many Benefits of Cardio Exercise and the Outcomes You Can Expect
What is referred to as cardio exercise?
Aerobic exercise, or “cardio,” is any physical activity that raises and maintains a high heart rate for an extended length of time. When you breathe more rapidly and deeply, you force your respiratory system to work harder.
Here are the examples for best cardio exercises at home:
Marching at the same place:
Since it can increase heart rate, marching in place can be used as either a warm-up or a stand-alone aerobic workout.
A person might enhance the difficulty by marching faster or by bringing their knees up higher.
Jogging in the same place:
Jogging in place is a great way to get your heart rate up quickly and easily. To warm up before starting, this is also a good option for newbies.
Perform by bouncing softly from foot to foot. Move the arms in a side-to-side motion simultaneously.
When transitioning from introductory activities using an air rope to jumping with a real rope at home, the challenge should be increased.
Someone can switch between hopping with both feet to jumping on one foot. These are a few examples of cardio exercises although there are a variety of exercises you can choose.
Benefits of cardio exercises can include:
It’s a good start for heart health:
You undoubtedly already know that “aerobic” (meaning “with air”) exercise, like running or cycling, is excellent for your heart and help overcome heart disease symptoms. As a result, your resting heart rate will go down and your heart muscle will get stronger. Therefore, as you gradually increase the duration of your cardio sessions, you will be able to increase the time and distance you can exercise for. However, the positive effects are felt throughout the body, not only the heart.
Lower your blood sugar levels:
If you have diabetes, doing cardio will help lower your blood sugar (glucose) levels and improve your insulin resistance. Lifting weights and other forms of resistance exercise are beneficial as well. In most cases, it’s best to use both together.
Improves your overall mood:
Your doctor or therapist may recommend an aerobic exercise programme like running to help relieve your depression and anxiety. One possible explanation is that it reduces cell death and increases the size of the hippocampus, which is responsible for emotional regulation.
Helps in a good night sleep:
You could have better sleep after doing some cardio. Scientists have found that it aids in maintaining a stable mood, easing into sleep, and establishing a regular wake-sleep pattern (circadian rhythm). People who perform good cardio exercises regularly tend to obtain more of the deep “slow wave” sleep that helps regenerate the brain and body, though the precise effects on the brain are not always evident.
Helps in maintaining a good memory:
More frequent movement has been linked to a decreased risk of developing dementia, including Alzheimer’s disease. This is due in part to the fact that maintaining a healthy physical fitness level reduces the risk factors for developing dementia, such as being overweight, developing diabetes, experiencing high blood pressure, or being depressed.
Improves the functioning of brain:
Neuroplasticity refers to the brain’s elasticity and adaptability in the face of new experiences and information. Cardiovascular exercise and resistance training can help preserve your neuroplasticity even as you age.
Helps ease arthritis pain:
Osteoarthritis can develop in your knees and other joints as you age. Aerobic activity, such as running or cycling, is one of the best ways to reduce pain and inflammation because of the movement involved. Walking, swimming, or rowing all strengthen the heart and make it simpler to maintain an active lifestyle. Joint pain can be alleviated by losing weight, which is easier to achieve with regular exercise and a nutritious diet.
Helps you breathe better:
Regular cardiovascular activity can assist in improving breathing, even for those who suffer from lung conditions. Regular walks, jogs, or tennis matches can have the same effect as going to the gym. If you already have respiratory issues, you should discuss your fitness plan with your doctor before beginning.
How to choose the right cardio exercise type:
Determining what kinds of physical activities you enjoy doing is the first step in selecting the optimal cardio routine for you. Take some time to consider what might work best for you in terms of your character and how you live your life. This is crucial since you won’t be as motivated to maintain your fitness routine if you don’t enjoy it.
Running, cycling, and walking are all excellent options if you like to exercise outside. The gym offers a wide variety of exercise equipment, including treadmills, elliptical trainers, rowing machines, climbers, and stationary bicycles, as well as a swimming pool and other cardio machines. Explore to find the best cardio exercise that suits you.
How long should cardio exercise last for?
Most experts agree that everyone should do at least 150 minutes of cardio every week. Cardio is wonderful since you can achieve results in as little as 30 minutes.
Short bouts of cardio still count toward the recommended 60 minutes per week. Therefore, calculate how much you need to accomplish each week and divide the workload in a method that works best for you.
Start small, with 10- to 15-minute sessions if you’re a beginner. When you start to feel comfortable throughout the workout, add five minutes to your routine. Gradually increase your training sessions from 30 to 60 minutes.
Also checkout our post on Master the Skills of Heart healthy foods and be successful.