Cardio Training - Avert Illness, Get Weight Control and More

cardio training benefits

Cardio training refers to exercise routines working the big muscle groups of your body in a continuous approach to elevate heart rate. Of the many differing types of workout routines and physical exercise we could perform, which all have their advantages, perhaps the healthiest for most people will be cardiovascular exercise.

The point should be to elevate the heart rate from 60% to 85% of the maximum heart rate capacity.  Aerobic refers to requiring oxygen, and as a result of these aerobic exercises the heart rate must elevate to distribute oxygen to these muscle groups.  Stated in a different way, one of aerobic exercises’ key jobs is to condition the heart muscle.

What are some of the normal methods to perform this?  Customary actions are running and jogging, swimming, rowing, fast walking and cycling.  The activity has to challenge your heart for a period of time, and therefore a leisurely leisurely walk wouldn’t be true aerobic training.

Whenever we refer to cardio training, we are in essence using the term interchangeably with aerobic exercise.  They are just two alternative ways of referring to the identical form of exercise.

man running

Here Are Some Benefits Of Cardio Training

1. Weight management

A lot more will go in the equation than simply calories consumed minus calories burned equals weight gain or loss.  Not just the quantity of what you consume, but the sort of calories you take in is a vital part of controlling your weight.  All calories will not be created alike.

That said, the equation will have quite a great deal to do with maintaining your weight, so cardio activity will definitely increase your benchmark for calories.  If you maintain other factors in control, you’ll almost surely lose weight.

2. Prevents disease

Because cardio training strengthens your heart and lungs, it has noticeable health values to preventing heart disease.  However recent studies have shown cardio to improve insulin resistance leading to weight gain and can slow the aging process.  Some other ways it can help our bodies will be pain reduction, lowering fatty liver, improve sleep, and the reduced hazard of colon cancer, along with others.

Possibly the best thing we could do when our bodies get older is to get heavily into cardio workouts, since it becomes one of the primary factors to remaining young.  But please, provided you are just starting out and are not in good condition, check with your doctor prior to beginning.

3.  Supplies your body an energy boost

You may never seem full of life following exhausting cardio training, although you will get a long-term increase.  One important reason is you will be programing your system to utilize oxygen more effectively.  Any aerobics, even less intense cardio training, will help your heart and lungs to become more economical at absorbing oxygen from the blood.

4. Relieves boredom

The boost in energy is going to provide you with a better outlook on life, and it is not only happy chatter.  It’s concerning endorphins being released by your brain during cardiovascular exercise and that lifts your mood.  You won’t ever know how important that is until you go through it.

These are only four motives to get into cardiovascular training, and if it’s intense workouts or lower intensity all are going to transform your life. Cardio work may be done on your own if you work more efficiently like that, or with the company of groups.  But whatever you do, put time in your schedule to do it.

cardio workout with rope

Interval Cardio Training - Cardio Benefit with Less Time

If you are trying to eliminate the typical criticism why aerobic workout programs don’t work, try one of the top workouts for fat burning: interval cardio training.  This is what happens with your typical workouts: You start training with great enthusiasm and you see some immediate weight loss results.

So you stay on a similar course, doing the same routines and look for similar results.  But you plateau, and to your surprise, and chagrin, nothing seems to be happening.  Next the enthusiasm wanes, the workouts get fewer and then stop.  Why do our bodies give us this little tease, and then slam the door on our enthusiasm?

The reason is because of our adaptability as humans.  We have done so well adjusting ourselves to our environment that if we don’t vary our exercise routines our bodies will merely adapt to those routines.  Even if these routines are extremely rigorous, we will merely call on more calories to sustain our bodies, and weight reduction is often stymied.

So we have to trick our bodies into not settling into an exercise routine that they can get comfortable with.  One way to do this is with interval aerobic training.

Basically, it is physical exercise that requires bursts of high-intensity exertion and then durations of lower intensity cardio.  The workout may be running, rowing or cycling, but it is aerobic and we should be able to increase or decrease it at will.

This type of training has been done with athletic training, as it simulates the bursts of energy with times of low-energy output.  This type of training has been done for athletes in basketball, soccer, football and hockey to name a few.

bike ride

For those of us whose athletic days are well behind, we could still use this training to provide a greater boost for our metabolism as opposed to normal long-duration aerobics.

But the other major benefit from interval cardiovascular training is the greater fat burning benefit from less time in the gym.  Advocates of this type of training say that 30-40 minutes working out three times a week will provide the necessary aerobics you need, plus won’t be nearly as boring as a result of the variety of the routines.

Obviously if you can get more results in a fraction of the training, you will have a fraction of the wear and tear of body joints and muscles, and also leave you more time to recuperate.  The more you pound the pavement, the more damage you will do to knees, ankles and other joints of the body.

Build Diversity into Your Interval Cardio Training

You are looking to diversify your training, and you do this by increasing intensity, vary your drills to target the same area different ways, and allow ample recovery time.  By doing this there is no way we let our bodies get into a rhythm or pattern we can adjust to.  Many experts in cardiovascular fitness say that these workouts are the foremost fat-burning routines.

Men’s Health magazine recommends a workout that I do named the pyramid structure.

  1. Following a five minute warm-up, do 30 seconds of high intensity work, then one minute of low intensity.
  2. Next build that to 45 seconds high intensity, one minute low, 60 seconds high, one minute low, 90 seconds high, one minute reduced, 60 seconds high, one minute low, 45 seconds high, one minute low, 30 seconds high, and one minute low intensity.
  3. End your session having a five minute cool-down.  You can complete the workout quickly with greater fat-burning cardio than you would with an hour of regular aerobic workout.

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