Insightful Cardio Facts For Effective
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Yes, Cardio Facts
My bet is that you want effective, see results cardio, right?
So I need to talk a bit about them because it's real important you know some simple facts about cardio and doing cardio exercise.....
I don't want you jump straight into doing cardio without really knowing why you're doing it!
It's important because:
- It exercises your heart and lungs to keep them strong and fit. This is your so called cardio-respiratory fitness for you. Hey, you'll have lesser heart and lung problems when you've fit healthy heart and lungs
- It makes your heart strong so it doesn't need to work as hard pumping blood. Imagine your heart has got the respite - it makes your heart so much less stressful and makes it so much more happier! Your risk of getting a heart attack is amply reduced
- It enhances your lung capacity so you breathe more extensively, which helps to increase your oxygen intake
- It helps you to burn up your body fat so you lose weight
- It helps to lower your cholesterol level
- It kicks up your metabolism rate so makes it easier for you to lose weight
- It helps you to sleep better
- It helps in lowering your blood pressure
- It relieves you from your stress
I could rattle on and on, but you do get the point?
Cardio Fact 1 - Choose and Pick a Cardio Exercise you Like and Enjoy Doing
That's easy, isn't it?
Out of so many cardio workouts, I'm sure can find one you like and enjoy doing.
No, no....No excuse you can't find one.
I'll help you here.
Say you like sports, then choose to play a games of baseball or basket ball or tennis or hockey and so on.
If you're an outdoor person, then go for running, walking ,jogging, cycling, climbing rocks, hiking....
Well, if you prefer indoor activities, plenty for you to choose from - aerobic dance exercise, treadmill walking or running , cycling on stationary bikes, exercise on rowing machines, stair climbing, skipping, jumping rope, swimming.....
Enough for you to cherry-pick one that's to your interest and liking!
The point is, so long as you get to move your body and get to elevate your heart rate to your target heart rate zone , you've hit the right target!
Do something you can see yourself doing at least 3 times per week, consistently.
And the main reason for choosing 1 (or 2 exercises) you love and have interest to do?
The obvious one is of course you'll not feel dreadful doing the exercise and you won't drag your feet when it's exercise time. The love and interest will help to sustain you long in the program, to give you results - maintain weight, lose weight or for general health.
No point going for exercise you don't like and have no interest at all. You choose to do it because every one else is doing or because it's the "in" thing.......
If you go by this rationale, I promise you, you'll fall out of the exercise wagon faster than lightning!
Meaning to beat out boredom, you don't have to do the same thing all the time.
Try variations. Try to change and tweak your routine a bit. Feel free to fire up your imagination to make your cardio workout interesting and enjoyable.
So instead of plowing through boringly on a treadmill facing the empty four walls, try moving your treadmill near to a window or an opening where you can face some "enlivened" scenery, to spike up your tempo!
Or put on some lively music to accompany your workout.
How about jogging along with your iPod on?
Perhaps go for an outside walk, at the same time get acquainted with your neighborhood surrounding.
This is a relevant fact.
If you're a newbie in cardio workout, start with a few minutes, then gradually increase your time to each workout until you're up to 30 minutes.
You should do at least 30 minutes of cardio each session to reap the benefits I mention above in the opening para.
On the other hand, doing too much cardio isn't the best thing either. Don't pump yourself with hours of cardio because there's a point of diminishing returns and more doesn't necessarily mean it's better for you.
I recommend at least 3 times per week, for 30 minutes per session.
But then, if you're on specific goals when doing cardio, then you'd best stick to these frequency:
- To maintain your current fitness level, you need to cardio 2-4 days per week for at least 20 minutes per session
- To lose weight, you need to cardio 4 or more days per week for at least 30 minutes per session
Can't follow the specified frequency? Then do it for whatever number of days you can manage. Well, it's better than nothing.
But I would suggest you change a bit of your lifestyle or your schedule to make room for your exercise because it's worth it!
Intensity means how hard you need to workout in a cardio.
It's relevant because how hard you work directly results in the amount of body fat (or number of calories) your body burns.
Of course you want to max out burning of your body fat in one session, if possible.
Well, to do that, you need to step up your intensity.
Normally, how hard you workout depends on how long the duration of your cardio. Common sense tells you that you've to work at an intensity you can maintain for the duration of your workout.
If you're in for a 60-minute session, do low intensity cardio so you won't wear yourself out.
If you're in for a 30-minute session, do high intensity cardio since you're working out for a shorter duration.
The best test to know whether you're working too hard or not too hard is this:
If you can carry on talking, then you aren't working too hard as to exert too much on your heart.
If you can't carry on talking, then you're working too hard.
There's also the target heart rate calculation to guide you.
Be flexible! The target heart rate calculation is just a guide, nothing more. So if it says your maximum heart rate is 135 beats per minute but you're not even sweating, hey, work harder, work up to a sweat!
And you can also use a heart rate monitor to monitor your heart rate, to help you adjust intensity of your workout.
Do it in the morning or in the evening?
The fact is, there's no rule saying that there's a set time where you can reap the most benefits doing cardio. It ranges for you, for me and for everyone else.
If you feel louzy in the morning, then don't do it in the morning.
If you feel upbeat in the evening (because it's after your mundane work in the office), then do it in the evenning.
What if you feel like doing it during your lunch break, why not? Go ahead!
Listen to your body. It'll tell you when's the good time to cardio.
In short, the best time for you to cardio is when you feel it's the best time to do it. So stick to that time.
Are these enough cardio facts for you to cardio effecively and efficiently?
I hope so.
I'll let you digest the facts, then apply them to your workout.
Then come back and tell me your results!
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