Why cardio workouts are good

For example, doing weekly cardio is associated with better heart health, better sleep , a stronger immune system , and improved mood. These gym-free, weight-free, machine-free exercises are simple and accessible for beginners and experts alike. If this feels tough, modify by using your abs to bring your knee toward your chest at a rhythmic pace that feels more accessible. The basic lunge is a great exercise for building muscles in your legs and getting your heart rate up.

Plus, sprint training might help improve your overall fitness in a shorter period of time. Keep your abs tight, your shoulders away from your ears, and your muscles activated. If a minute run sounds daunting, keep in mind that you can jog as slow as you need. A general rule of thumb is that softer surfaces like grass and sand are easier on your joints but harder on your muscles, while asphalt and concrete are a little harder on your joints but easier on your muscles. These exercises require a little out-of-home work, as well as equipment.

Running outside on a public set of stairs will provide a little more room and might make you more comfortable, but you can also race up and down the stairs in your house or apartment building. For more high intensity stair workouts, check out our guide.

Check out our special jump rope workout. If you have some experience, try the crawl or front stroke. Indoor cycling bikes provide low impact, high intensity workouts without the fear of a car swerving into your path! If you have access to a Peloton bike, you can choose from a list of guided workouts of different intensity levels. For a DIY cycling workout, start with 20 minutes at a moderate intensity level this is the amount of resistance programmed into the pedals.

This will likely be enough to break a sweat, but if you want more, play around with more resistance or a longer duration. This is because cardio can burn hundreds of calories in a session. Cardiovascular relates to the heart and blood cells, so when you perform a cardio exercise such as running or biking, you strengthen your heart.

This is due to the fact that cardio exercise makes your heart rate accelerate and properly pump blood. As a result, this strengthens your heart, which is arguably one of the most important organs of your body. Cardio exercise also helps reduce the risk of several deadly diseases.

Roughly 1. Cardio exercise is one way you can reduce the risk of heart attacks and disease along with their underlying causes such as high blood pressure and cholesterol.

Many people also suffer from diseases such as diabetes and cancer, and fitting in time for physical activity like cardio can also help you prevent these diseases. Many people tend to shy away from cardio because it can be tough to breathe as you perform the exercise.

However, that heavy breathing you are experiencing is actually improving your lungs. Cardio will increase your lung capacity as you push your breathing ability to the limit during a tedious workout. It is quite common for people to consume energy drinks and coffee throughout the day to stay alert.

But these methods can be harmful to your health if you overdo them. Check out seven heart-healthy reasons why regular cardiovascular work belongs in your exercise plan:. Before you begin any new exercise plan, talk with your doctor about the best way to incorporate cardiovascular activity into your lifestyle.

Not only can your doctor help establish a plan that safely and gradually increases your capacity for cardiovascular exercise, but he or she can also establish baselines for your blood pressure, resting heart rate and cholesterol that will allow you to track your success. You can also call to schedule a heart scan or make an appointment online.

The impacts of physical exercise on stress coping and well-being in university students in the context of leisure. Exercise therapy improves both mental and physical health in patients with major depression. Disabil Rehabil. An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: a meta-analysis. Psych Res.

Agarwal S. Cardiovascular benefits of exercise. Int J Gen Med. Non-adherence to diet and exercise recommendations amongst patients with type 2 diabetes mellitus attending Extension II Clinic in Botswana. The Physical Activity Guidelines for Americans. Department of Health and Human Services. Physical Activity Guidelines for Americans: 2nd edition. Published National Library of Medicine. Can you boost metabolism?

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