Great Benefits Of Cardiovascular Exercise
Topics: fitness, fitness equipment, cardio workout, cardio exercise, fitness program, elliptical trainer
There are some key factors to consider when exercising, to achieve maximum results. These factors include; the duration of each exercise, the intensity, the frequency you work out, and whether or not you use interval training. This article will examine each one of these aspects to help you achieve the maximum benefit from your cardio workouts.
Cardio is important for both weight loss and good cardiovascular health. Some body builders forget the importance of cardio, because they do not want to lose muscle mass as a result. It is important that part of your exercise regime focuses on aerobics. Contrary to what some people believe, cardio will not reduce your muscle mass. It will help you build up endurance and gain more definition in your physique. Below is a list of reasons why you should keep up to date with your cardio workouts.
* Lowers blood pressure and resting heart rate
* Burns calories
* Helps prevent disease, such as heart attacks and obesity
* Increases endurance
* Good mental health
* Sheds off that layer of unwanted fat
* Increases blood flow to your muscles, which results in more nutrients being delivered to them
Intensity
Intensity means how hard you are working during your activities. Intensity is a key component for optimal health and fat loss. Beginners should target a heart rate of lower that 55% of their maximum heart rate, while intermediate and advanced people should aim for about 65-90%. Your maximum heart rate level is approximately 220 minus your age, but of course this may vary depending on your fitness level. Gym equipment and fitness equipment usually have hand sensors that will tell you what your heart rate is at, so that you can maintain a good level of intensity throughout your workout. If you find these sensors annoying to hold or you are outside, an easy way to see how hard you are working is to see how well you can talk. If you can sing during your work out, you are most definitely slacking. If you can barely talk, you are probably working too hard. The idea is to be barely be able to talk.
Duration
Duration is how long you do a continuous aerobic activity in one session. Ideally, you should be training between 20 and 60 minutes per session. If you are a beginner, you may start by doing shorter workouts, of about 10 minutes at a time. Once you become stronger and more comfortable, you should start to increase your exercise time. You should NEVER, EVER strain yourself, especially if you are a fresh to exercise. If you feel weak, sick or dizzy, slow down or stop, and of course, consult a physician if you have any health problems before you begin. Note that although cardio will not promote muscle loss, if your goal is to add mass you should only be doing about 20-30 minutes a time or else you will burn too many calories.
Frequency
You should generally perform cardio workouts 3 to 5 times per week; unless you have a lot of fat to lose then you can go for 5 to 7 times per week. You should never space your cardio sessions out for more than 48 hours because your body start to loose the positive effects of the previous workout.
Interval Training
Interval training is a cardio workout that will take less time than a regular cardio workout and burn more calories. This type of workout is very effective and you will only need to do it for 15 to 20 minutes at a time. An example of interval training is to run for 3 minutes and walk briskly for 2 minutes. You continue this cycle until your workout is complete (do not forget to warm up!). This type of workout is great for preventing the boredom that can come with steady state cardio and boosts fat loss. Interval training is also good for improving your cardiovascular abilities and preventing the muscle loss that can come with regular cardio. Remember that you should always be changing the duration of your running and walking time to keep your body guessing. This type of cardio can be done on virtually any cardio machine, and also outdoors.
For more useful tips on fitness and fitness equipment, visit Susan’s sites at www.elliptical-trainer-depot.info. Susan’s informative articles on a wide range of topics are available at www.shopping-and-society-hub.info.
Previous Articles Highlighter:
Why Most Serious Photographers Are Ditching Film Cameras For The Digital Camera (1)
Even better you should save your money for the camera you really want. Next you need to decide on what you will be using the camera for. Will you be using the camera for shooting family portraits?
Know More About Truck Underhood (2)
The air system works primarily because of the main component of the underhood, which is the rotary screw air compressor that has an inlet control valve. The air compressor has 2 rotors.
Why Are Duck Hunting Blinds Essential? (3)
Because it is built to be mobile, it is often easy to set up and take down. They usually store compactly, and can be set up both on land, or over a boat.
The Technological Evolution In Digital Camera Photo Sharing (4)
The options are endless when it comes to digital photos. Digital camera photo sharing is a wonderful technological revolution to be in the midst of. By being able to print pictures at home, consumers are having to make less trips to their local Wal-Mart photo lab.
Exercise And Stress (5)
If you have a lot of stress in your life, you may want to consider a gym. Working out then sitting in the sauna is also a good way to relieve tension.
Exercise And Asthma (6)
For something known as IEA (Exercise Induced Asthma), the symptoms are somewhat different, in the fact that they appear after 6 - 10 minutes of exercise and will often be worse in cold or dry air.
Taking A Look At Fine Art And Nature Photography (7)
A beautiful moment in time that will last for generations to come. Browse to Mike Selvon portal at photography.mininicherecommends.com to find out more about fine art and nature photography.
Places For Business Travelers To Stay In Sacramento (8)
Sacramento Limousine Service is easy with Luxury Limousines. We have custom internaries available to dazzle your clients or loved ones. Discover Sacramento's secret hot spots and the best Napa Limo.
Exercise And Play (9)
As children, we are all more able to distinguish between a real limit versus what society itself calls our limits. For children and young adults, the pressures of the world don't affect them near as much as it does adults.
A Brief History Of The Dalmatian (10)
It is a place in the Western Yugoslavian area which at one time was part of Austria, located on the Adriatic. However, these dogs were well-known throughout many parts of the world long before that time.
Newer Articles Highlighter:
Connect With Your Website Visitors To Increase Profits (1)
This is because of the reason that if you have strong and convincing content it helps to make your company reliable and truthful. And hence, a visitor who comes to your site will be compelled to come again because of the good valuable content and thus it will help you to drive in more traffic.
Golf Balls -- The Science Behind The Dimples (2)
With this discovery, the developers of golf balls came up with the "dimpled" golf balls that are so predominant in modern golf nowadays. The dimples on the golf balls help reduce the aerodynamic drag.
Beautiful Ribbons Brighten Up Your Gift Or Occasion (3)
There is a wide range of ribbons for you to pick from -- here are the most common types of ribbons sold in the market nowadays: Mono-edge ribbon This shimmering ribbon is the most in-demand.
Soap Making For Beginners -- Melt And Pour (4)
It also makes great gifts for family and friends. For a more in-depth look at Soap Making visit Susan's site at www.sudsy-soap-making.info. Susan also enjoys writing on a wide range of topics at www.shopping-and-society-hub.info.
Buying Your First Cello Is Not As Difficult As You Think (5)
Although the cello and violin differ quite a bit from each other, they also resemble each other in quite a few ways. The cello originated in Italy, and this string instrument is a member of the violin family.
Dart Your Way To An Exciting Evening (6)
With the advancement of technology dartboards have also evolved through the times. The most common dartboard is the bristle board - either cork or sisal. Cork dartboards deteriorate quickly with continued used, as the darts leave holes in the boards and the cork crumbles.
Puppets -- Adding Humor And Laughter To Your Life (7)
Puppet performing it is not as easy as you think. It requires thorough and consistent practice before you can become an expert. A puppeteer needs to study different techniques such as the basic positioning, diction, arm rods and body movements.
Frame Your Cherished Memories In Beautiful Picture Frames (8)
At least you are free to create the frame with your desired style. As consumers become more sophisticated, many are shunning the typical picture frames made of plastic or wood and instead are purchasing more innovative picture frames such as digital picture frames.
Stay Fit During Winter With Snowshoes (9)
Cleats are the teeth present at the bottom of the shoes that provide traction and allow for more confident stepping. Kids snowshoes are not limited just to kids; they can be used by anyone weighing less than 80 pounds and of shorter height.
Ping Pong Game -- Simple And Fun To Play (10)
Topics: ping pong, ping pong game, ping pong rules, ping pong table, table tennis, table tennis game Ping pong, otherwise known as table tennis, is a popular indoor sport enjoyed by many around the world in facilities ranging from recreation clubs to school common rooms etc.