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)
This is the reason why picking one to buy is so hard. When you see what your choices are you will start trying to pick on out. One of the comment problems that people have when they go looking for a digital camera is that they don't always find what they are looking for.
Know More About Truck Underhood (2)
This is how air and oil is separated. First, the air and oil moves through baffles by which most of the oil will be eliminated. Then the air will go through a coalescing filter that will take away the remaining oil before it is completely carried outside of the tank.
Why Are Duck Hunting Blinds Essential? (3)
For duck hunters, the blind options are endless. Whether going to your local sporting goods store and purchasing a collapsible blind, or combining a little creativity with some sweat, there are options for every hunter out there.
The Technological Evolution In Digital Camera Photo Sharing (4)
Another reason that personnel are needed is for offering photography tips to customers. Some of the best tips will come from a photo lab associate since they have experience with many different forms of photography.
Exercise And Stress (5)
Think about all the times you have heard someone say "the doctor says it's stress related". Normally people will laugh it off, concluding that doctors say that when they don't know the real answers or diagnosis.
Exercise And Asthma (6)
If you have IEA, there are several activities that you can enjoy such as swimming, walking, biking, downhill skiing, and team based sports. There are many activities for you to choose from, to ensure you get the exercise you need as well.
Taking A Look At Fine Art And Nature Photography (7)
The black and white photos will appear to be more classic looking than the color pictures. However, with color photos, all the tiny details such as the color of the shirt a person was wearing or the color of their favorite pet will be captured for years.
Places For Business Travelers To Stay In Sacramento (8)
It is located centrally across the Sacramento Conventional Center and state capitol. There are many office buildings, shops and restaurants around the hotel and it is situated in the restored Public Market building.
Exercise And Play (9)
At times of play, you'll see children and young adults push themselves to their limit and beyond. As children, we are all more able to distinguish between a real limit versus what society itself calls our limits.
A Brief History Of The Dalmatian (10)
In addition to being a "firehouse dog," Dalmatians have also worked in war times; done sentinel duty; served as shepherd's dogs; and as draft dogs. They have been seen in many circus shows, especially enjoying popularity with the clowns as "assistants," their intelligence, aptitude, and showy appearance having fitted them particularly well for this activity.
Newer Articles Highlighter:
Connect With Your Website Visitors To Increase Profits (1)
You might have to write brief and catchy reviews about your products and services which you want to sell. The idea of bombarding the customer with ads and texts will not yield the desired results; it might actually frustrate them and might even tempt them to leave your site.
Golf Balls -- The Science Behind The Dimples (2)
As it was made of rubber, the Guttie golf ball could be cheaply produced and easily repaired by reheating and reshaping. Comparing the two types of golf balls, the Featherie golf ball was said to travel farther than the Guttie golf ball because the Guttie golf ball's smooth surface prevented it from covering more distance.
Beautiful Ribbons Brighten Up Your Gift Or Occasion (3)
Ribbons look out of place if it does not complement the occasion. Make every angle of the party a memorable one for everybody. The price of ribbon is usually affordable but sometimes vary according to the ribbon's material and style.
Soap Making For Beginners -- Melt And Pour (4)
There are many types of glycerin soaps that you can melt and pour into your own handmade soaps. They also have different properties and benefits for your skin. Here are some examples of glycerin soap: Hemp Glycerin Soap Olive Oil Soap Clear Glycerin Soap Goat Milk Glycerin Soap The good thing about the melt and pour soap making method is that all the equipments you need can be found in your own house.
Buying Your First Cello Is Not As Difficult As You Think (5)
Do not expect to produce a very pleasant sound when first starting out. You need years of expert training and plenty of practice in order to bring out the cello's rich and melodic sounds.
Dart Your Way To An Exciting Evening (6)
Many dart accessories are available nowadays. Instead of simply hanging the dartboard on walls, dart cabinets can be used to add style and elegance to your dart game. Many players also attach add-a-grams to get the required weights on the darts.
Puppets -- Adding Humor And Laughter To Your Life (7)
Other than obviously being bigger in size than the simple hand puppets, they have additional manipulatable parts such as the eyelids and hinged mouth and arms. Aside from providing amusement and fun, puppets nowadays have taken a political turn and are also used in thinly veiled political caricatures and satire.
Frame Your Cherished Memories In Beautiful Picture Frames (8)
No matter what shape or size, style or design, picture frames help you treasure your most precious memories of you and your loved ones. Happy viewing! For a more comprehensive look at Picture Frames, drop by Susan's sites www.cool-picture-frames.info and www.picture-frame-depot.info.
Stay Fit During Winter With Snowshoes (9)
Women's snowshoes and kids snowshoes are of varied shapes. For example, beaver tail snowshoes are shaped like a tennis racket and bear paw snowshoes are oval shaped. These shapes enable the snowshoer to lift up the shoes' weight easily.
Ping Pong Game -- Simple And Fun To Play (10)
Once the ball is in play either player can score points. The players must hit the ball back to the opponents' side of the table. If one player fails to return the ball to the opponent's side either by netting the ball or hitting it out, the point then goes to the opponent.