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)
Or you might be trying to shoot some as the view as a professional? By knowing what your camera can do is what you need to discover first. So if you were to buy a home camera you will probably not get the picture you are looking for as if you wanted good shots.
Know More About Truck Underhood (2)
Underhood is a system comprising of the following: air/oil separator tank, drive system, rotary screw compressor, oil cooler and throttle control. Air/oil separator tank separates the oil of the compressor from the compressed air.
Why Are Duck Hunting Blinds Essential? (3)
Permanent blinds also tend to be the most comfortable, with seats, wood floors, and corner posts to support the blind. Chicken wire covered with the natural vegetation of the area can be used to conceal the hunter.
The Technological Evolution In Digital Camera Photo Sharing (4)
Some of the best tips will come from a photo lab associate since they have experience with many different forms of photography. One reason that it has become so popular is the internet.
Exercise And Stress (5)
If you enjoy sitting around watching television, you should consider buying a jogging board. These padded boards will make running, jumping, or walking in place less stressful on your knees and joints.
Exercise And Asthma (6)
8. Be proactive and know your triggers and how you should avoid them. Now that you know what you know about asthma, you may be wondering where exercise fits in.
Taking A Look At Fine Art And Nature Photography (7)
Fine art photography allows for different mediums and situations to be transformed. By working with different lights and exposure compensation, a simple picture can become a famous work of art.
Places For Business Travelers To Stay In Sacramento (8)
Some of the hotels where you can stay during your business trips include: Hyatt Regency Sacramento: This hotel is located in the central business district across from the Sacramento conventional center and state capitol.
Exercise And Play (9)
As you can tell, the benefits that are gained from exercise and play time as children, will benefit us for the rest of our lives. As adults, we all too often forget how important both exercise and play are.
A Brief History Of The Dalmatian (10)
Dalmatians are still considered as the mascot and are often found in firehouses, not only in Great Britain but in the United States and other countries as well. 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.
Newer Articles Highlighter:
Connect With Your Website Visitors To Increase Profits (1)
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)
Dimples were first added onto golf ball surfaces back during the gutta percha phase. Coburn Haskell introduced the one-piece rubber cored golf ball encased in a gutta percha sphere.
Beautiful Ribbons Brighten Up Your Gift Or Occasion (3)
Ribbons can also be used to tie the hair, around the body, or even on animals, presents etc. Ribbons are manufactured in wide varieties for different usage, varying in color, size, texture and material.
Soap Making For Beginners -- Melt And Pour (4)
To start making soaps, you have to get to know the basic ingredients in handmade soaps. Handmade soaps are generally made from glycerin. You can buy glycerin soap at your local hobby store.
Buying Your First Cello Is Not As Difficult As You Think (5)
Hopefully these tips will help somewhat in making your cello-buying experience as stress-free and uncomplicated as possible for you. For a more in-depth look at the cello, drop by Susan's cello site at www.cello-accessories.info.
Dart Your Way To An Exciting Evening (6)
The basic requirements are a dartboard and darts. With the advancement of technology dartboards have also evolved through the times. The most common dartboard is the bristle board - either cork or sisal.
Puppets -- Adding Humor And Laughter To Your Life (7)
Whatever the size or the design, puppets and puppet shows today still provide wonderful entertainment to many people of all ages. For a more comprehensive look at Puppets visit Susan's sites www.puppet-house.info and www.puppet-theater.info.
Frame Your Cherished Memories In Beautiful Picture Frames (8)
Select the frame that will suit your style and your budget. No matter what shape or size, style or design, picture frames help you treasure your most precious memories of you and your loved ones.
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)
After the serve the ball remains in play as long as it clears the net and bounces once on the opponent's side of the table with each stroke. The point ends either when a player hits the ball into the net, or when the ball goes out without bouncing at all on the opponent's side of the table, at which time the opponent earns a point.