Exercise of all kinds is the keys to good health of the human body. As exercise helps to maintain the health of the body from chronic diseases, and also helps in losing weight, strengthening bones and muscles, besides self-enhancement and appreciation, regardless of age and sex and physical ability.
To make exercise a daily routine, and benefit from it as much as possible, it is preferable to plan well for a suitable exercise program, besides the graduation in these exercises from the easiest to the most difficult, until it becomes a healthy and enjoyable habit, and continues for life.
We recommend doing strength exercises and aerobic exercise, which includes cardio exercises. What are cardio exercises? This is what this article will discuss.
What are Cardio Exercises?
Cardio exercises are exercises that help the body get more oxygen while exercising.
As these exercises work to move the body in a way that leads to an acceleration of the heartbeat and breathing, besides helping the body to breathe more deeply. Therefore, these exercises may raise the levels of oxygen in the blood, which will benefit various parts of the body.
Cardio exercises are the same as aerobic exercises, and they take their name from the word (cardiovascular), which means heart and blood vessels, because of the direct effect of these exercises on the heart and blood vessels. Examples of cardio activities and exercises include swimming, cycling, and walking.
To Read: How to Speed Up Your Metabolism ?
Benefits of Cardio Exercise
When you realize how important cardio training is to you, do some of these exercises now, and some benefits of cardio exercise include: (Study)
1- Improve heart health
The heart muscle weakens over time, which may increase the chances of developing cardiovascular disease.
But when practicing cardio activities and exercises regularly, this may help to speed up the heartbeat for a short period.
Which may contribute to strengthening the heart muscle and thus protecting it from diseases.
Also, these exercises may help reduce bad cholesterol levels in the body.
2- Fighting diabetes
When you do regular cardio exercise, your muscles become better able to use glucose properly.
Which may help keep blood sugar levels under control at all times and prevent any fluctuation in them.
It helps balance blood sugar, which prevents diabetes.
3- Maintain a healthy weight
If you want to lose excess weight or maintain your current weight.
Burn a certain amount of calories every day by doing healthy exercises that suit you, such as cardio exercises.
Cardio exercise helps burn a relatively outrageous amount of calories to get sufficient energy to perform this type of exercise, which has a positive effect on weight.
4- Improving brain health
The brain loses part of its tissue gradually after reaching the age of thirty.
One study has shown that practicing cardio exercises regularly may help combat this phenomenon and slow down the mentioned process.
Which may improve brain health and cognition.
5- Increase the ability to recover
Certain types of cardio exercise reduce the time you need to recover.
When you spend time in the gym, walk on the wheel device or go out for a walk to help you get rid of the effects of the gym.
6- Sleep improvement
Almost half of the world’s population often suffers from sleep disturbances.
As a result, you will find more and more prescriptions to help these individuals enjoy a peaceful night’s sleep.
Studies have shown that individuals who are obese when taking sleep medications may increase the risk of death.
A study published by the National Sleep Foundation found that individuals who performed cardio exercises 3-4 times per week decreased sleep disturbances by 54%.
The significant thing about cardio is that you don’t have to train for an hour at a high intensity to reap the benefits. Even a few minutes of cardio exercise can have significant health benefits.
Taking a 5-minute walk outside can boost your mood and help lower your blood pressure, so a little of that goes a long way. You don’t feel you have a lot of time and energy to do cardio.
Doing a little every day is better than doing nothing at all. With all the benefits laid out for you. It is time for the next step that covers you exactly the importance of cardio.
Types of Cardio Exercises
Walk the right way in the streets, clubs, or on the treadmill for only 30 minutes on the first day.
Then increase the time and distance per week to burn fat and calories, this sport can reduce 300 calories from your weight.
There are many types of swimming, and it is a useful sport to lose weight and to strengthen the muscles of the heart and body, such as the muscle of the arms, and the muscles of the back.
This sport is useful in burning a high percentage of calories in the entire body, and this is because swimming practitioners try using all the muscles of the body.
Swimming for 30 minutes can help you burn up to 350 calories, while regularly swimming you burn 200 calories in 30 minutes.
Up the stairs:
Simple exercises and you can do daily climbing stairs or stairs, and diet doctors advise people who follow the diet and suffer from a problem of weight stability during dieting.
By doing this simple exercise, climbing stairs helps to stimulate blood circulation in the body, besides that it burns fat from the buttocks and thighs.
It is one of the oldest exercises, and it is one of the vigorous exercises in burning fat, revitalizing the body and providing it with energy and vitality.
As it burns 1200 calories during one hour, and is distinguished by that, it moves all the muscles of the body, the most important of which is the heart muscle.
From warming up, then accumulating the number and getting time to rest.
Running steadily in the place or running in spaces helps to get rid of the fat accumulated in the body, because running burns more calories than walking.
If you are those who do jogging in the place, the minimum period of 10 to 20 minutes, and if running in the streets, then exercise for 10 Minutes at the start, then increase the distance and duration each week.
How Do You Choose The Right Cardio Exercises For You?
Your first step in preparing a cardio exercise program is knowing what activities you want to do by thinking about what is available to you and what suits your personality and preference.
From the cardio exercises, such as running, cycling, or walking are all good options.
And it will do any activity as long as it involves movement that raises your heart rate and walking is always an excellent choice and is something most of us can do regularly.
If you prefer to go to the gym, you have many options for cardio sports such as stationary cycling, climbing stairs, jumping rope, and swimming.
If you prefer to do cardio at home.
You can buy a home treadmill or simple cardio exercises on the Internet and fitness apps, or even jump rope or run in the place, and others.
Try to do cardio exercises for three days a week and make it a habit for you.
You can choose the activity you prefer, such as walking, running, swimming, or others.
Duration Of Ideal Cardio Training
Bodies differ based on several factors, including genetic history, metabolic rate, height, weight and age.
You will find someone trying to lose fat, another trying to gain muscle, and others trying to improve their health; and you will also find different fitness levels!
For these reasons, there is no ideal recommendation for a duration of cardio exercises, but a suitable duration for you personally.
Cardio for amplification and muscle building:
High-intensity cardio burns many calories that can make it difficult for you to gain weight.
It is best to exercise low-intensity cardio to improve cardiovascular health without burning many calories, by not exceeding 30 minutes in activities such as cycling, walking, the device is elliptical.
Many trainers, when they want to increase their muscle gains, exclude cardio from their training programs.
While cardio can achieve additional massive gains! Yes, cardio increases the appetite to eat more calories, improves blood flow for better recovery.
These factors directly affect the development of your muscle mass.
2-3 times a week of low-intensity cardio will be an important addition to achieving your goals of amplification and improving your physical, psychological health.
It will also reduce the accumulation of fat associated with the period of amplification.
So there is no justification for you to ignore the cardio and deny yourself all these benefits.
Cardio for slimming and weight loss:
According to the US Department of Health and Human Services.
You should get at least 150 to 300 minutes of moderate-intensity cardio, or 75 to 150 minutes of high-intensity cardio per week, to achieve good fat loss results.
We can say it that 60-90 minutes of low-intensity cardio, or 30-60 minutes of moderate-intensity cardio, or 15-30 minutes of high-intensity cardio, 5 days a week is an excellent goal to burn many calories to lose fat.
However, cardio can be made more flexible according to your own lifestyle.
if your calories for slimming are already low, you will not need to adhere to these periods of cardio because your diet will cost to burn.
Or for example:
if you do resistance exercises with weights, you are already burning high calories for the duration of your week.
We will not exclude from this list people who continue to walk or who work in work that requires physical exertion.
- This is not a call to ignore cardio exercises, it is important to lose fat and maintain your health, but it is a call to be more flexible and make cardio fit your diet and other activities that you do.
Cardio for muscle cutting:
The duration of cardio-cutting exercises for slimming or losing fat varies according to the goal.
Often the goal of slimming is to lose fat alone, without paying much attention to muscles.
But cutting is directed towards preserving muscles while losing those fat accumulated around the muscles.
This prompts us to prefer exercise times over others. It does not push us to prefer extended periods or types of cardio over the other.
You can follow the same cardio instructions to lose fat and get excellent results.
But regarding timing of cardio performance, it is important for success in the drying period.
It is always advisable to postpone cardio until after or before resistance training exercises at least 6 hours if you have to.
The best practice is to make cardio and resistance on different days, and the worst of all is to do cardio before the lower body exercises.
Yes, do not try this because it will negatively affect your performance.
Tips When Doing Cardio Exercises
There are several tips to help make these exercises effective, and they are:
- Do warm-up exercises to avoid cramping.
- It is preferable to wear sports shoes to reduce the chances of an athlete’s injury.
- Eat a healthy diet that contains all nutrients, such as fruits, vegetables and whole grains.
- Stay away from soft drinks.
- Avoid coffee and tea drinks.
- Not to eat more, and to distribute meals over 5 meals, to reduce the amount of food that you eat at once.
- Do not watch football or television matches while you eat; because this will increase the intake of the foods you eat under normal conditions, and you chew food quickly, which reduces the rate of fat burning.
Additional Important Information About Cardio Exercises
Before starting cardio, you need to know this important information about these exercises first:
- Cardio exercises vary according to three variables: intensity, repetition, and duration.
- It is preferable to get a specific weekly portion of cardio exercises: 150-300 minutes of light cardio exercises, or 75-150 minutes of intense cardio exercises.
- If you are a beginner, start with simple cardio exercises, then accumulate the intensity and duration of the exercises.
- Choose the cardio exercises you like and try to diversify.
Whatever your goal, whatever your level, remember to make the duration of cardio exercises suit you personally, and stop your search for ideal plans.
The best equation to achieve your goals is the equation that you enjoy and stay in for as long as possible.
The conclusion here is that you love what you do, then you will achieve your goals sooner than you can imagine.
You will transform cardio from a worrying routine into a daily habit and an enjoyable lifestyle that makes.
You maintain your level permanently and improve the quality of your life.