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HEALTH & FITNESS ARTICLES

Benefits of Cardio Training

Being fit and healthy is the popular thing. In reality, it really never goes out of style. Your body is the most valuable asset that you can have in your lifetime. Thus, it is important that you take good care of your body, and give it the proper attention it needs.

When ensuring and maintaining good health, the best option is cardiovascular training, or "cardio."

What Is Cardio Training?

Cardio training involves any activity that requires the use of the large muscle groups of the body in a regular and uninterrupted manner. It elevates the heart rate between 60 to 85 percent of the maximum, or fastest, heart rate that you can get.

Some of the usual cardio training activities are walking, jogging, running, elliptical training, stairs or stair stepping, jump rope, cycling, training classes or videos such as Tae Bo, swimming and rowing. Cardio weight training is also considered an aerobic exercise, since you move immediately from one exercise to another with little or no rest.

What Are the Benefits of Training?

1. Increases Energy
You can expect more energy and higher endurance by performing regular cardio training.

2. Prevents Diseases
You can help to prevent heart disease with regular cardio training. It is also helpful in preventing a variety of other diseases and conditions, including but not limited to diabetes, obesity, high cholesterol and high blood pressure. Cardiovascular training strengthens the heart and the lungs, and low to moderate effort cardio exercises are recommended for people seeking to prevent disease. Examples of these are walking quickly, slow to medium paced jogging, or moderate speed cycling.

3. Control Your Weight
With cardio training, you are able to burn more calories. This will help if you need to lose weight. Even though some people are already at their ideal body mass, cardio training will make it easier to control your weight over time.

Cardio training helps to burn calories. However, this generally depends on your current weight and the kind of cardio training you are performing. It is best to consult with your physician or trainer before starting an exercise program, to determine the proper type of training for your particular situation.

4. Lose Body Fat
Some people do not have problem with their weight. However, it may be excess fat that is the problem. Cardio training will help, since it involves the movements of large muscle groups. Regular cardio training will help to burn fat, and make you leaner.

5. Get Rid of Boredom
Cardio training is fun. It pumps you up. You will definitely feel more energized and able to perform better in your daily life.

Recommendations to Better Enjoy the Benefits of Cardio Training

Cardio training is essential when you need to make health improvements. For starters, it is best to do 30 to 45 minutes, 3 to 5 days a week. If you are aiming for weight loss, cardio training must be done 5 days a week. The more frequently you work out, the more likely it is that you will lose weight. However, avoid exhausting yourself too much. Avoid exercising longer than 45 minutes at a time. But remember, cardio exercise should done on a regular basis to see results.

Start now. Walk or ride a bike around the neighborhood. Follow that aerobics video you purchased, instead of watching it collect dust in the corner. Set a goal and follow that goal. At the same time, modify your diet by substituting healthier foods one at a time.

As you increase your the fitness level, the intensity of your training must also increase.  Challenge yourself with harder movements, or periods of increased effort, called "Intervals."  If you are into jogging or running, increase speed every 5 minutes for at least a minute or two.  Challenging yourself in this way ensures that you won't get caught in a slump. 

Avoid doing cardio workouts before bedtime. You will have a difficult time sleeping, as the energy level of your body will stay high for a while after your workout.

If you are also weight training, do cardio after your weight workout, not before.  If you plan to do an abdominal workout, do that after your cardio, as it can tire out muscles you use during cardio training.

It is best to eat a snack 30 minutes before doing cardio exercises. Do not train on an empty stomach. This will lead to a slump in energy during your workout, and will decrease your ability to perform well during your training. At the same time, avoid indulging in large meals too soon before exercising. By eating a small meal or snack before and after your workout, you can help to sustain your energy.

It is also good to vary your exercises between indoor and outdoor workouts. This can help lessen boredom with your environment, which can lead to decreased effort during training. Exercising outdoors can stimulate your senses, and help you to clear your mind.  Simply enjoying your surroundings as you work your way to a healthier body is a great way to relieve stress. You might even make some friends.

But the most important tip is to be consistent.  Stick with your training once you have started. This is the only way that cardio training will benefit your body and your health in the long run.


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