There are tons of amazing Cardio Workout Benefits to everyday cardio workout activity and exercise. Once you get started, it will be much easier with time. You will love the results at the end!
Physical & Mental Cardio Workout Benefits
There’s plenty of mental and physical health benefits for both sexes. Participating in physical exercises makes you live longer and stay happy. Let me provide you with some amazing Cardio Workout Benefits that you don’t want to pass by!
1) Weight Loss.
It’s no surprise that cardio workout benefits would include helping you lose weight. As long as you follow a balanced diet, losing weight can be fast.
If you do intense workouts, it will help you lose weight even faster. But, make sure you do some resistance training and stretching to help you get lean muscles.
The main secret is to make it your goal and you gotta stay persistent, no matter how lazy you feel on a specific day. If you’ll stick to the plan, you will see amazing results in no time!
2) Lower blood pressure and reduced risk of heart diseases.
Since your heart is a muscle, you have to make it work as well as the other ones. Cardio workout increases blood flow in your body making your heart pump faster. It reduces any chances of cardiovascular diseases and strengthens your lung capacity.
The heart is one of the main organs in your body that you have to pay special attention to. When you do, your health improves. The American Heart Association says that a cardio workout can reduce bad cholesterol. And raise the good kind instead. The more exercise you do, the better your heart and overall health would be.
3) Expanded bone density.
There are plenty of cardio workouts, both low-impact and high-impact. They can help your bones become stronger and denser.
Here are some examples of low-impact exercises. Aerobics, steady walking on a treadmill, stair-step and elliptical machines.
The high-impact exercises are jump rope, hiking, deadlifts, and cycling. Running on a treadmill and dancing, especially rumba, salsa, and other fast-paced dances.
4) Reduces few mental health problems, especially depression.
When we exercise, the chemicals called ”endorphins” are released into our system. They are pretty much like painkillers and make us happier.
After a stressful day at work, it is a great idea to exercise at home or go to a gym. You get to let all your anger and frustration out which built up during the day.
Do you know what happens afterward? You feel better than ever. A cardio workout has also proven to increase self-esteem and get the depression out of the way.
5) Improved energy.
Most people think that the more you exercise the more tired you become. This is a common misconception. In reality, the more you exercise, the more energy you will gain.
The more cardio workout you do, the better your overall health will be, and that is the most amazing thing.
Basic Cardio Workout for Beginners
You can use any cardio machine or activity for this workout. Cardio machines include treadmills, ellipticals, stationary cycles, rowing machines, ski machines, and stair steppers. Cardio activities include brisk walking, running, cycling, and swimming.
Complete each segment of the workout. Set speed, incline, resistance, or ramps to match the suggested perceived exertion levels. This is very subjective and it may take you a few workouts to match how you’re feeling with how hard you’re working.
Your baseline level should feel harder than your warm up, taking you just out of your comfort zone. Keep in mind that your settings may change as you get deeper into the workout and start to get tired.
The idea is to find your baseline wherever it may be. Even if you have to reduce your speed, incline, and resistance. Change the workout as needed to fit your fitness level. Slow down or stop the workout if you feel any pain, dizziness, or shortness of breath.
1- Warm up at an easy-moderate pace (5 minutes).
You should feel comfortable and be able to talk easily. Allow your heart rate to rise gradually. Do this by slowly increasing your pace, resistance, or incline throughout the warmup. This is a perceived exertion of 4.
2- Baseline (5 minutes).
Increase speed, incline or resistance (or use a combination) to find your baseline. In this phase, you should be just a little out of your comfort zone. You should feel that you’re working, but able to talk. Perceived exertion of 5.
3- Increase your incline, resistance or ramps (2 minutes)
Start with one to two increments at a time. Go from there until you feel you’re working a little harder than at baseline. This is a perceived exertion of 6.
4- Reduce your incline, resistance, ramps or speed (3 minutes)
Get back to your baseline level.
5- Increase your incline, resistance or ramps (1 minute)
Feel you’re working a little harder than baseline.
6- Return to baseline (3 minutes).
Reduce incline, resistance, ramps and/or speed to baseline.
7- Increase your incline, resistance or ramps (1 minute)
Feel you’re working a little harder than baseline.
8- Return to baseline (3 minutes).
Reduce incline, resistance, ramps and/or speed.
9- Cooldown (2 minutes)
Reduce incline, resistance, ramps, or speed. Until you’re working at a comfortable level to end your workout.
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