Cardio Training - The Best Way to Do It

Cardio training gets your heart and breathing rates up, increases oxygen and blood flow to your muscles and improves the function of your vital organs. It can also help you burn calories and tone your body. Many health experts agree that regular cardio exercise is a must for anyone who wants to maintain a healthy weight, keep their heart disease risk low and live longer.

But what is cardio? And what’s the best way to do it?

Sometimes called aerobic or endurance exercise, cardio is any vigorous activity that raises your heart and breathing rates to stimulate the aerobic metabolism of large muscles in the body. It can be done in short bursts or as long-term sustained exercise. During cardio exercises, the body’s cells get a lot of oxygen and energy from glucose. This fuels the muscle movement and helps you feel more energized while exercising.

The heart, lungs and blood vessels are adapted to transport this fuel to working muscles. Over time, this fuel can be converted to other sources of energy, including fat. Aerobic exercises can also help you lose weight and control your blood sugar, which reduces your risk of developing Type 2 diabetes and lowers high blood pressure.

Getting enough cardio can yield major health benefits, but it’s important to start out slowly. Most health experts recommend doing about 150 minutes of moderate intensity exercise a week. That can be broken up into sessions that are as short as 10 minutes.8

Health authorities recommend a variety of cardio exercise to reach your weekly exercise goals, including activities such as brisk walking, cycling, swimming, aerobic dancing, rowing and gardening. Choosing exercises that you enjoy can make it easier to stick with your routine.

If you’re new to cardio, it can be helpful to do a warm-up and cool-down session before your main workout. These exercises can help you get the blood flowing and loosen your muscles so that you’re less likely to hurt yourself during the more strenuous part of your workout.

Aim to work up to your target heart rate. You can calculate this by subtracting your age from 220 and multiplying that number by 0.6. Aim to be in your target zone for 20 to 60 minutes of each workout, with the remainder being spent on warm-up and cool-down.

Adding Cardio Peak Training to your regular workout routine can give you big results in a short amount of time. Research has shown that after eight weeks of doing three Cardio Peak Training workouts a week, participants saw significant improvements in their glucose tolerance, cholesterol levels and overall cardiovascular fitness. In addition, they were able to decrease their systolic blood pressure and improve their overall body composition.Konditionsträning