Cardio-training brings together fitness activities that solicit the heart muscle to train it for effort and thus strengthen the cardiovascular and cardiorespiratory systems. Running, cycling, swimming, rowing or rowing, step or Zumba are cardio-training activities.
The benefits of cardio exercises include burning fat and strengthening the heart muscle and lung
When you realize how important cardio is to you, you may want to do some of these exercises now, and the benefits of cardio exercises include:
It helps you burn fat and calories to lose weight. Improves the health of your heart and strengthens it so that it does not have to work hard to pump blood. Increases lung capacity.
- Reduce the risk of heart attacks, high cholesterol, high blood pressure, diabetes, and some forms of cancer.
- Make you feel satisfied and temporarily relieved from depression and anxiety.
- Help you sleep better.
-Help reduce stress.
- Improves your sex life.
-Gives you more confidence in your look and feel.
Cardio exercises help increase your bone density.
One of the most important benefits of cardio exercises:
is that you don't need to work for an hour at high intensity to get the benefits, even a few minutes of cardio exercises can have health benefits, as 15 minutes of outdoor cardio exercises can boost your mood and help lower blood pressure.
If you don't feel like you have a lot of time and energy to do cardio, exercising a little of it every day is better than doing nothing at all.
How to choose the right cardio exercises for you?
Your first step in setting up a cardio exercise program is to find out what kind of activities you want to do by thinking about what is available to you and what suits your personality and preferences, from the types of cardio exercises such as running, cycling, or walking, all of which are good options.
Any activity will work 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 on a regular basis.
If you prefer to go to the gym, you have many options for cardio such as stationary bikes, climbing stairs, jumping rope, and others as well as swimming.
If you prefer to play cardio at home, you can buy a home treadmill, simple cardio exercises found on the Internet, fitness apps, or even jumping rope or running in place and more.
You should do cardio exercises three days a week and make it a habit and you can choose the activity you prefer such as walking, running, swimming or others.
Examples of cardio exercises and activities
Here are some popular exercises that can be practiced at home or in the gym and that fall within the cardio exercises and activities:
Jump rope.
Jogging or jogging.
Zumba or dancing in general.
Profanity.
Cycling.
Swimming.
Walk.
Climb stairs.
Additional important information about cardio exercises and activities
Before you start playing cardio exercises, you should know the following important information about these exercises first:
Cardio exercises and activities vary depending on three variables:
Severity.
The degree of frequency.
Duration.
It is preferable to have a certain weekly serving of cardio exercises as follows: 150-300 minutes of light exercise, or 75 150 minutes of intense exercise.
Start with simple exercises for beginners, then gradually increase the intensity and duration of the exercises.
Choose the desired exercises and try to diversify them.