There is a common misconception which assumes that cardio exercises includes only walking and raining, but it is actually way more than just that. In its basic form, cardio is any physical activity that raises your heart rate. Our bodies were made to move; and we all know that to keep our muscles in shape we need to get them pumping. A stronger cardiovascular system means more capillaries delivering more oxygen to the cells in your muscles. This enables your cells to burn more fat during both exercise and inactivity. Cardio uses large muscle movement over a sustained period of time keeping your heart rate to at least 50% of its maximum level. Be it bike riding, swimming, aerobics or free hand exercises to work up a sweat, you can pick your favourite sport for your daily dose of cardio training! Also note that if you can’t finish a sentence while doing your workout, then you are probably exerting yourself.
Keep Track
Start keeping track of your cardio session as it will help you push your limits as well as track your progress.
Cool down session
After weight training you need to cool your body down and bring your heart rate to normal
Make it interesting
Try to mix bodyweight exercises between your cardio session which will make it fun as well as increase your strength. For instance, you can walk for 2 minutes then run for 3 minutes, then do a set of 20 pushups, 20 sit-ups, 20 squats and 50 reps of rope skipping. 3 sets of this and you are good to go!
Benefits of Cardio
Doing proper cardio will help you lose weight, strengthen your heart and lungs, increased bone density, reduces stress, improve your sleep, reduce the risk of heart disease and increase energy levels for a more active lifestyle. It will not help you get 6 pack abs or tone problem areas but it will help you burn calories. How to make the best out of cardio
Be Consistent
Just like any other routine or exercise, you need to be consistent. Doing 15/20 min cardio everyday will bring more results than doing 60-90 minutes cardio once a week.
Avoid steady cardio
Often we see people walking or jogging at the same pace for 45 minutes on a treadmill. If you are one of them, please stop right there. Instead of steady cardio, try doing HIIT (high-intensity interval training) to increase metabolism and accelerate your weight loss efforts in a shorter period of time. 20 minutes of HIIT is better than 45 minutes of steady cardio.
Benefits of Cardio
Doing proper cardio will help you lose weight, strengthen your heart and lungs, increased bone density, reduces stress, improve your sleep, reduce the risk of heart disease and increase energy levels for a more active lifestyle. It will not help you get 6 pack abs or tone problem areas but it will help you burn calories. How to make the best out of cardio
Plan your routine
Plan your cardio the way you would plan your weight training routine. Before going to the gym make a list of cardio exercises and set the timing for it. If you find cardio boring, it’s best to do it before you start weight training which will work as a warm-up as well.