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Cardio exercise: How to restart your workout routine

Now, we will help the body move faster with cardiovascular exercise.

To many people, the idea of ​​cardio, also known as “cardio” or aerobic activity, is reminiscent of people drenched in a sweat in a group gym class or running on a treadmill. While those prospects are precise examples, cardio actually includes more exercise options, which we’ll cover below.

First, let’s understand the basics of what cardio is and why it’s important as part of a well-rounded exercise routine.

Cardio is generally considered to be any exercise that does all of the following:

• use large muscle groups, like your legs, in synthetic (multi-joint) movements

• increased need for respiratory system, increased breathing rate

• Increase and maintain a high heart rate throughout exercise

Why is heart important?

As with the common images mentioned above, there is an automatic tendency to assume that cardio is a “weight loss”

; exercise. Although cardiovascular is definitely a calorie-burning method, unlike strength training, it doesn’t have the same long-term metabolic effects.

Cardio only burns calories during exercise and shortly thereafter, in contrast to the muscle-building ability of strength training that increases the body’s overall energy needs over the long term. That’s why it’s important to include both cardio and strength training in your exercise program – especially if your weight loss goal is the goal.

Now that we’ve broken the misconception that cardio is only for weight loss, let’s take a look at some of its other amazing benefits for your overall health.

Cardio has the ability to improve lung capacity, increase oxygen, reduce blood pressure and reduce heart rate at rest, helping the lungs and heart work more efficiently. Then, regular aerobic exercise not only increases your overall endurance to make you feel more energized and less tired throughout the day, but also reduces your risk of many related diseases. respiratory, cardiovascular and cardiovascular.

Additionally, studies have shown a correlation between better sleep quality and regular cardiovascular exercise. And, as we mentioned in Part I, exercise – including cardio – elevates your mood through the release of feel-good hormones and endorphins.
READ MORE: How to Restart Your Workout: Get Grounded

Add cardio to your exercise

To realize all the benefits of regular cardio, you’ll need 30 minutes or more of aerobic exercise at least three times per week. Again, this should be combined with weight training. I recommend alternating to avoid burning yourself.

If you are a beginner, start slowly. Initially, you can only do 5 or 10 minutes at a time. Gradually add five minutes to each session. When I first started using the rowing machine, it took me at least a month with shorter sessions to build up to 30 minutes.

Since the heart causes you to sweat, it’s important to stay hydrated. You may want to consider a supplement to help replace the electrolytes and salt you lose from sweating. I’m not a proponent of sugary sports drinks with artificial colors and flavors; Instead, consider one of the many electrolyte-rich water brands available as a healthier alternative.

Important Note: As with any new exercise program, consult your doctor before starting. Cardio will speed your breathing and heart rate to a difficult but controllable level. Stop whenever it is necessary to get drinks, towels and breathe again. If you experience any pain symptoms or warnings, stop immediately and seek medical attention.

Choose the right heart for you

With so many options, there’s no reason to force yourself to do cardio you don’t like. Choose an exercise regimen or method that you like fits your lifestyle.

Brisk walking: Remember the walking routine you started after reading Part I of this series? By speeding up a little to ensure sweating and increasing your walking time to 30 minutes, you can easily consider it as a cardio exercise. In fact, if fat loss is the goal, brisk walking is one of the most effective and accessible fat-burning exercises.

Running: Everyone knows that running burns calories, but there’s also a common perception that running causes muscle loss. That is only partially true; It depends on how long, how far and how often you run. Running several times a week at a moderate pace and distance can actually increase muscle mass and bone density. The average human runners totaling between 12 and 19 miles per week over the course of several runs experiences increased muscle mass and bone density, according to the American Sports Academy. Unfortunately, people who run above that threshold may experience bone and muscle deficits as well as increased blood cortisol (stress hormone).

So if you love to run, stay within the above specifications to reap the health benefits!

READ MORE: Mastering the movements of your body weight: How to restart your training routine

Swimming: Swimming is one of the best non-impact cardio exercises available without a machine. When I say “whole body”, I mean every muscle fiber from your core to your limbs. And “no impact,” I mean, don’t put direct stress on your joints or bones. Even better, it burns the same amount of calories as running with no loss in profits! This is why it is considered a favorite exercise by many recovering professional athletes as part of their return protocol.

If you have access to the pool and like to swim, dive, run a couple of laps and stepping for half an hour or more.

Based on equipment: There is a wide selection of equipment for cardio exercise. The first things that come to mind are the treadmill, the ellipse treadmill, and the stair climbing machine. I am personally a part of the rowers because of its overall body weight, which incorporates the drag movement.

As we mentioned in Part II, it is important to incorporate the basic movements into our exercise. Because there aren’t as many pulls in weight training as push movements, I like having a cardio option that includes pull, which strengthens my back and widens my chest.

Just like other forms of cardio, when you work out with any of these machines the goal is 30 minutes of moderate exercise a few times per week that makes you sweat while breathing and heart rate. faster.

Group exercise classes based on aerobic: Social distancing can make live group gym classes more difficult, but there are loads of options online. Kickboxing, belly dance, jazzercise – anything that helps your heart beat and bright skin for half an hour will fulfill your cardiovascular goals.

How about cycling? Because cycling – both indoors and outdoors – is such a popular form of exercise, I’ll pay special attention to it with its own article next week. Whether you’re a bike enthusiast or want to ride a bike, you’ll want to check out one of those things.

READ MORE: Strength training with zero weights: How to restart your training routine

Don’t forget to warm up and cool down

No matter what form of cardio you choose, always take a few minutes to warm up – never jump into cold cardio! For an idea of ​​how to effectively warm up by moving your body across all the moving planes in just one minute, check out my one-minute movement flows.

Likewise, after cardio, take a few minutes to stretch the areas that feel tense while focusing on deep, long breathing to reduce your breathing rate and heart rate. As you relax, take a moment to recall how you first felt when you started getting back into the routine.

Haven’t you felt stronger and more energetic lately? Your reboot is in good progress.

Dana Santas, called “Mobile builder, “is a certified strength and conditioning specialist and professional sports trainer, and author of the book” Practical solutions for back pain relief. “

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