Cardiovascular Exercise

Cardiovascular exercise is a type of training which helps increase your heart rate and improve your conditioning.

What are the common cardio exercises

Walking, including brisk walking, running and cycling are examples of common cardio exercises. However, aerobic exercise is not limited to ‘ground exercises.’ Swimming, as well as rowing, are also good cardio exercises.

Benefits of cardio exercises

Cardio exercises offer a lot of advantages, which is why it’s a common staple in a workout. One is fairly obvious based on the ‘cardio’ name-it improves heart function. The heart, as most people tend to forget, is also a muscle, and a big one, at that. Like any other muscle, the more you exercise it, the better it performs. Otherwise, your heart will weaken. It allows the heart to pump faster, improving your conditioning and stamina regularly.

Another benefit is it helps you lose weight by intensifying your metabolism. Constant movement can increase your body’s processes, which in turn helps you burn more calories. The more intense cardio is, the more calories are burned as your metabolic rate increases. You’ll be glad to know that after an intense session, your body continues to burn calories even when you’re already at rest.

It helps reduce the risk of certain diseases. Cardio is considered a weight-bearing exercise, as such it helps strengthen your bones. This reduces the risk of osteoporosis. Aerobic exercise decreases the dangers of obesity, type 2 diabetes, high blood pressure, certain types of cancer and strokes. It can also help manage coronary heart disease.

Other benefits

Believe it or not, cardio has some emotional benefits. A lot of people swear that cardio improves their mood. Others use cardio to shed the stresses of the day. On the other hand, people also use it as a relaxing exercise. People who walk or run, often experience this as cardio helps them cope with anxiety.

How to start cardio exercise

A cardio exercise is very simple. If you’re a beginner, start with the most basic walking. Warm-up and stretch for 10 minutes, and proceed to walk. A 30-minute walk five days a week can give you a lot of health benefits, but as a beginner, you can start gradually by limiting it to three days a week or just 20 minutes. Work your way up as you get accustomed to the activity. When you’re ready, do brisk walking. As you progress, you can do cycling, swimming or running.

However, do remember the most basic gear of cardio exercises-shoes. Choose shoes which are comfortable have good cushioning and support, and with an outsole with great traction. This will protect your foot and keep it stable. Also, pick a lightweight shoe with breathable materials. This will prevent sweaty feet and fatigue. Reebok shoes are good cardio shoes. Being cross-trainers, the shoes can be used in other sports or exercises, as well. Know more by dropping by a Reebok shop online.

Finally, whatever cardio exercise you choose to do, remember to practice it with the right form. This allows you to maximize its benefits. Also, breathe properly. Proper breathing should be done through the diaphragm. Practice diaphragm breathing by placing your hand below your rib cage. Breathe through your nose. Feel your stomach move as you breathe, your hand should barely move as you breathe.