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​Benefits of cardio workouts

Picture
​Cardio workouts mean exercising to work your whole cardiovascular system. This means that you exercise hard enough to get your heart beating faster to pump oxygenated blood from the lungs around your body to deliver oxygen to the muscle. You need to be able to work hard enough to break into a sweat, increase your heart rate but still be able to hold a conversation. By exercising regularly your cardiovascular system will adapt and your heart and lungs will become stronger, you will be able to exercise for longer durations with great long term health benefits.

These are some of the benefits you should expect to see from cardio workouts if you train regularly following the American College of Sports Medicines recommendations:

Benefits of Cardio Workouts

• Become aerobically fitter - able to work at higher intensity, or train for longer
• Get stronger, your muscles will become stronger and it will take them longer to fatigue
• You will feel more energised
• Greater stamina
• Reduced resting heart rate
• You will be able to cope better with everyday stress
• It will help lift mood
• Improve sleep
• Improve general health and well being
• Protective benefits against cardiovascular disease and certain cancers
• Helps reduce blood pressure and improved blood cholesterol levels
• Increases metabolism, burns fat and helps with weight maintenance

The American College of Sports Medicine recommendations:

Moderate intensity cardio workouts 30 minutes a day, five days per week or vigorous intensity cardio 20 minutes a day for 3 days per week.

and

Include 10 strength training exercises of eight to 12 repetitions each twice per week.

It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30-minute cardio workouts recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.

How to get started:

• Start with a fitness plan and set your goals.
• You can start slow and increase the amount of days of cardio once you are able to achieve this, eventually aiming for the recommendation above.
• You can set weekly goals and update them as you become fitter.
• Set a weekly schedule, so it fits in around your normal routine for example cycle to work and run at lunchtime, or make it a family affair. You are more likely to stick to it if cardio workouts become routine.
• You can start with walking, cycling, running, or an exercise or dance class, swimming or playing sports, make sure it’s an activity you enjoy.
• Mix up the activities so you don’t get bored.
• The strength session can be done with free weights, resistance bands, resistance machines if you have access to a gym.

For more diet, health, food and fitness information visit www.weightplan.com

Tags: cardio workouts, cardiovascular, stamina, stress, stronger​
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  • Gym Training App
  • Advice
  • Diets
    • Weight Loss Diets
    • Vegetarian Diets
    • Low Calorie Diets
    • Low Carb Diets
    • Low Fat Diets
    • Low Gi Diets
    • Low Sugar Diets
    • Low Sodium Diets
    • Gluten Free Diets
    • Healthy Heart Diets
    • Organic Diets
    • High Protein Diets
    • High Calorie Diets
  • Weight Management
    • Weight Loss
    • Weight Gain - Lean Muscle
    • Good Nutrition
    • Fat Loss & Fat Burning
  • Sports & Gym
    • Benefits of cardio workouts
    • Resistance Training
    • Running for Weight Loss & Fitness
    • Swimming for Weight Loss and Fitness
    • Cycling for Weight Loss & Fitness
    • Personal Trainers and Fitness Instructors
    • Keep a Training Diary
  • Fitness
    • The shape of your life in 90 Days
    • How to Build Lean Muscle
    • The Mesomorph
    • The Ectomorph
    • The Endomorph
    • How workout plans help you achieve your goals
    • Ways to burn more calories
    • How important is stretching?
    • Achieve your best body at 40+
    • Common Exercise Myths
    • Training for Race Running
    • High Intensity Interval Training (HIIT)
    • How far will you go to achieve your goals?
    • Double your weight loss with a food diary
    • Walk yourself to fitness
    • Can Music Increase Your Motivation?
  • Health
    • Eating a Balanced Diet
    • Healthy Heart Tips
    • Healthy Food & Drink Substitutes – Part 1
    • Healthy Food and Drinks Substitutes – Part 2
    • Keeping a Positive Mental Attitude
    • Eat this, and not that
    • Energy Boosting Foods
    • Alcohol consumption and fitness facts
    • Are you eating enough fibre?
    • How your mood affects healthy eating habits
    • Vitamins & supplements
    • Fish oil facts
    • Staying healthy during the Festive Season
    • Should we exercise through coughs and colds?
    • What are antioxidants?
    • Managing Cholesterol
    • Tips to help you stop smoking
    • How to boost your metabolism
    • Chase your winter blues away
  • Nutrition
    • Eating for muscle gain
    • What foods provide muscle fuel?
    • Muscle Building Supplements
    • Can you transform your body without good nutrition?
    • Recovery Nutrition
    • Can sports drinks improve your performance?
    • What are super foods?
    • The worst drinks when dieting
    • Best and Worst Foods
    • Healthy Snack Foods
    • Healthy eating in your lunch hour
    • Get a Boost with Breakfast
    • Locally Produced Foods
    • Dining Out Healthily
    • The Importance of Water
    • Eating Organic
    • UK Food Labels
    • UK Seasonal Foods
    • UK Portion sizes
    • UK Men vs. Women Nutritional Needs
    • USA Food labels
    • USA Portion sizes
    • USA Men vs. Women Nutritional Needs
  • Support
    • FAQ - ALL
    • FAQ - GymTraining App
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