Cardio training is one of the four basic components of a balanced exercise programme and refers to any activity done at an intensity which increases the heart rate to a level above 100 beats per minute. Owing to the higher heartbeat, more blood is pumped towards the muscles, resulting in effective fat burn along with the added benefit of more oxygen being distributed throughout the body, thus stimulating the entire body.
Cardio (from the Greek word Kardia meaning “heart”) is the abbreviation for cardiovascular (relating to the heart and the blood vessels) or cardiopulmonary (relating to both the heart and the lungs). Cardio exercise refers to any activities during which the heart rate is raised above the resting level for a time period of longer than 90 seconds.
Types of cardio exercise
There are many activities which contribute to effective cardio training or exercise. It is important to choose an activity that is enjoyable and conducive to continuous movement or action. Aerobics, brisk walking, swimming, cycling, jogging, or climbing stairs are easy and accessible exercises.
Cardio training equipment is available at most gyms and can also be acquired for home use. Equipment such as treadmills, rowers, steppers and exercise bikes may give you the comfort of exercising in your home but alternative exercises such as hiking, scuba diving, kayaking, sailing and mountain climbing, to name a few, will give you fresh air, beautiful scenery and adrenalin-fueled exuberance thrown into the deal.
Whichever exercise you choose, be sure to practice a cardio exercise for 30 to 60 minutes at least three times a week. Remember to start gradually, with a short warm up that allows the heart to adjust and enable it to reach the peak expected in a full cardio workout.
It is important to rest between workouts to eliminate the risk of over-training as well as give the muscles time to increase in mass even in the relaxation state.
An important aspect of cardio exercise is that the different exercises need to alternate frequently in order for the body not to get accustomed to repeating the same exercises.
Benefits of cardio exercise
There are many benefits attributed to cardio exercise, such as reduction in blood pressure, increased HDL-cholesterol, decreased total cholesterol, reduced stress, decreased body fat stores, weight loss, increased aerobic work capacity, stronger heart and lungs, increased bone density, reduced risk of heart disease and some types of cancer, relief from depression, more self-confidence and better sleep resulting in more energy.
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