Exercises to lose weight – Cardio Exercises
Cardiovascular Exercises (Cardio Exercises)
Aiming and looking forward to a healthy lifestyle? Then cardio exercises are recommended for you. Because people nowadays are more likely to live a sedentary lifestyle and they can easily acquire obesity and cardiovascular problems, doing exercises cardio is a great way to maintain and achieve a healthy body weight. These exercises help in maintaining the optimum condition of the respiratory and cardiovascular system. A healthy blood pressure is maintained, there is an improved blood circulation and respiratory function and body stamina is increased, leading to improvement in health and reduction of death caused by cardiovascular problems.
To be able to enjoy all the benefits of cardio exercises, one must put his or her Maximum Heart Rate into consideration. It is obtained by subtracting your age from 220 if you are a man or 226 if you are a woman. You don’t have to work out at this rate but as suggested by the American Heart Association, you should work out on the 50% to 75% of your Maximum Heart Rate. This percentage is called the Target Heart Rate Zone and this is the ideal rate to achieve in order to keep the heart in good shape during workout.
Phases of cardio exercises
Certain phases of the cardio exercises should be followed to prepare the body and enable you to easily recover from the workout. The first phase is the Warm-up Phase and its function is to prepare the body for workout. This lasts for about 5 to 10 minutes and starts from low intensity body movements then progresses in to the next phase, the Training Phase.
During Training Phase, your cardiac rate gradually reaches and stays in the target heart rate zone. This phase lasts for about 15 to 25 minutes. Examples of the movements done here are jumping and running continuously. Last phase is the Cool-down Phase. It is the reverse of the Warm-up Phase wherein the training heart rate goes back to a resting state. Deep stretching is done here and the body should feel energized from the exercise.
There are many cardio exercises that have been introduced by health enthusiasts nowadays. There is no right or best cardio exercise but the suggested ones are those that you work hardest and those that you enjoy doing.
These cardio exercises may simply be the ones that you consistently do each day. Here are some of the cardio exercises that could help you achieve a healthy lifestyle. If you aim to burn more calories, running and swimming are good options. These are good exercises because besides doing the above function, these also help in the formation of connective tissues and strong bones and these speed up your heart rate quickly.
Another option is the Step Aerobics. It is the most preferred by women and for those who like routine workouts. It mainly targets the gluteus muscles, legs and hips during a 30-minute workout. It may be complicated but enrolling in a beginner’s class or buying a video may help you start the workout. Cross-country skiing is also a great calorie-burning exercise. You can do this by skiing over a great length of snow or by using a gym machine. 30 minutes of skiing can burn about 330 calories. If you want to increase your endurance, an excellent choice would be cycling. With the use of your leg power, you are able to burn 250-500 calories and increase your body stamina.
Cardio exercises – Few Words Of Caution
There are certain conditions that are contraindicated for cardio exercises. These conditions should not be done without a doctor’s approval and these include cardiac problems, high blood pressure and uncontrolled metabolic diseases. So before any exercise workout, always consult your doctor. Attaining a healthy weight and maintaining a healthy body is not an easy task and these need a focus mind and alert body. With the help of these exercises, a healthy lifestyle is now achievable.
I’m just putting these pntois out there they are not based on science or that much experience, just my own:I think people tend to move towards bodyweight exercises and search for alternative methods of muscle gain because gaining real muscle tissue is a slow and arduous process. When I say real muscle I mean the stuff that hangs around a long time, kinda like the football player’s neck years after they retire(!).It sounds great to be able to build muscle through higher reps and lighter weights. What I’ve found is that it produces is short term inflation of muscles and a full sensation in the muscle. Try doing 10 chin up several times a day for 3 weeks and you’ll probably get bigger muscles The problem is how transitory is this gain? Will you shrink if you don’t keep up the volume? Would you want to keep up this volume? In some ways it’s similar to eating to gain muscle. It feels good to see the scales go up and you shirt sleeves fill out. But is this real muscle? Usually it’s just water rentention and body fat.Consider actors who train hard for 6 months and through high volume and fat loss (to help create an additional illusion of size through low body fat) and produce amazing results. Unless these people already have a training history they are not lifting the kind of weight that is necessary for lasting muscle. These gains will disappear once filming wraps up and the intense training schedule stops.Not many people have the dedication or interest to develop high levels of strength. When you are truly strong, rep ranges do not matter. You will be strong from 1 rep to 20 reps regardless. And this kind of muscle is the stuff that sticks- and I think is why the people who are strong can lift a couple times a week and maintain excellent pysiques.