Cardio training is any exercise that progressively challenges the heart, lungs and circulatory system by working large muscles of the body repetitively and rhythmically. It increases cardiovascular endurance and the efficiency of the heart, as well as improving lung capacity and muscle strength. It improves mood, sleep regulation and metabolic function, and reduces a person’s risk of developing heart disease, high blood pressure, high cholesterol and obesity.
While some people avoid cardio exercise because of the heavy breathing that often occurs during such workouts, it is important to remember that this heavy breathing is actually helping your lungs work more effectively. This is because cardio exercises force you to push your oxygen-carrying blood into the lungs during the exercise.
If you are new to fitness, starting out with small blocks of time will help make it easier to get into a regular cardio routine. Aim for two to three 10- to 15-minute sessions a day or week, and increase the duration of your sessions as you become more comfortable with them. You can also try taking group classes like HIIT, LES MILLS or P90X to help keep you motivated and on track to reach your fitness goals.
The health benefits of cardio can be enjoyed by all ages and fitness levels, but it is recommended that you consult your physician before beginning a new workout regime, particularly if you have any preexisting medical conditions or injury. For the rest of us, getting at least 150 minutes of moderate-intensity exercise per week is essential to our overall wellness and heart health.
In addition to the physical improvements of cardio, it has been shown to strengthen your immune system. A study found that participants who engaged in regular cardio training experienced an uptake of neutrophils — white blood cells that are the first to be recruited to fight infection.
Cardio training can be done almost anywhere and at any time, from jogging outdoors or at the gym to stair climbing in your neighborhood, cycling on the bike trail or even using a treadmill or elliptical trainer at home or in the office. However, if you are new to exercise, we recommend starting out with a professional trainer who can assess your current fitness level and provide appropriate guidance.
It’s also important to warm up before and cool down after each cardio session, so that you can reduce the likelihood of injuries and maximize your results. Cardio Exercise has five easy warm-up exercises and nine cool-down stretches to help you do just that. Konditionsträning