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10.07.2014
While cardio is good, the best way to get fit fast is with a sensible diet & strength training. Pushups - The Ultimate Chest Workout Many professional athletes choose to work out there chests primarily by doing pushups.
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Benefits of Cardio ExerciseBy Priyanka ParabThe annual general sports meet of your company had you huffing and puffing away till the finish line, the event being a piddly little 50 meters running race! Cardio is a form of aerobic exercise that improves blood circulation and blood flow in the entire body by increasing one’s heart rate. While saying that cardio is better than other forms of exercise would be unfair, it does have its own set of benefits which make it a good stepping stone into the world of fitness for beginners! One of the defining characteristic of Cardio exercise is the demand for moderate intensity.
The American Health Association states that cardio exercises should be done at 50-70 % of the maximum capacity of an individual. Plus the flexibility offered by cardio, takes off the pressure of completing the required work out in one go, you can exercise for 15 minutes in the morning and complete the remaining 15 minutes in the evening or afternoons, achieving the same effects that a work out completed in one go would have bought! Cardio or the short for Cardiovascular exercises are considered very beneficial due to the barrage of benefits they offer, right from weight loss to protection against cardiovascular diseases! Cardio exercises are aimed at the Target heart rate (THR) and seek to gradually improve it along with blood circulation, as once the heart beats reach the THR the body begins to burn calories more efficiently. Cardio exercise strengthens the individual’s heart and lungs by increasing the heart beat rate by aiming to achieve the THR.
Similarly Cardio exercises with their steady and repeated actions account for an increased oxygen intake due to a rise in the heart rate.
Cardio exercises improve the blood circulation of an individual, which helps protect them from a varied range of diseases such as cardiovascular diseases.
Cardio exercises can be done in a wide variety of forms such as running, walking, jogging, skipping, swimming, rowing etc. Cardio exercise is greatly beneficial for those with diabetes as with repeated repetitions of the arms and legs; the muscles are given a work out.
So now that you know of the benefits derived from Cardio, take heart that the next time you run at a sports meet you’ll be smiling at the finish line rather than huffing and puffing!
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There are so many different ways you can get cardio exercise but you need to find something that you can do regularly without getting painfully bored of it! Soon you find yourself bending down with your hands on the knees for support, sweating like you ran a 10,000 meters race and you can feel your heart beating like a gong throughout your body… Do you know, what these signs point toward? It seeks to do so by means of steady and ample repetitions of the arms and legs to tone muscles and also increase the individual’s heart rate in the process. To derive the most out of cardio exercises one needs to perform them with moderate intensity, which gradually increases the heart rate and warms up the body, indicating an improved blood circulation. To calculate one’s maximum efficiency or maximum heat rate, one needs to subtract their age from 226 for women and 220 for men.
If your age is 22 years and you are a female, you would subtract 22 from 226 which comes up to 204 heart beats, which is your maximum heart rate. Experts point out that an elevated heart rate for 30 minutes is greatly beneficial for burning your calories, raising your metabolic rate and also improve your heart and lung’s health. Moreover the benefits do not end with the workout as is seen in most other exercise forms, in fact cardio done for the stipulated 30 minutes even 3 days a week is enough to increase the body’s metabolic rate. This increased oxygen intake helps expand your lungs, exercising them in the process and improving their endurance too.
An improved blood circulation also helps maintain their bone density, protecting them from osteoporosis, especially as they age. Alternating between these exercises helps one to improve their flexibility and also helps them tone their muscles. Patrick's Day Golden Globes Hanukkah Oscars Olympics Mother's Day Labor Day Passover 4th of July New Year's Eve Thanksgiving Kentucky Derby Mardi Gras Super Bowl Easter Valentine's Day Fall Winter Summer Spring Money Career Advice Credit + Debt Insurance Investing Mortgages + Remodeling Saving Spending Less Taxes Real Estate + Finance Health Diet + Nutrition Fitness + Well Being Healthy Living Pets Birds Cats Dogs Fish Pet Lifestyle Search About Us Privacy Policy Terms of Use Contact Us ©1997-2016 XO Group Inc.
Ralph Paffenbarger devised a study that followed students who had entered college between 1916 and 1950. His first paper, published in 1966, showed indisputable evidence regarding cardio workout benefits for the heart. During a cardio workout, the large muscles of your arms, legs and hips are in a constant state of motion. Your capillaries widen to deliver more oxygen to your muscles and carry away waste products. As you read the rest of this article you will see many cardio exercise choices you may try but you will also learn that the most efficient way to lose weight and stay fit is not cardio exercise but actually a combination of a sensible diet with strength training. While running on a treadmill does burn more calories than riding an exercise bike, not everyone is comfortable doing it. These machines (which work both your legs and arms) do burn more calories faster than using a treadmill (or a bike) but they can also be a bit intimidating to some people. Yes it's a video game but it's a video game that really gets your body moving and burns a lot of calories. They point towards an unhealthy individual who needs to start doing cardio exercise to strengthen his heart, lose weight and become healthy! Cardio exercise has many forms such as spot jogging, walking or running on the treadmill, cycling, swimming, rowing, skipping etc. This makes cardio greatly beneficial as with an improved metabolic rate, the body burns more calories even when it is not exercising!
Fortunately, a well-designed cardio fitness program may prevent or alleviate some of the conditions that lead to heart disease. Other papers showed that a change of lifestyle, even in midlife, can increase longevity by significantly reduce the risk factors of heart disease.


You'll notice that your breathing becomes faster and deeper, thereby increasing the amount of oxygen in your blood. In some cardio workouts, your body may even release endorphins, which are natural painkillers that promote an increased sense of well-being. You may not feel comfortable running outside for whatever reason but for many people running outside is much more enjoyable than running on the treadmill.
Many people can't stand using machines but really enjoy taking part in a class such as cardio kick-boxing. If you already have a gaming system then you may want to try it and see if you enjoy playing.
For example if you lived in Colorado during the late 19th century, your skis were a form of daily transportation. The results of these physicals indicated which students were athletes and which were more sedentary.
This sense of well being relieves stress, which is one of the major causes of heart disease.
It'd be pretty cool to be able to get your cardio exercise in while you're doing something you enjoy!
The answer will be the ideal heart rate you should aspire to reach during your work outs, 142 heart beats in this case! Paffenbarger sent out questionnaires asking the students about their exercise, smoking and other health habits. While you will need to perform strength-training exercises to bulk up, some cardio can actually increase your muscle mass and strength and make your resistance workouts more efficient and effective.
According to the Mayo Clinic, you should get at least 150 minutes of moderate cardio a week.
Still, if you're new to working out, the movements from cardio, like the pumping of your arms and legs when running, will encourage muscle growth.
If you're more physically fit, cardio promotes quicker recovery, while allowing you to gain more muscle mass following each workout session. In fact, performing too much cardio will cause you to burn too many calories and prevent your body from recovering -- a step that's necessary for muscle growth. However, if you want your muscles to grow outward, you'll need to do enough cardio to maintain your weight without going overboard. Instead of jogging for 20 minutes at the same pace, include bursts of running every five minutes or so. Or, use a stationary bike with resistance to build strength and maintain your weight at the same time. If you're having trouble building up muscle mass, you may need to limit your cardiovascular activity to less-intense exercises, fewer times per week. Also, make an effort to eat enough calories per day to give your body the energy it needs to build muscle. Yes, you need to get cardio exercise several times a week and perform resistance exercises on the days you don't, but you also need to take breaks.



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