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[B326]Benefits Of Cardiovascular Exercise

by Susan Jan, Sus

There are some key factors to consider when exercising, to achieve maximum results. These factors include; the duration of each exercise, the intensity, the frequency you work out, and whether or not you use interval training. This article will examine each one of these aspects to help you achieve the maximum benefit from your cardio workouts.Cardio is important for both weight loss and good cardiovascular health. Some body builders forget the importance of cardio, because they do not want to lose muscle mass as a result. It is important that part of your exercise regime focuses on aerobics. Contrary to what some people believe, cardio will not reduce your muscle mass. It will help you build up endurance and gain more definition in your physique. Below is a list of reasons why you should keep up to date with your cardio workouts.

* Lowers blood pressure and resting heart rate* Burns calories* Helps prevent disease, such as heart attacks and obesity* Increases endurance* Good mental health* Sheds off that layer of unwanted fat* Increases blood flow to your muscles, which results in more nutrients being delivered to them

IntensityIntensity means how hard you are working during your activities. Intensity is a key component for optimal health and fat loss. Beginners should target a heart rate of lower that 55% of their maximum heart rate, while intermediate and advanced people should aim for about 65-90%. Your maximum heart rate level is approximately 220 minus your age, but of course this may vary depending on your fitness level. Gym equipment and fitness equipment usually have hand sensors that will tell you what your heart rate is at, so that you can maintain a good level of intensity throughout your workout. If you find these sensors annoying to hold or you are outside, an easy way to see how hard you are working is to see how well you can talk. If you can sing during your work out, you are most definitely slacking. If you can barely talk, you are probably working too hard. The idea is to be barely be able to talk.

DurationDuration is how long you do a continuous aerobic activity in one session. Ideally, you should be training between 20 and 60 minutes per session. If you are a beginner, you may start by doing shorter workouts, of about 10 minutes at a time. Once you become stronger and more comfortable, you should start to increase your exercise time. You should NEVER, EVER strain yourself, especially if you are a fresh to exercise. If you feel weak, sick or dizzy, slow down or stop, and of course, consult a physician if you have any health problems before you begin. Note that although cardio will not promote muscle loss, if your goal is to add mass you should only be doing about 20-30 minutes a time or else you will burn too many calories.

FrequencyYou should generally perform cardio workouts 3 to 5 times per week; unless you have a lot of fat to lose then you can go for 5 to 7 times per week. You should never space your cardio sessions out for more than 48 hours because your body start to loose the positive effects of the previous workout.

Interval TrainingInterval training is a cardio workout that will take less time than a regular cardio workout and burn more calories. This type of workout is very effective and you will only need to do it for 15 to 20 minutes at a time. An example of interval training is to run for 3 minutes and walk briskly for 2 minutes. You continue this cycle until your workout is complete (do not forget to warm up!). This type of workout is great for preventing the boredom that can come with steady state cardio and boosts fat loss. Interval training is also good for improving your cardiovascular abilities and preventing the muscle loss that can come with regular cardio. Remember that you should always be changing the duration of your running and walking time to keep your body guessing. This type of cardio can be done on virtually any cardio machine, and also outdoors.

Cardiovascular Exercise
Of all the varied exercise programs available today, from power lifting and body building to yoga and Pilates, one form of exercise is essential.
Taxing the heart and lungs through sustained aerobic exercise is essential, as part of an overall fitness program.
Aerobic exercise, defined as a repeated and rhythmic use of major muscle groups over an extended period of time is paramount.
Nobody ever died, because they were unable to bench press 300 pounds or complete 100 sit-ups.
The most important muscle in the body, unquestionably, is the heart. To keep it operating at peak efficiency, the heart needs to be challenged, with increasingly difficult exercise programs, to become stronger and more efficient.
The question then becomes, how much, how often, and what kinds of exercise produce a positive effect on the tremendously valuable heart muscle.
For many years, the research seemed to support the theory, that a particular regimen of aerobic exercise (with oxygen) over a specific amount of time, completed a certain number of days per week, was minimal.
This regimen, to many, was daunting and unattainable, placing many people on the sidelines. More recent studies have shown that a more moderate level of cardiovascular exercise performed regularly, could produce excellent results.
Joggers didn't need to be sprinters, and walkers didn't need to be joggers. In fact, the requisite 30 minute minimum bouts could be replicated, with three ten-minute sessions.
There's a reason the treadmill is the most popular piece of cardio equipment in any gym. Everyone knows how to, and is comfortable walking.
Experts have seen saying for years, that getting up and walking, is an excellent, and easy, path to personal fitness. Many people don't believe that putting on a good pair of walking shoes and hitting the street, can have a positive effect on their heart health.
On the other hand, there's walking and there's walking. Normal, everyday walking, done over sufficient periods of time, and daily, will increase your cardiovascular healthy. But to supercharge your walking time, let's look at an alternate routine.
Interval training presents the opportunity to get twice the workout, in about half the time.
Internal training is about increasing your heart rate in short bursts. It takes more energy to increase, and decrease, your heart rate, than working at a steady rate. Short bursts at elevated intensity increase caloric expenditure, and the resultant increased weight loss.
Interval walking can basically be designed to mirror your individual fitness level. For example, let's look at the total scale as being 1 to 10. Level one would be lounging in front of your T.V., while level 10 would be an all-out sprint.
Begin your walking workout with five minutes, at a moderate pace. This pave would represent a 6 or 7 on your personal scale. For the next 5 minutes, increase your level to an 8 or 9. Alternating the two paces will have a positive effect, in a shorter period of time, and burn more calories.
The final step in any cardio routine is the cool-down. At this time you slowly allow your heart to return to normal. This portion of the routine is extremely important, as you have taxed your heart and you need to give it time to recover.
Again return to your personal scale, and slowly bring your heart rate down to the 2-4 range, and safely return to normal.
Abrupt cessation of high-intensity cardiovascular exercise is dangerous. Warm-ups and cool-downs are very important.
Also, recent research supports the theory, that three ten-minute bouts of exercise are as valuable as one thirty-minute workout.
Most importantly do it. Just do it. Walk you dog everyday, even if you don't have a dog.
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Both Susan Jan & Willieg are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Susan Jan has sinced written about articles on various topics from Data Recovery, Travel Insurance and Watches Reviews. For more useful tips on fitness equipments, visit Susan's site at . Susan's articles on a wide range of topics are. Susan Jan's top article generates over 135000 views. to your Favourites.

Willieg has sinced written about articles on various topics from fitness center, Cardio Training and Bodybuilding Supplements. Gregory Camp is a Director of Wellness, with 30 years experience in health/ fitness/ wellness with a large non-profit healthcare system in the state of Florida. Would you like to learn about a cardiac and weight loss program that is safe and effective?. Willieg's top article generates over 1600 views. to your Favourites.