Cardio short for cardiovascular training by design is different from resistance training. The main focal point of cardio training is to increase the fat burning process. This is accomplished by burning fat as the main fuel source. Weight resistance training builds bigger muscles and uses glucose (usable carbohydrates) as the main fuel source. Although if cardio training is intense (not able to talk and exercise simultaneously) glucose instead of fat will be used as the energy substrate. This is due to the fact that fat doesn't burn fast enough to keep up with the rapid movement.
Like I mentioned before if you're a newbie to exercise take it slow by walking in your neighbor 3 days a week for 20 min, for the first 2 weeks and progress up to 4-5 days a week for 45-60 min, at the end of the 3rd and 4th week. After that, you can try more intense versions of cardio including: treadmills, ellipticals, stationary bikes, jogging and cross trainers. Choose a level where talking with your exercise partner is still possible for 15 minutes, 3x week for 2 weeks. You can progress up to 45-60 min 3x week.
A rudimentary way of determining intensity level for these cardio modalities is 55% to 65% of your maximum heart rate. You can estimate your maximum heart rate by subtracting your age from 220, then multiple that by either .55 or .65. This is a good range that will keep you in the fat burning mode and not burning glucose that you will need for your resistance training(glucose is the preferred fuel source during weight training).
Although the age predicted max heart rate is the most common method under use today it has one major flaw. Some 60 yr olds are in better shape that some 30 yr olds, but this method would fail to recognize such an important factor. I actually prefer using something called the Borg Scale to determine intensity which I outline a little later in this article.
Advantages of cardio training: When your muscles need oxygen and nutrients it's your heart-lung complex (cardiovascular) that does the job. When your body has waste products that need to be expelled like carbon dioxide and metabolic wastes, your cardio system better be in tip top shape, or illness and disease might soon follow. The better shape you're in the more proficient your heart will be to pump blood to all the various organs. This translates into more energy for you throughout the day and a more rewarding and productive life.
An out of shape person has his or her heart working overtime just to accomplish the minimal about of work required to maintain life. Now take that person and try to make them do something active beyond sitting on the couch. The heart will have a stressful time keeping up because it's all ready working hard. Shortness of breath, rapid heart beat, wheezing, loss of balance and fatigue are signs of a weak cardio system.
The more cardio trained you are, the less your heart has to work. Who do you think has more energy a person with a resting heart rate of 80(how many times the heart beats in one minute) or a person with resting heart rate of 110 beats per minute? The person with the resting heart rate of 80 is more proficient in pumping blood throughout the body compared to the person who needs an extra 30 beats per minute to get the same amount of blood pumped throughout the body.
A good method of determining of how hard you're working is something called the Borg Scale and my own preference of intensity feedback:
6, 7, 8 = very, very light
9, 10 = very light
11, 12 = fairly light
13, 14 = somewhat hard (correlates 55-65% age predicted max HR)
15, 16 = hard
17, 18 = very hard
19, 20 = very, very hard
You're your own master here, which is why I like using this scale. Begin with light sessions according to how you perceive your own exertion and work your way up until you can maintain 2 somewhat hard workouts for about 45-60 min, 2 x week along with another 2 light workout sessions alternating between the 2 for a total of 4 sessions a week.
Again, cardio training along with resistance training is essential to good health. It is also the cheapest and easiest way to exercise, just grab some running shoes and you're all set!
Today fitness has become an absolute essential considering the kind of life styles we follow. Exposure to a fast paced routine and junk food has resulted in a number of mental and physical and even psychological ailments that affect the overall quality of life. However, the remedy is in your hands. With or without the help of a trainer or mentor, there is a number of simple exercises that can be put within a routine and executed daily for fitness.
Cardiovascular fitness is very important considering the kind of exposure we have to the polluted form of the elements. The essence of cardio training involves exercises that enhance the ability of the body to supply the muscles with enough oxygen and blood. The cardiovascular system of the body is pushed to the limit whenever you indulge in any kind of physical activity that make your pulse quicken and results in breathing deeper. If recognized then, almost everyone experiences these symptoms daily. Whether you are running to catch the bus or train on the way to work, or running around the house to get things organized prior to leaving for work, the cardiovascular system is being pressurized and there is a definite need to address the health of the system. The health of the cardiovascular system can be improved through regular training and some great cardiovascular exercises.
There are a few simple guidelines that you should follow when attempting cardio training. It is very important to set your specific goals and if one of them is to lose fat, then you need to follow a routine that stretches for at least 40 minutes per session, daily. However, in the case of gaining weight, then 20 minutes would suffice. The success of cardiovascular training depends on the duration of the routine and the intensity that is applied while executing the routine. Your heart rate indicates the intensity and correctness of the cardiovascular exercise intensity. Cardio training involves the exercising of large groups of muscles in a rhythmic manner, like that when running or biking. In essence, cardio training increases the heartbeat that particular organs influence during exercise.
There are many benefits of indulging in routine set cardio training. Some of them include:
a. Cardio training strengthens and raises the level of endurance of the heart
b. It helps to shed those extra kilos and unwanted calories
c. It helps to keep heart problems at bay
d. Cardio training burns only that amount of calories that is dependent on the body weight, the intensity of the workout and the type of activity, never more and never less and hence, is safe
e. Cardio training is interchangeable with aerobics exercises and the change over rejuvenates the whole approach to the initiative
f. It is a lifestyle indulgence and a philosophy that is both, motivating and fun
g. Cardio training improves coordination and muscle strength and promotes psychological and physiological health
h. It improves over-all fitness and improves body posture and reduces stress
i. Cardio training alleviates self-esteem by weight management
Today, cardio training is catching up with senior citizens and the youth alike and in cultures around the world it is becoming a fad. Cardio training is now being supervised by experts and is extremely popular among exercisers. There are a number of online and offline resources that help you to develop sets of styles and procedures that you are comfortable with and in accordance to your existent life style and specific requirements. These resources are also helpful in generating the needed motivation to perform cardio training. Cardio training is a healthy choice that takes just a few minutes of the day but adds years to your life!
Both Robert Saladino & Ana Orwel 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.
Robert Saladino has sinced written about articles on various topics from Cardio Training. Robert Saladino. M.S., CSCS, has helped hundreds of his clients reach and keep their fitness goals. He is one of the top Personal Trainers in PA; visit