Cardio training is also known as aerobic training that uses large muscle groups in a continuous rhythmic manner for certain periods of time. Cardio exercises include running, jogging, skipping, cycling, sprinting, skating, elliptical training, walking, etc. Cardio exercises elevate the heart rate of the body and increase the supply of oxygen to all parts of the body. It is recommended to perform cardio exercises for a period of 25 to 60 minutes in a session. These exercises strengthen and raise the level of endurance of the heart and lungs, help burn excess body fat and significantly reduce the risk of coronary heart disease and high blood pressure.
One of the most important
benefits of cardio training is that it helps combat obesity and associated risks of diabetes, hypertension, heart disease, cancers and increases levels of stress in the body. More than 61% of the total American population is in the grip of obesity which has become a life threatening disease and are looking for means to regain their health. .
Benefits of Cardio Training:
It is great for the heart: Cardio exercises result in increased heart rate that can be achieved during cardio work outs that are likely to improve the health of the heart and lungs. These exercises enable the heart to pump more blood in lesser beats and cause the lung to supply more oxygen with less effort. This enables the body to utilize oxygen to the fullest in various cells and muscle tissues. Cardiovascular training significantly reduces the risk of heart disease and improves the serum cholesterol level in the body along with the triglyceride levels. 20 to 30 minutes of cardio exercises for 3 days a week are great for the body.
It increases muscle mass: A combination of strength training and cardio training helps build muscle mass. By going back and forth between cardio training and weight training exercises you will be able to develop a great well toned body. Regular cardio work outs increase the size of the capillaries in the muscles which also eliminate body waste and help relax sore muscles.
It helps burn fat: By adding four 30 minute cardio training sessions a week to your work outs will help you accelerate the process of burning excess body fat. It will also enhance the muscle tone and help you maintain a great body.
It increases metabolism: Cardiovascular exercises increase the body’s metabolism, thereby enabling you to burn excess calories. It also increases the body’s energy levels.
It boosts the immune system: Cardio training enhances the immune system of the body, thereby enabling the body to fight autoimmune diseases such as common cold and viral illnesses.
It improves mental stability and concentration: Cardio training is responsible for the release of endorphins or happy hormones and help eliminate stress, depression and anxiety disorders. It also increases focus and mental concentration. Endorphins also help relieve pain.
Types of cardio training:
There are various types of cardio training exercises that can be performed with less effort. These include walking, skipping, skating, running, jogging, aerobics, jumping, cycling etc. Walking is the most elementary cardio exercise and has a number of benefit. You must choose an activity that you like. For instance if you dislike riding a cycle you must never opt for a stationary bike. Elliptical trainers are a great option for cardio work outs, particularly for those individuals who have a knee problem. You can also go in for various treadmill exercises for cardio training. If you don’t want to exercise, you can opt for any other activity such as dancing, skiing, ballet, gymnastics etc. for cardio training.
There are various
benefits of cardio training but it is up to you to be able to trap them for your development. You must take guidance from a certified trainer before performing any exercises and develop a training schedule. This will enable you to perform the exercises on a regular basis to achieve your health goals.
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