Aside from burning calories, cardio also strengthens the heart. It can help a person overcome mental health issues such as depression and stress. Cardio exercises also boost the immune system.
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The most effective way to lose weight is by creating a calorie deficit and burning more calories than you consume. Hence, you need to exercise regularly. The best way to do this is by following a workout routine that you enjoy.
Strengthens Your Heart
When you perform cardio exercise, also called cardiovascular or aerobic exercise, it strengthens your heart and increases the capacity of your lungs to move oxygen throughout your body. It also helps your muscles burn more calories and releases natural painkillers, called endorphins. If you’re a beginner, try to include 30 minutes of cardiovascular exercise most days of the week. Try running, fast walking, cycling, swimming, playing a sport, hiking, and taking fitness classes. You can also increase your endurance by incorporating interval training into your routine, where you alternate short bursts of high-intensity exercise with periods for recovery.
Cardio, or aerobic exercise, improves blood flow in the small vessels around your heart that become blocked by fatty deposits. It also improves the way your body uses and stores energy so that you’re less winded during workouts. Regular exercise has even been shown to help prevent heart attacks and lower cholesterol levels.
Increases Your Lung Capacity
When your lungs are healthy, you have a large breathing reserve that lets you work out hard without getting short of breath. This is important because shortness of breath can signal an underlying condition that requires medical attention.
Cardio exercise increases your lung capacity by working your muscles to demand more oxygen. The lungs and diaphragm then work to provide more oxygen to the rest of your body. This repeated demand helps the lungs adapt and increase their efficiency over time.
Regular cardiovascular exercises also strengthen your immune system, reducing your risk of disease and keeping you healthy. Adding cardio to your routine also makes it easier for the body to eliminate toxins by improving blood circulation.
If you are new to cardio exercise, start with low impact workouts before adding in more intense workouts like running or jumping rope. You may also want to include some strength circuits to help boost your cardiovascular workouts.
When you exercise, you burn calories, which is a key factor in weight loss. The more intense the workout, the more calories you burn. Cardio exercise also reduces your risk of diseases. It improves the function of your blood vessels and muscles, and boosts your mood. It can lower your blood pressure and heart rate, and reduce your risk of stroke, diabetes, depression, cancer, osteoporosis, high cholesterol, and other ailments.
If you want to lose weight, try cardio exercises that work your entire body. These include jogging, jumping rope, climbing stairs, and bicycling. Exercises that raise your heart rate for longer periods of time are the most effective for burning calories.
Aim for at least 150 minutes of low-intensity exercise per week to reap health benefits such as reduced anxiety, better sleep, lowered blood pressure, and lower blood sugar levels. If you have a chronic disease, it may help to increase your physical activity even more.
Reduces Your Risk of Diseases
A regular cardio workout is an effective way to reduce your risk of diseases that can be caused by a sedentary lifestyle, such as heart disease. Studies show that those who exercise regularly have a lower risk of developing high blood pressure and diabetes. In addition, physical activity decreases the likelihood of developing respiratory problems like asthma.
When combined with a healthy diet, cardio exercises can help you lose weight and maintain a healthier body. However, the number of calories burned during a workout depends on several factors, including your age and body composition. For example, women burn more calories during a workout than men, and the higher your muscle mass, the more calories you will burn.
There are countless cardiovascular exercises to choose from, including running, cycling, swimming, hiking, dancing and kickboxing. However, it is important to include a mix of moderate and high intensity workouts in your routine. Performing the same exercise every day can lead to a plateau, while exercising too hard may cause injury and burnout.