Cardio 101: Benefits and tips

Practice these fitness fundamentals lớn help lower your health risks và improve your unique of life.

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In a nutshell, the term aerobic means "with oxyren." Aerobic exercise và activities are also called cardio, short for "cardiovascular." During aerobic activity, you repeatedly move sầu large muscles in your arms, legs & hips. Your heart rate increases & you breathe faster & more deeply. This maximizes the amount of oxyren in your blood & ultimately helps you use oxyren more efficiently.

How well you use oxygen is called your aerobic capathành phố. When your aerobic capađô thị is high, your heart, lungs & blood vessels efficiently deliver large amounts of oxygen throughout your body toàn thân. As a result, you feel more energized & don"t tire as quickly.

If you are a beginner to lớn exercise, start with low lớn moderately intense cardio activities, so you can vị them for long periods of time and gain many health benefits. Common examples include walking, bicycling, swimming, nhảy & water aerobics, but don’t limit yourself: You can choose any activities you enjoy, such as canoeing, in-line skating, golfing or martial arts.

Benefits

If you haven’t gotten enough aerobic exercise, you may use your entire aerobic capacity while walking up a flight of stairs. You"ll realize this when you get to lớn the top và feel out of breath. But if you"re fit, you"ll have no problem because your aerobic capacity is greater. That’s just one example of how you can benefit from cardio exercise.

Cardio exercise và activities can also:

Strengthen your heart & muscles Burn calories Help control your appetite Boost your mood through the release of endorphins, which are feel-good chemicals released by your brain Help you sleep better at night Reduce arthritis pain and stiffness through joint movement Help prsự kiện or manage high blood pressure, heart disease & diabetes

No matter what your age, aerobic exercise will help you in your daily activities and increase your stamina and endurance.

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Start slowly

If you"re a beginner, start slowly. You might walk five minutes in the morning và five sầu minutes in the evening. Gradually add a few minutes to lớn each session & then piông chồng up the pace a bit. Soon you could be walking briskly for 30 minutes a day. Also consider hiking, cycling, jogging, rowing, elliptical training — any activity that increases your breathing và heart rate.

Take a three-pronged approach

Include three elements in your workout:

Warm-up. Before each session, warm up for five sầu to lớn 10 minutes khổng lồ gradually rev up your cardiovascular system và increase blood flow to your muscles. Try a low-intensity version of your planned activity. For example, if you plan khổng lồ take a brisk walk, warm up by walking slowly. Conditioning. At your own pace, work up to lớn at least 30 minutes of cardio a day lớn develop your aerobic capađô thị by increasing your heart rate, depth of breathing and muscle endurance. Cool-down.

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After each session, cool down for five sầu lớn 10 minutes. Stretch your calf muscles, quadriceps (upper thighs), hamstrings, lower baông chồng and chest. This after-workout stretch allows your heart rate and muscles to lớn return to lớn normal.

Moderate activity should cause you lớn breathe faster và feel lượt thích you"re working. But if you experience unusual pain or alarming symptoms during exercise, stop immediately and seek medical attention.


Chuyên mục: Đời Sống