Cardio or aerobic exercise, or Cardiovascular exercise is essential for good health. It increases the heart rate, which makes the blood pump faster. This provides more oxygen to the entire body, which keeps the heart and lungs healthy.
Steady cardiovascular exercise can also help you lose weight, sleep better, and reduce your risk of chronic disease.
Benefits of Cardio
- Burns fat and calories, which facilitates weight loss.
- Improves sleep quality, especially if exercise is of moderate to vigorous intensity
- Enlarges lung capacity, or the amount of air your lungs can hold
- Bone density increases when you do cardio with weights, such as walking or climbing stairs.
- Reduces stress, in part by improving your ability to deal with problems positively
- It promotes feeling good and can even help alleviate depression and anxiety.
- Improve confidence in how you look and feel.
- Lessens the risk of heart attack, high cholesterol, high blood pressure, diabetes, and cancer.
- Set a good example for those around you by encouraging them to exercise with you.
- It strengthens the heart so it doesn’t have to work as hard to pump blood.
Guidelines For Cardio Exercise
The regularity of your workouts will depend on your fitness level and schedule. The basic guidelines are:
- For general health, try moderately intense cardio for 30 minutes a day, five days a week, or vigorously intense cardio for 20 minutes three days a week. You can also make a mix.
- To lose weight and keep it off, you may need to do more than 300 minutes of moderate-intensity weekly activity to reach your goals.
- You need between 150 and 300 minutes of moderate-intensity activity weekly to maintain a healthy body weight.
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