Cardio Fundamentals

Whether you do them or not, there are a number of different exercises that you keep hearing about. Cardio is perhaps a term you have often heard but perhaps are not quite certain about its meaning. Well, the New Year is here and if you have made a resolution to start exercising, then it may be a really good time to get acquainted with cardio!

Cardio is the shortened name for cardiovascular, a medical term which is used to describe anything related to your heart. Cardio exercises are those which aim at increasing your heart rate and keeping it at that level for a while. Activities such as jogging, walking and swimming are the basic components of a cardio workout. You might say that cardio is basically, exercise for your heart.

Why Do It?

So, what does cardio have to offer? Improving your heart health can have numerous benefits, some of which are more apparent than others. But if they are all summarized you can look at, A strong heart, which means that sudden physical activity, does not affect your heart rate much. The effect of emotional turmoil on your heart is also regulated properly if your heart rate is stable. Increased lung capacity, which results in greater stamina and endurance. You do not go 'out of breath' very easily. This also helps you undertake rigorous physical activity quite easily. Better metabolism caused by increased blood flow in the body. If you are looking to lose weight by reducing calories, cardio is a must.

Additional benefits such as reduced stress and better sleep.

How to Start?

Starting off with cardio exercises is a really easy step towards fitness. No fancy equipment is required and a personal trainer is not indispensable. He can of course help you get the best out of cardio. Here's how to go about it, if you are on your own:

Cardio exercise can involve one of the many activities that you already enjoy and perhaps even indulge in without considering it as proper exercise. Do you like long walks? If you do, you can start with walking. If you don't, then choose any activity which involves continuous movement. Cycling, swimming, running, rowing etc can all do the job.
Choose three days of the week when you will engage in walking, at a fixed time for a fixed duration. Start walking at a relaxed pace for the first 5-10 minutes.

When you feel that your heart rate has increased, step up the intensity and pace of walking. This may reach a level which is out of your 'comfort zone' but that is exactly what you should try to achieve. Do not worry if you tire easily initially, because once your body starts getting accustomed, you will be able to walk longer and quicker without fatigue.

Finally, do not go from fast walking to a sudden halt. Slow down gradually and then come to a stop. This is called 'cooling down'. If you follow these steps, you may soon be able to increase the time, pace and distance that you can cover. Walk with your trainer for greater motivation and enjoy the benefits of cardio!

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