One of the best ways to get in shape is to inculcate cardiovascular exercises in your workout regimen. Cardio exercises will also help you increase your stamina and promote a state of well-being.
If you want to shed some excess pounds or build muscles, cardio exercises are necessary, they will help you burn fat and build lean body mass. However, for most people the thought of exercising is like a put off. Cardiovascular exercises are workouts which will increase your heartbeat and strengthen your heart and lung muscles. It is also known to lower your blood pressure and improve the oxygen system. One of the other benefits of cardio workouts is, it will help improve the metabolism rate.
There are different ways to get a good cardiovascular workout, you can use equipment like a treadmill, ellipticals, stationary bike, rowing machines, stair steppers, etc. Other things that you could do outdoors are jogging, swimming, hiking, etc. New age workout techniques like Tai Bo, kickboxing routines, Zumba, and Aqua aerobics are also very effective.
Understanding cardio or aerobic activity and its importance to our well-being is crucial. Cardio exercises improve the functional capacity of the cardiorespiratory system, which consists of lungs, blood vessels and heart. Given below are some tips that will help you maximize the benefits of your exercise regimen.
One of the most important tips is to do your routine for at least 35-45 minutes anything below that is ineffective. If you are a beginner and aren’t able to hit this mark it is advisable to slowly work yourself up to the 35-45 minute mark. Try and increase your timing every time you workout but do not exceed the 50 minute mark.
Add variety to your program this will help you keep your interest levels up and will help you burn more calories. If you use the treadmill and the stair stepper one day for your workout, the next time use the stationary bike and rowing machine. This way your body will have to readjust to the range of motion and will burn more calories in the process.
Lot of people give up on their exercise regimen due to lack of motivation, avoid this by doing things to keep your motivation levels up. To keep yourself motivated, try things like listening to music and watching exercise videos. Taking a training partner who will push you to exercise is also a good idea.
Maintaining proper intensity levels when working out is important as you have to do the routine for extended periods. One simple way is the talk test, if you are gasping for breath while you talk during the exercise, then your intensity levels are too high. Maintain a steady pace which you can sustain for extended periods when you are working out.
Wear clothes that allow you to work out without restrictions, use clothes that allow freedom of movement. Using protective gear like knee and elbow pads is also a good idea as these things will help quell any injury fears. Other things like sunglasses and gloves for better grip might also help, depending on the activity you intend to do. Wearing the right attire also has psychological benefits as it will get you in the mood for a good workout.
Plan and Track
Planning is the key to a successful cardio routine, so make sure you make weekly workout plans. For example decide which exercises you are going to do Monday – Friday and the duration of each exercise. Track your progress by taking measurements of your weight and body mass index (BMI), this will also help you keep your interest levels up.
Inculcate personal qualities like discipline and consistency in your program to get results from your cardio workout. Keeping you body hydrated and consuming protein shakes to replenish the body is also a good idea. Some of the other things that will help are maintaining healthy eating and lifestyle habits.