Cardio

What is Cardio and Benefits?

        Being fit and healthy is a wonderful thing.Because the body is the most valuable asset in your life. So, it is important to take good care.to maintain health, the best option is to do cardio exercises. 

What is cardio exercise?

exercise involves any activity that requires the use of large muscle body on a regular basis and not disconnected, lift the heart rate between 60 to 85 percent of heart rate in normal circumstances. Several usual cardio activity that includes walking, jogging, running, aerobics, cycling, swimming and rowing. 

Did benefits of cardio exercise? 

1 . Gives Energy to the Body After doing cardio exercises regularly.You can feel the energy and endurance higher than ever before. 

2 .Preventing diseases  with regular cardio exercise means you have to prevent heart disease. It is also beneficial in preventing other diseases such as blood sugar, obesity and high cholesterol, in addition, cardio exercise will strengthen your lungs and heart. 

3 . Controlling Your Weight With cardio training, you can burn more calories. very suitable for people who need to lose weight. While those who have reached their ideal body mass, the training will make it easier to control weight. This exercise also helps erode calories. However this generally depends on your current weight and what kind of cardio exercise you do. Better consult this matter with your doctor or fitness trainer, to know the right type of exercise for your needs.

 4 . Lowering Body Fat Some people do not have problems with their weight.However, there may be also some people have excess fat that kept interrupting. Cardio exercise will help in getting rid of fat. Activities involving the movement of large muscle groups. Regularly doing the training will make you leaner. 

5 . Avoid Boredom Cardio exercise is very fun, you will definitely feel more energized and feel enjoy because of the body's blood flow smoothly and full of energy. 

Notice also the important things when you do cardio :

 - Heating and cooling is highly recommended before undergoing training to warm up first reduce the risk of injury as well as after your cardio exercise, continue to cooling activities. When a person suddenly stops exercising blood collects in the muscles and stop breathing feels. When this happens, a person's risk for heart attack. So cooling should be done after the workout. 

- Duration The duration is how long you do the activity continuously in one session. Ideally, between 20 and 60 minutes per session. However, if you are a beginner, you can start by doing a shorter workout, about 10 minutes at a time. Once you get used to and feel comfortable, you can increase the amount of time used.

- Frequency If you can not get used to doing cardio 3-5 times per week, unless you have a lot of body fat and intend melangsingkannya be added so 5-7 times per week . 

- Consumption of protein foods Avoid large meals before doing cardio exercise, for best results consume enough protein foods such as boiled eggs about 30 minutes before your workout as fuel for the body. 

- The weather and conditions If the weather and conditions permit, it's a good idea to do Cardio outside the room. This will give you a chance to breathe fresh air and enjoy the natural surroundings. If you want the full benefits of cardio exercise you must stay disciplined, focused and determined to maintain the health of your body. 

3 Types of Sports Cardio to Lose Weight

An effective cardio exercise to burn calories and can not be released as part of a weight loss program, as well as eating a healthy diet. Here are some sports back to basic yet powerful way to help burn calories and reduce body weight.

1. Step Aerobics

Calories burned: 800 cal / hour

      It could be a sport that is not a favorite class is exciting to be attended in the gym, but step aerobics as a form of aerobics that utilize the platform as a foothold is targeting the legs, hips, and buttocks, where these parts are usually the area you want tensioned. By doing this for 1 hour each day, can be divided into 2 sessions each of which lasted half an hour, more toned body that results can be seen after 2 weeks. 

2. Bicycle

Calories burned: 500-1000 cal / hr

      Depending on how fast you drive, the sport certainly will actually burn calories. Cycling outdoors is always fun, but when the time you have very limited, invest in a stationary bike could be one option. You can burn calories while watching a favorite TV show that will distract you from the hard work of a sweat. 

3. Swim

Calories burned: 800 cal / hour

      Swimming is one of the effective options cardio exercise because it involves the entire body including the heart, lungs, and muscles with the possibility of a small muscle spasm. Some of the latest findings stated that swimming in cold water can burn more calories because the body will attempt to maintain body temperature. If you want to try to do it, especially in the pool, lake, ocean even cooler though, be sure to first take action to prevent from hypothermia. You can also stay motivated to keep indulging in the jacuzzi afterwards for the next half hour.