Cardio training - good for the heart

Cardio training - good for the heart

Cardio is short for cardiovascular. This is the system that revolves around the heart to transport blood, which carries nutrients to different parts of the body. The correct name for this type of activity is aerobics, an exercise that requires a lot of oxygen for a long period of time. Cardio training is very different from high-intensity interval training, which involves very fast movements in short bursts (30 seconds to a minute), a short rest, and repetitions in a cycle pattern. Cardio is performed for much longer periods of time with or without rest, depending on the individual's fitness level. Activities include hiking, running, cycling, swimming and even dancing.

Benefits of Cardio Training

The health benefits of cardio exercise are well known and general exercise is highly recommended by doctors to alleviate a number of medical conditions. Benefits include:

• The extra blood flow needed during this type of exercise will make your heart stronger and your body's ability to handle heavier activities will increase

• Muscles will get a workout and that takes energy. Burning calories helps in losing weight in the form of fat

• The release of endorphins helps combat stress, anxiety and depression

• improve your complexion

• Reduce the risk of high blood pressure, high cholesterol and heart disease

Types of cardio training

Low impact –This type is very low impact, meaning there is less stress on your joints. Activities include hiking, cycling, swimming, yoga and Pilates. Typically, this type of exercise doesn't raise your heart rate as high and is generally classified as a slower workout. These are good for older people, people who are overweight or new and recovering from injuries.

High impact –As the name suggests, you will stress your body through plyometric exercises, lifting your body off the ground in a jumping motion. Activities include jogging, running, jumping and skipping like during an aerobics class. Impacts are not bad for you unless they are not done properly. Good technique is important to avoid joint damage. Research has shown that it can help build bone density, which can prevent or delay osteoporosis.

Training session details

The American College of Sports Medicine recommends at least 30 minutes of moderate cardio exercise five days a week. If high intensity is your thing, do 20 minutes three days a week. For those looking to lose weight or improve their fitness, 30-60 minutes of moderate to vigorous intensity activity five days a week is better.

To prevent injury, always warm up with a light jog and some dynamic stretching. Cooling down with light jogging and stretching helps lower your heart rate and temperature and flushes out lactic acid.

Deciding how hard to workout can be difficult, but a simple formula can be used to find your training zone. The most recommended training zone is 60-85% of your maximum heart rate. To calculate your range, use 220 - your age and multiply by 0.60 and 0.85 to get the lower and upper limits. For example, a 40-year-old person would have a heart rate training zone of 117 – 244 beats per minute.

While doing cardio, measure your heart rate by feeling the inside of your wrist or neck for 15 seconds and multiply by 4. Some sports watches have a built-in heart rate monitor to make this easier.

Whatever type of cardio exercise you choose, do it regularly and within your training zone to get the maximum benefit. A good exercise routine coupled with an excellent diet will help you live a long and healthy life.

Inspired by Jacques Delorme