Cardio Training Workout Tips

Cardio Training 101

One way to live a longer life with fewer health problems is to incorporate exercise into your schedule on a regular basis.  Cardio training will improve how your heart and lungs function together.  Oxygen circulation improves and muscles grow stronger with regular exercise.  There are other benefits, too.  People who exercise regularly likely lower their blood pressure, improve cholesterol levels and reduce their risks for chronic illnesses, such as diabetes.

Physicians and organizations such as the Mayo Clinic recommend that men and women exercise, vigorously, for 75 minutes per week or, moderately, for 150 minutes a week (spread out over several days).

Ways to Do Cardio Workouts

There are many different types of cardio workouts from which to choose.  Some people may choose one type as their regular workout, but to fight boredom and also workout multiple muscle groups, consider mixing up your workouts.

Here are some heavy cardio workouts to try:

• In the winter time or on nasty days, some indoor cardiovascular exercises include climbing the stairs or using fitness equipment at home or at the gym.
• Popular machines include stationary bikes and rowers, an elliptical trainer or stairmaster.
• Of course, many gyms also offer group training sessions and aerobic classes that will start the heart pounding.
• Most local high schools will have a track or stadium stairs to climb.  Take the kids out on a bike ride or even organize a game of kickball for several families.
• Jogging, swimming, skiing and rollerblading are also excellent forms of cardiovascular exercise.

Tips for Cardio Training

When the weather gets nicer, get outside!  Uneven terrain that is found outside will make your body work harder and constantly adjust to different elevations and directions, which burns more calories and creates a better cardio workout in the same period of time.

For best results, elevate your heart beat into the cardio zone for at least twenty minutes per exercise session to effectively strengthen your heart and improve your physical health.

Before starting any new fitness program, consult with your doctor to make sure that you are healthy enough to start a new activity.  Also, never start a session without warming up and cooling down when finished as this reduces risk of injury and sore muscles.

Make sure to sip water when exercising, particularly when it is hot outside. Dehydration or heat stroke can come on suddenly and without prior symptoms.

Cardio training will improve your overall health over your lifetime.