What is Cardio?

Cardio is one of the most critical aspects of exercise. It refers to the heart, which is essential in keeping us healthy and alive. How do we safely and effectively incorporate this function into our health routine? First, let us understand what it is and how it impacts our health.

Cardio not only raises your heart and respiratory rate, but it also improves your cardiovascular health, which includes the heart, lungs, and circulatory system. Any movement will raise your heart and breathing rate, but not all movements will raise and sustain it in the target heart rate zone. This zone is where we burn the most fat and calories. It is helpful to know your resting heart rate as a baseline. Adults' average resting heart rate is between 60 and 100 beats per minute (bpm). We can determine our target heart rate by using age and level of intensity. Use the bpm chart below as a guide.

SOURCE: https://www.verywellfit.com/target-heart-rate-calculator-3878160

Types of Cardio

Cardio exercise can be either aerobic or anaerobic. Aerobic exercise uses oxygen to fuel your muscles, raises your heart rate, deepens your breaths, and expands your blood vessels. Aerobic exercises include running, swimming, brisk walking, skiing, jumping rope, and dancing. Start by warming up for 5 to 10 minutes, then depending on your fitness level, perform these exercises for 5 to 30 consecutive minutes, three to seven days per week. Make sure to cool down by walking or stretching. Adding aerobic movement to your weekly routine can help reduce the risks of obesity, high blood pressure, diabetes, and cancer.

Anaerobic exercise uses energy stored in your muscles instead of oxygen and helps build muscle mass over time. You can do quick bursts of movement for short periods (10-15 second intervals). High-Intensity Interval Training (HIIT), weight lifting, calisthenics (bodyweight exercise), and plyometrics (explosive jumps) are examples of anaerobic exercise. Warm up for 5 minutes by doing an aerobic exercise. Choose 8 to 10 exercises and perform 1 to 3 sets, 8 to 15 repetitions. Again, cool down by walking or stretching afterward. Anaerobic movement can strengthen bones and help the body process glucose and insulin optimally.

Additional benefits and other considerations of cardio

Some other general benefits of cardio include:

• Enhanced sleep quality
• Lung capacity expansion
• Improved sexual function
• Stress reduction
• Depression and anxiety relief
• Regular happy hormone production (dopamine, oxytocin, endorphins, serotonin)
• Lower cholesterol
• Confidence boost
• Weight loss (along with proper diet)
• Strengthened immunity

There are specific factors that can affect the impact of cardio on our health. Research shows that genetics can influence cardio ability up to 40%. Also, women have a 25% lower cardio capacity than men, and it continues to decline for both with age. However, consistent practice can counteract or improve these factors.

Getting started

Consult your physician before starting any exercise routine, as specific factors may need consideration for your well-being. You do not need to invest in a gym membership or equipment; numerous online videos can help you find activities that will keep you motivated. Cardio for absolute beginners and 20 cardio exercises to do at home can guide you through some options.

The Centers for Disease Control recommends 150 minutes of cardio per week. If you are a beginner, start with 10 to 15-minute sessions and work your way up in 5-minute increments. The frequency will depend on your goals. For general health, moderately exercise for 30 minutes five days a week or vigorously exercise three days a week for 20 minutes. Increase the weekly goal to 300 minutes of moderately intense cardio for weight loss. 150 to 300 minutes of moderately intense movement is best for weight maintenance. You can also add resistance (weights) to incorporate strength training into your routine. Wear a fitness tracker to track caloric burn and heart rate throughout your sessions and make appropriate adjustments. Remember, too much of a good thing can be detrimental, so design a routine based on your circumstances, and stay safe!

Specific exercises based on intensity

Suggested exercises for low-intensity are yoga (Hatha, restorative), Pilates, and walking. Try brisk walking, strength training, swimming, cycling, or jogging for moderate intensity. Vigorous-intensity cardio includes running, fast cycling, lap swimming, and plyometrics. Finally, to reach the maximum-intensity zone, try HIIT or short-interval sprinting.

Cardio before or after resistance training

Both are necessary for optimal health and well-being as each focuses on different aspects as previously described. You can do both simultaneously, as in HIIT and circuit training, or back to back in the same workout session. For general fitness, do your resistance training with dumbbells, a barbell, kettlebells, or resistance bands first, then do cardio to minimize your risk of injury, as cardio tends to fatigue muscles. If you prefer to do them on separate days, you can maximize the benefits of both because you are doing them for an extended period. The routine depends on your overall fitness goals, experience, and capability. Due to the intensity of HIIT and circuit training, only do them two to three times per week instead of daily so your body can adequately recover.

RESOURCES:

https://www.verywellfit.com/everything-you-need-to-know-about-cardio-1229553

https://www.beachbodyondemand.com/blog/what-is-cardio

https://www.medicalnewstoday.com/articles/cardio-exercises-at-home

https://www.verywellfit.com/target-heart-rate-calculator-3878160

https://www.msn.com/en-us/health/other/should-you-do-cardio-before-or-after-you-lift-weights/ar-AA1de53Q?ocid=hpmsn&cvid=279f39bc298b4ac482a3601933d0667a&ei=37

https://www.verywellfit.com/6-weeks-to-fitness-for-absolute-beginners-week-2-1230930