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What Is Cardio?: Based On The Findings and Conclusions, The Researchers Forward The Following Recommendations

The document provides information about cardio exercise including: 1) Cardio exercise raises your heart rate into your target heart rate zone to burn the most fat and calories, and includes activities like walking, cycling, and swimming. 2) The benefits of cardio exercise include weight loss, better sleep, improved cardiovascular health, reduced stress and risk of diseases, and increased confidence. 3) When choosing a cardio workout, consider activities you enjoy that fit your lifestyle, such as outdoor activities, gym machines, or home exercises using DVDs or apps. Beginners can start with 10-20 minutes of brisk walking.

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Jhanela Malate
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150 views3 pages

What Is Cardio?: Based On The Findings and Conclusions, The Researchers Forward The Following Recommendations

The document provides information about cardio exercise including: 1) Cardio exercise raises your heart rate into your target heart rate zone to burn the most fat and calories, and includes activities like walking, cycling, and swimming. 2) The benefits of cardio exercise include weight loss, better sleep, improved cardiovascular health, reduced stress and risk of diseases, and increased confidence. 3) When choosing a cardio workout, consider activities you enjoy that fit your lifestyle, such as outdoor activities, gym machines, or home exercises using DVDs or apps. Beginners can start with 10-20 minutes of brisk walking.

Uploaded by

Jhanela Malate
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Recommendations

Based on the findings and conclusions, the researchers forward the following

recommendations:

What Is Cardio?
Cardio exercise, which is sometimes referred to as aerobic exercise, is any rhythmic activity that
raises your heart rate into your target heart rate zone. This is the zone where you burn the most
fat and calories.

Some of the most common examples of cardio include walking, cycling, and swimming.


However, even household chores like vacuuming and mopping can qualify as cardio exercise.

Part of what sets cardio apart from other types of exercise—such as strength training, for
instance—is that it relies on your body's ability to use oxygen during the workout session. A
person's cardio ability or capacity can vary based on a number of factors.

Research published by the American Heart Association reports that genetics have a 20 to 40
percent influence over what you can do cardio-wise.1 Also, females tend to have a 25 percent
lower cardio capacity than males and, for both sexes, this capacity tends to decline with age.

This is not to say that your genes, sex, or age will prevent you from improving your
cardiovascular health. Instead, this information is provided simply to help you understand that
there are many factors that can influence how (and how well) your body responds to cardio
exercise.

 Finding the Right Intensity for Your Heart Rate Training Zone

Benefits of Cardio
There are very few activities you can do for a short period of time that have all of the physical
and mental health benefits that cardio exercise offers. Some of the known benefits of cardio
include:

 Burns fat and calories, making it easier to lose weight


 Enhances your sleep quality, especially if the exercise is moderate to vigorous in
intensity2
 Expands your lung capacity, or the amount of air that your lungs can hold
 Improves your sex life by increasing your body's ability to become aroused, improving
your body image, and even potentially helping to treat medication-related sexual
dysfunction3
 Increases bone density when you do weight-bearing cardio exercise
like hiking or climbing stairs
 Lowers stress, in part, by improving your ability to cope with issues in a positive way4
 Promotes feeling good, and can even help relieve depression5 and anxiety6
 Provides more confidence in how you look and feel
 Reduces your risk of heart attack, high cholesterol, high blood pressure, diabetes, and
some forms of cancer7
 Sets a good example for those around you, encouraging them to exercise with you8
 Strengthens the heart so that it doesn't have to work as hard to pump blood

How to Choose an Exercise


Your first step in choosing the right cardio workout for you is to figure out what kind of
activities you enjoy. Think about what fits your personality and what you'd feel comfortable
fitting into your life. This is key because if you don't like the exercise, you're less likely to stick
with it long-term.

If you like to go outdoors, running, cycling, and walking are all good choices. If you prefer going
to the gym, you have access to many more options in the form of stationary bikes, elliptical
trainers, treadmills, rowing machines, climbers, the pool, and more.

Want to increase your heart rate at home? You can do home cardio exercises like jumping rope,
jumping jacks, jogging in place, and burpees. Another option is to buy your own
treadmill or elliptical machine. You might also consider using technology via:

 Exercise DVDs
 Fitness apps
 Online workouts

You may not even know what you like yet. In this case, try several different activities to find the
one or ones that you enjoy most. This process can be hit or miss, so don't be afraid to try
something and, if it doesn't work, move on to something else.

Beginner Workouts
If you are new to exercise, there are a few beginner workouts that can help get you started. These
include:

 Cardio for Absolute Beginners: This program lets you pick any machine or activity that
you're comfortable with.
 Elliptical Workout for Beginners: The elliptical is great for building strength with low
impact (meaning that it is easier on your joints).
 Stationary Bike Workout for Beginners: This 20-minute indoor cycling workout is
great if you want a workout with no impact.
Another option is to start with about 10–20 minutes of brisk walking at a moderate-intensity.
This means that you should be at a Level 5 or 6 on a perceived exertion scale of zero to 10,
where sitting is zero and the highest level of effort possible is 10.

How Long Should a Cardio Workout Last?

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