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A cardio workout is one of the best ways to get and stay fit. Here’s why…
Exercises that improve the flow of oxygen in the body are called aerobic exercises. They are also known as cardiovascular exercises or cardio, as they increase the heart rate and are good for the heart. Walking, jogging, running, cycling, and aerobic dancing are all classified as cardio exercises. These exercises improve our overall stamina by improving heart health.
Performing cardio over a period of time helps the heart muscle grow thicker and stronger; the size of the ventricles increases leading to improved pumping; the capillaries dilate improving circulation to every corner of the heart; there is also a hike in the number of capillaries supplying blood to the heart—this helps prevent heart attacks. Finally, even the number of capillaries in the other muscles of the body goes up, facilitating the supply of blood and oxygen to individual cells and reducing the load on the lungs and heart.
Further, a good cardio workout increases the level of HDL cholesterol, lowers blood pressure, improves immune system and helps protect the body against a host of diseases, including cardiovascular diseases, stroke, hypertension, diabetes, and osteoporosis.
Cardio exercises specifically help burn fat. However, a cardio workout does not always guarantee burning fat, simply because you may be training in your comfort zone preventing the body from reaching the fat burning zone.
When you are walking or doing any other cardio activity, you will notice your pulse rate going up. This means your heart is beating faster. For your body to reach the ’fat burning zone‘, your heart has to beat at your Target Heart Rate [THR].
The THR is different for every person. Here’s how you can calculate yours: 220–age=X
65 – 85 per cent of X is the THR, which you should stay at for at least 30 – 40 minutes to achieve maximum fat burn.
Measuring your target heart rate would mean taking your pulse at your wrist every now and then while walking, which would hinder your speed and also be inaccurate. A better option if you are a serious walker is to invest in a Heart Rate Monitor. This machine not only calculates your THR and calories you burn, but also beeps every time you train above or below your THR.
Walking/running/jogging is one of the simplest and easiest exercises that requires nothing but a pair of exercise shoes and your t-shirt and tracks. You can walk/run/jog in a park or on a treadmill or even on your terrace whenever you find the time. Brisk walking will help you burn fat and make your heart and lungs stronger without you having to learn any special skill. You can even take someone along with you to beat boredom, but make sure you concentrate on walking rather than talking.
Caution: If you have a knee problem/pain walk only after consulting your doctor or physiotherapist.
Cycling is great for people with weak knees and for the overweight who are trying to shed weight. Cycling not only burns fat, but also strengthens and tones your leg muscles. You can cycle outdoors or even indoors on a stationary cycle.
Caution: Do not slouch while cycling and keep an eye on your speed. On the days you are bored you may be cycling too slowly, which will not help you burn fat.
Here are some dos and don’ts when doing cardio:
If you are talking all the way through your workout you are not working enough. For a good indication of aerobic exercise you should be able to say a few words catch your breath and then carry on talking.
This was first published in the April 2010 issue of Complete Wellbeing