Cardio Fitness and
Cardiovascular exercise aka cardio fitness is one of the best
ways to achieve optimal health. When you
regularly engage in a cardio workout you’ll soon see
improvements in your daily health. Increased energy
levels, better sleep, and happier moods are just a few of
the first changes you’ll notice with regular cardio
If you’re new to the whole exercise thing this may seem far
fetched or hard to believe. But some of the benefits from a
cardio workout are immediate. Just get started, give it a few
weeks, and you’ll feel the truth.
Maybe you’ve exercised in the past and want to begin again. If
that’s the case you can recall how good it felt then. (If you
stuck with it for a bit.) If you’ve never done it before take
the step and see what begins to happen for you. You won’t be
Either way cardio fitness is a great first step to improving
the quality of your life all around. It’s important to start
off slowly and increase slowly too. You have the rest of your
life to do it. Don’t do too much too soon and sideline
10 Ways Cardio Workouts Improve Your
Burn calories, lose weight.
Increase metabolic rate (metabolism.)
Strengthen heart muscles.
Improve lung function.
Lower blood pressure.
Strengthen leg muscles.
Lower risk of cardiovascular disease.
These are ten pretty fabulous and important ways to look and
feel better everyday. Ready to get moving?
Take it Slow
There are many ways to engage in cardio fitness. Whether at
home, outside, or at a gym walking is a perfect place to begin
your cardio workout. Remember as with any other exercise it’s
vital to begin slowly. Start off walking for ten to twenty
minutes a day for five days a week. (This is dependent on your
ability and fitness level, use your common sense or ask for the
input of a fitness trainer.)
Gradually increase your time by five or ten minute increments,
whichever feels best to you. Aim for walking at a steady, quick
pace, four or five days a week for thirty to forty-five minutes
at a time.
One of the most important things to pay attention to during any
cardio workout is your heart rate. You should aim for between
fifty and eighty-five percent of your maximum heart
Okay, what does that really mean? It means that first you must
know what your maximum heart rate is. You can find this by a
simple mathematical formula.
Determining Your Maximum Heart Rate: The
Use the number 226 and subtract your age. This equals your
maximum heart rate.
Use the number 220 and subtract your age. This equals your
maximum heart rates.
Now to determine fifty percent and eighty-five percent of your
maximum heart rate take the number you came up with above and
do the following:
Multiply it by .5 to find your heart rate at fifty
Multiply it by .85 to find your heart rate at eighty-five
You should aim to have your heart rate between these numbers
when you are engaging in your cardio workout. If you own a
piece of cardio exercise equipment or go to a gym many of the
cardio machines have heart rate monitors you can use to easily
determine where your heart rate is falling.
If you have to measure it on your own be sure you think of
safety first and step off the machine or pause
No matter how you get there make sure you add a cardio workout
to your regular exercise regimen for abundant health not only
now but for years to come.