When some people hear the word cardio, they get excited. For other people, a feeling of dread takes over. We quite often think that cardio exercise is all about running for very long periods of time until your body is exhausted. We even associate it with discomfort and pain. However, we know it's good for all of us!
You might be surprised to hear that cardio is really for all ages and fitness levels. It's all about increasing your heart rate and doing short bursts of activity at high intensities. Should you struggle to add cardio for your fitness goals, start by rethinking what that means!
Cardio is Part of the Equation
You need two forms of exercise:
- Cardio (anaerobic exercise) – heart health
- Aerobic exercise – burns more fat and could be done longer
Your heart is a muscle, as with every muscle in your body. You need to use it regularly. You also need to burn fat for fuel. That's why exercise of all kinds is important. Including activities like walking, running, biking, weight-lifting, yoga, swimming, sit-ups and taking advantage of an elliptical.
Cardio Boosts Your Metabolism
Your body gets fuel from fat and carbs. You naturally convey more fat stores than carb stores, that are found everywhere. However, you are able to burn more fat by taking exercise at a moderately high heart rate for longer periods of time. But don't be fooled – this doesn't suggest you have to run for an hour every day. It is recommended to get at least 150 minutes of cardio each week, roughly 20 minutes per day.
To do that, you can vary your exercise routine and gradually increase duration, intensity and frequency. Even if you can't do much cardio or any exercise, all movement really does count!
Benefits of Cardio Exercise
Cardio has numerous benefits beyond weight-loss:
- Increased: Heart health; lung capacity; sleep quality; mental clarity; wellbeing
- Decreased: body fat; blood pressure; stress levels; risk for heart disease
It is also very versatile. If you don't like running or walking on a treadmill, try taking a hike in a nearby park or swimming laps in your backyard pool. You can even do jumping jacks, dancing or sports.
Make it Match your Lifestyle
If you struggle to add cardio for your exercise plan, try thinking more simple. Doing different activities will keep things interesting. Also, don't be afraid to try something new. Would you walk often? Try a spin class. Would you swim often? Try a friendly bet on tennis with a friend.
Don't feel below par about modifying your exercise. Do what is in your ability to stay safe and then progress. You don't need any special equipment to do cardio either. Some days it may be as simple as taking the stairs to operate, parking farther away, chasing your children around the house or dancing to your favorite upbeat music while you clean.