Cardio Workout HQ

Cardio training or aerobic exercise is any activity that employs the use of considerably large groups of muscles in a continuous and rhythmic manner throughout certain periods of time. The most common examples of which are running, skiing, skating, sprinting, tae bo, elliptical training, walking, rowing, and biking. In some cases, circuit training is also categorized as cardio training since it requires continuous movements from one form of exercise to another.

In essence, cardio training works by elevating the maximum heartbeat the organ may reach somewhere around 65-80%. This state is called aerobic or heart beat state because only in here, and in some special instances will the heart reach such great increase in heart rate.

As we all know, there are many benefits that may be had with cardio training. Aside from strengthening and raising the level of endurance of the heart and the lungs, cardio training also helps burn unwanted fats and calories. And since heart problems are one of the major contributing factors to prevalent premature death among men and women, it is extremely important to get involved with any forms of cardio vascular training.

Experts would recommend a minimum of 25 minutes up to 60 minutes of cardio training per session. And there should be a minimum of three sessions in a week and a maximum of five. Being that the normal session should range for around 30 to 40 minutes.

Most people perform cardio training to burn excess calories. With obesity as one of the leading health problems in the Western world today, people are seriously considering doing cardio workouts since they burn much more fats and carbohydrates in so little span of time. But it must be noted that the amount of calories burned during cardio training will always be dependent on the body weight of the exerciser, the intensity of his workouts and the type of activity he does.

Since cardio training is almost always interchangeable with aerobics exercises, it is better to give you a view of what aerobics exercises really are.

Simply put, aerobics exercise is a series of rhythmic exercises that involve large muscle groups (much like with the definition we have for cardio training). The only difference thereof is that aerobics exercises are usually performed along with music in a class of exercisers. But for the majority of active participants, aerobics is much more than that. It is a lifestyle and a philosophy at the same time. On one hand, it is a modernized category of entire body exercise. On another, it is a form of exercise that is both motivating and fun.

Aerobics exercises are ways to improve coordination, mobility and muscle strength along with a number of other things such as psychological and physiological well-being. This form of exercise provide a large host of benefits such as improving your over-all fitness, burning of calories, lowering your susceptibility against developing cardiac arrests and other forms of heart problems. It also increases your mobility, muscle endurance, body postures, reduces stress and alleviate self-esteem by helping you manage your weight properly.

Because cardio training is extremely popular among exercisers, it now has developed numerous sets of styles and procedures that cater almost all the requirements if each individual. Yet, all these may be futile if the motivation of the person himself towards performing cardio training is lacking.

You always need to be aware of your intensity level during a cardio workout. Getting into the aerobic zone is the key to both cardiovascular benefits and calorie burning. You will often hear about the “target zone” or “target heart rate”-this is a percentage increase over your normal pulse rate. To get a real cardio workout, you want to keep your pulse in the target zone for 20 minutes. A heart rate monitor you wear is the easiest way to keep track during your cardio workout.

Your personal target zone depends upon your age, weight, and fitness level, and can change over time. Once you know your target heart rate, during your cardio workout you should periodically check your pulse by using your index finger and middle finger to find the pulse below your ear behind your jaw. Count the number of beats for 10 seconds and multiply by six.

The other way of maintaining your cardio workout in the target zone is by using the scale of perceived exertion. The standard is the Borg Rating of Perceived Exertion. Essentially, you’ll know when you’re in your target zone when you are breaking a sweat and can tell you’re working, but can still say at least 25 words without gasping for breath. You should be able to describe the exercise as “somewhat hard.” If your cardio workout involves interval training, during a one-minute interval of intensity you should feel like you’re working hard and would find it difficult to say more than a couple of words at one time.

The post-interval recuperation period during a cardio workout is at a level where you still break a light sweat but can talk comfortably.