The Importance of Cardio Exercises

Cardio short for cardiovascular is to do with the heart.  Cardio  exercises are those that raise the heart rate and keep it raised for a while.  

 So here's what we are going to do for you, we are going to look at some of the benefits of cardio and which exercises you can do to increase your heart rate safely.


Most 'experts' say we should do 30 minutes of cardio at least three to four times a week.  Your heart is a muscle, just like any other muscle it needs exercise, so raising the heart rate regularly will benefit your body in a number of ways:

• Improves blood circulation

• reduces stress

• helps you to relax and sleep bette

• aids concentration

• increases energy

• Strengthens the heart

• helps you to lose weight and burn fat by increasing the metabolism

Great Cardio Exercises!

• The obvious one is running, but if you have a large amount of weight to lose, then running is not really good for your joints. 

• Brisk Walks start of on short routes, then when you feel comfortable, extend the route.

• Swimming is great for building up your cardiomuscles as well as other muscles in the body. It does not matter how much weight you have to lose, swimming does not stress the joints as the water support you really well. 

 

How To Work Out Your Maximum Heart Rate

 Well before you start any cardio exercises you need to find out what your maximum heart rate is so you know you are working to your optimum. Here goes:

 

Let's take a 36 year old woman for example - 

 

226 - 36 (her age) = 190 maximum heart rate (beats per minute)
190 x .50 = 95 heart beats per minute as her target heart rate

Make it easy on yourself when you are working out, by figuring that the number of beats you need in just 10 seconds will be your target heart rate divided by 6. In our sample case, 96 divided by 6 is 16. She will want to count 16 beats in 10 seconds to be at her target heart rate.  

 

Now you know what your maximum heart rate is go out there and enjoy your cardio.
 Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

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Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program.