One thing that catches my eye in the gym is the fact that most people focus on getting stronger or bigger, but forget one key aspect that should be done every single day (or at least almost everyday). What are they forgetting? Cardio! It benefits more than to just stay in shape or lose weight, but it also benefits your health in ways that are very important to sustaining a healthy life. Here are just a few benefits to give you a good idea:
- Makes the heart stronger, and in return makes your heart work less to pump the same amount of blood to the rest of the body
- Helps reduce the risks of high blood pressure, diabetes, high cholesterol, and also heart attacks
- Increases lung capacity
- Helps reduce stress
- Makes you feel better throughout the day and also helps you sleep better throughout the night
-There are three different levels of intensity when it comes to Cardiovascular workouts:
- Low Intensity Level- At this level of intensity your maximum heart rate (MHR), should be below 55%. If you are getting more than one cardio exercise in a day or you are warming up for your one big cardio workout of the day, this level of intensity is perfect for you.
- Moderate Intensity Level- Your (MHR) at this level should be between 60-70%. Moderate intensity is where you want to be consistently throughout the whole work out.
- High Intensity Level- At the high intensity level your (MHR) should be between 75-85%. If you are just starting to work out for the first time or starting a workout routine again after time off, this level should be worked up to a level of comfortability doing particular exercises. This level will leave you very out of breath, fatigued, and most likely drenched in sweat.
I can honestly say running on a treadmill is not my particular cup of tea and that’s why I never do it! Cardiovascular exercise doesn’t have to be done in the gym on a machine or by doing circles around a track until you are dizzy. Here are few different ideas for a good exercise to get you into your target heart rate (THR):
- Recreational sports (Try to play at least 3 times mon-sun)
- Speed walking (Anywhere you are going that is within walking distance)
- Take the stairs anytime they are an option
- Swimming
- Biking
-Have fun with whatever you are doing! It will be easier to make time out of your day and fill it with some sort of exercise.
Once you are comfortable with doing a certain cardiovascular exercise, expand outside of your normal boundaries and try different exercises that will get you to your target heart rate zone. Try to break up your exercises into two parts: Lifting workout and Cardio workout. Even though you will have a specific cardiovascular workout, still try and get yourself to your target heart rate throughout your respective day. Consistently doing this day after day is inevitably going to make you start feeling better. Eventually you will soon start trying different exercises that you might’ve never thought about doing. Thanks for reading! KEEP TRAINING & STAY HEALTHY!
– Samuel Genung (APEX Fitness Trainer)
Product Of Society 