If
you want to reduce your fatty curves and if you want your heart to strengthen
and lungs to breathe more, then, you need to do cardio or aerobic exercises.
What It Is?
An
aerobic exercise is any rhythmic activity which involves use of major muscle
groups to help maintain your fitness. You can also call it the cardiovascularC exercise or the cardio respiratory exercise or even simply cardio. Some of the
commonly performed aerobic exercises are walking, running, jogging, cycling, rowing,
climbing on stairs, swimming, etc.
The Benefit Meter of Doing
Cardio!
·
Repeated exercise
causes increased demand for oxygen-rich blood
which can only be met with increased workload on your heart thereby
making it stronger.
·
Reduces blood pressure
while resting.
·
Lowers the total
cholesterol in your body.
·
Regular cardio exercise
can increase your lungs capacity and make your breathing more efficient, as
your ability to hold your breath longer increase. (new point)
·
Increased blood supply
improves muscle power, endurance, and stamina.
Who Can Do?
Be it
age 18–64, obese or lean weight or any gender is no bar to do aerobic exercises,
but you must follow aerobic instructor advise before an aerobic workout. Being
a woman, this is the best you can do for your body to stay fit and healthy.
Being
a woman, this is the best you can do for your body to stay fit and healthy.
Adults aged 18–64,
How Much to Do - FITT
Principles?
With
Cardio, always remember Frequency, Intensity, Time, Type.
·
Frequency: Start
with 3 days a week with at most 2 days off between two subsequent sessions.
Gradually increase to 5 days a week.
·
Intensity: For
general health and weight loss benefits, moderate intensity is recommended,
i.e., neither very easy, nor very intense.
·
Time: Aim
for around 20 mins per session. Slowly and gradually, take this up to 60 mins
at a stretch in one session, as per your built up endurance level.
·
Type: Any
activity that can meet the above three requirements of frequency, intensity and
time can be your pick for cardio.
Moderately
intense physical activities such as cycling and fast walking raise your heart
beat rate & make you sweat. You can know this & assess your activity by
a simple Talk Test. During moderate workouts, you will be able to talk but not
sing. If exercising vigorously, u will be too breathless to talk. Did you know
that 75 mins of vigorous physical activity (such as jogging, running, riding a
cycle up road and aerobics) is same as 150 mins of moderately intense physical
activity.
How to Go about It?
·
Consult your doctor
before taking up an exercise regime
·
Choose a physical activity
of your choice. It can be cycling,
swimming, jogging or even walking.
·
Remember to always warm
up for 5 to 10 mins before you start an exercise session
·
Start slowly, listen to
your body and then pick the pace to match your comfort level
·
Relax your muscles and
cool down a bit for 5-10 mins after you finish the activity
·
Doing the same
exercises everyday and getting bored? Try increasing the intensity, duration,
or try some new exercises with help of your gym instructor
Do you have
a healthy heart to keep up with the pace of your activities of daily living?
