When the word cardio is mentioned, many people think of men and women in neon spandex working out together in group fitness classes. But the term actually refers to any rhythmic activity that gets your heart rate into the target zone, which helps you burn fat and build muscle. Walking, jogging, cycling, swimming and stair-climbing are all examples of cardio exercise.
What is the best exercise for cardio?
Regular exercices cardio-training help strengthen the heart, improve blood flow throughout the body, and reduce cholesterol levels. They also boost energy levels, and help improve sleep patterns. Regular cardio workouts also may help control diabetes, lower blood pressure, and reduce pain in people with arthritis.
In addition to its heart health benefits, regular cardio exercise can also increase the immune system’s ability to fight bacterial infections. This is because it changes the antibodies and white blood cells that help protect the body.
A regular cardio workout can also increase your mood. This is because as the heart and breathing rise during cardio exercise, endorphins are released, which help to lift your mood. This can help to relieve stress and anxiety and may even be effective in helping those suffering from depression.
In order to reap the most benefits from cardio exercise, it is recommended that you do at least 30 minutes of low to moderate intensity aerobic activity five days a week. This includes any cardiovascular activity that makes you sweat, such as jogging, dancing or skating. To maximize calorie-burn, try to vary your routine by adding in short bursts of sprints or alternating jogging backward or sideways.