Ramp Up Your Cardio Workout

 

Maximize Cardio Workout

Cardio workouts is any aerobic activity performed at low to high intensity that depends on aerobic activity to generate energy in the body.  Aerobic exercises performed at a moderate pace for a duration of 30 minutes or longer can substantially reduce body fat while building lean muscle ultimately tones the entire body. Moderate cardio workout activities include swimming, walking, running, jogging, cycling, elliptical training, downhill skiing, dancing, hiking, tennis, gardening, light yard work are all vigorous exercises enjoyed by millions of people each year.  Cardio exercises are sometimes referred to as aerobic exercises with any rhythmic activity that raises your heart rate to your target heart rate zone.  This is the zone at which you burn off the most fat and calories during your workout. Fitbit wearable technology tracks fitness goals to help keep you motivated including key features 24/7 heart rate monitor, tracking system to make sure you are maximizing your cardio workout. 

What sets cardio apart from other types of exercises such as strength training is that it relies on  your body's ability to use oxygen during a workout session.  The benefits of any cardio workout is enormous, helping you shed extra weight while burning body fat and extra calories.  Mild to vigorous cardio can improve sleep quality. “ Exercise also raises your core body temperature.  Elevation in your body's core body temperature signals the body clock that is time to be awake. After 30 to 90 minutes the core body temperature starts to fall.  The decline helps the body facilitate sleeplessness.” Johns Hopkins Medicine.  Cardio workout expands lung capacity increasing the amount of oxygen into your body delivering it to muscles being used.  When you exercise your heart and lungs work together improving circulation strengthening the tissue surrounding your lungs expanding lung capacity the amount of air your lungs can hold.  Weight bearing cardio exercises including walking, hiking, climbing stairs builds bone density and maintain strong bones. 

Power walking can burn off 300 calories per hour while walking at a brisk pace can increase calorie burn to 400 - 450 at the higher end of 4.5 miles per hour.   Walking can be performed at any level or intensity based on personal fitness levels. Walking just 30 to 60 minutes per day 7 days per week weather permitting can substantially improve your health toning your entire body.  Coping with stress in a positive way using any cardio workout can reduce stress leading to overall relaxation. Regular exercise is a mood enhancement that boosts serotonin levels relieving depression and anxiety. Serotonin also known as 5-hydroxytryptamine (5HT) is a monoamine neurotransmitter.  It also acts like a hormone. “Serotonin plays several roles in your body including influencing learning memory and happiness as well as regulating body temperature, sleep and hunger. Lack of serotonin is thought to play a role in depression and anxiety, mania and other health conditions including sleep problems, digestive disorders, Obsessive compulsive disorder, Post traumatic stress disorder, panic disorders, Phobias. 

Scientists still have a lot to learn about the role of serotonin in the body and disease. Ways to increase serotonin include eating more foods containing tryptophan, getting more sunlight, taking certain supplements, and getting more exercise lowering your stress level.” Cleveland Clinic  Utilize cardio equipment to ramp up your cardio workout to boost stamina and increase physical endurance. 

Cheers!

Patricia Lynn

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