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

Images Courtesy of Lars at AdobeStock

30 Minute Cardio Workout

 

Get Fit Cardio Workout

Cardio workouts are considered aerobic conditioning enhancing physical endurance creating energy in the body. Aerobic exercise is a repetitive sequence of light to moderate intensity exercises designed to enhance cardio respiratory system to maintain fitness. Cardio workouts may help prevent cardiovascular disease, lower blood pressure, increase stamina, strength, boost your mood, reduce health risks, strengthen your heart. and ward off viral illnesses. Regular cardio exercise is the best way to manage weight while managing health using cardio workouts suited to your fitness level including elliptical training, walking, jogging, swimming, dancing, aerobics, cycling, stair climbing, According to Harvard Health ``aerobic exercise speeds up your heart rate and breathing important for bodily functions.  It gives your heart and lungs a workout and increases endurance.  Aerobic exercise relaxes blood vessel walls, lowers blood pressure, burns body fat, lowers blood sugar levels, reduces inflammation and boosts mood. ''

Cardiovascular exercises are a great way to improve your mood and energy levels in just 30 minutes or more each day.  Walking outdoors at moderate speed for 30 to 60 minutes daily greatly benefits the body by burning off calories to maintain or lose weight. Aerobic exercise like jogging, brisk walking, or indoor elliptical training is the best way to manage weight performing cardio exercise at your own pace increasing your heart rate while reducing the risk of developing depression and anxiety. 30 minute cardio workout including exercise for strength training tones the entire body consisting of four circuits targeting arms, legs, core and glutes that aim to challenge your fitness level. Warm up in a standing position marching in place swinging your arms at your side back and forth for 3 minutes to oxygenate muscles in preparation for exercise.  Perform 25 jumping jacks to improve cardio fitness, increasing your heart rate and blood flow. 

Strengthen arms with 25 arm curls holding 5 to 8 pound weights in each hand curl biceps holding your arms in front of your body then curl both biceps up to your chest in 25 repetitions. Lay the weight down then perform 10 burpees full body exercise beginning in a standing position with your feet shoulder width apart.  Drop into a squat bending your knees as if you are sitting down in a chair.  Kick your legs back into a plank position aligning your body in a straight position in a straight line from shoulders to heals. Lower the body to the ground then rise into high plank jumping back to standing position for 10 repetitions. Perform 25 squats targeting legs and glutes in standing position.  Perform 25 jumping jacks increasing aerobic output to increase heart rate. Standing straight with feet hip distance apart slightly squat down tilted forward perform resistance exercises that work the triceps that work the back of the arms increasing strength and muscle. 

Holding a 5 to 8 pound hand weight in each hand, extend each elbow back then bring the weight forward again in 25 repetitions. Add more cardio working abdominal core muscles performing standing ab crunch standing with your feet hip distance apart hold a 5 to 8 pound weight in your hands swing the weight between your legs as you squat down swing the weight straight in front of your body then swing the weight back down again for 25 repetitions.  If you do not have a weight perform standing ab crunches standing straight with hips feet distance apart alternate each leg kicking one leg straight touching the toes with one hand then lowering the leg back down into standing position repeating standing leg ab crunches for 25 repetitions on each side.  Cool down lowing your heart rate marching slowly in a standing position keeping your arms below your heart for 3 minutes. Get fit cardio exercises enhancing your health while strengthening endurance, helping you lose weight while walking, swimming. jogging, aerobics elliptical training and dancing.

Cheers!

Patricia Lynn

Images Courtesy of Noel Cook at AdobeStock