Cardio exercise is one of the most important and easiest ways to stay healthy, unfortunatly many people just don’t seem to take the time to do it. It is the best way to burn fat and calories, strengthens the heart and lungs, and helps increase bone mass and muscle tone. Also, it has been noted to help with depression. Cardio exercise has been proven to help reduce the risk of heart disease, type 2 diabetes, breast & colon cancer, and coronary atery disease. All it takes is 30-40 minutes for 3-6 days a week and can include running, walking, biking, swimming, etc.
Before beginning your cardio workout you have to figure out your heart rate, and then work in between 60-80% of that. An easy way to figure it out is to subtract 220 by your age and then multiply that number by .6 and then .8. Then you have your average range for your workout. For example, a 40 year old person’s heart rate may look like this:
220 – 40=180 BPM
180×60%=108 BPM; 180×80%=144 BPM
So, you heart rate should be between 108-144 BPM(beats per minute) for that session, depending on how intense you want to train. This formula is not exact but it is generally a good way to figure it out for most people.
Some activities to try for maximum cardio health include jump roping, sprinting, and spinning. These are widely seen as the best ways to maximise your cardio health, but it is always wise to mix up your workout. It can be as easy as combining walking for one minute and sprinting for a minute, and repeating. Elliptical machines are also a good way to burn fat because it utilizes more muscles, including arms. In addition ellipticals reduce joint pain in the feet, knees, and back because there is little to no impact.
Cardiovascular exercise is a great way to stay healthy and you don’t even need to join a gym, just spend some time outside. However it is still important to remember to keep hydrated and replace your lost nutrients with water especially if training intensely, for a prolonged period of time, or in extreme heat.