The cardiovascular system is the system of the heart and blood vessels. Cardio is short for cardiovascular and is a set of exercises that help maintain heart health.
Basically, it works the heart and lungs intensively, helping the heart to pump blood more efficiently.
Another important thing to know about cardio is that it improves fitness and makes breathing more regular. In this way, the body can become more energized and strong.
Cardio Benefits!
Lose Weight: All cardio exercises burn different amounts of calories depending on the type. In this way, your body burns fat and you can lose weight.
Have a Stronger Heart: Cardio teaches your heart to work more efficiently.
Lower Blood Pressure and Cholesterol: As your heart beats faster during cardio, blood flow increases. Blood vessels become more elastic when they work and small blood vessels dilate to carry more oxygen to your muscles.
Your Bone Density Increases: Aerobic exercise, such as walking, helps reduce the risk of bone loss, called osteoporosis.
Reduces Stress and Depression: When you do cardio, your body releases endorphins, which are natural painkillers. This reduces your stress levels and minimizes your risk of depression.
You Sleep Better: You sleep better and with better quality when your body is tired.
Maintain Muscle Strength: Strong muscles will keep you feeling more dynamic and youthful when you get older.
You Feel More Energized: When you do cardio, your stamina will increase and fatigue will decrease. You may feel more tired when you first start an exercise program, but as you continue with the program, your energy levels will increase. You will be on your way to a more active lifestyle.
Reduce your risk of heart disease: Being physically active is very important in preventing heart disease.
Strengthen Your Lungs: When you activate your large muscles, you breathe faster and deeper, which improves your lung function.
You Live Longer: Studies show that people who exercise regularly live longer than those who do not.
You Get Sick Less: Exercise activates your immune system. Your resistance to diseases increases.
Why Cardio is Essential for Fat Burning
Cardio is a suitable type of exercise for those who want to lose weight fast or increase fat burning, because it makes the body work quickly, contributing to an increase in the number of calories burned per unit time.
In the long run, it can help speed up metabolism. If you “re just starting to do cardio for fat burning, it “s helpful to choose the type of cardio you need.
Because there are two types of cardio: Light tempo interval and high tempo interval cardio.
Light Tempo Interval Cardio: Light tempo interval cardio is the most preferred type of exercise among beginners and the most recommended by experts. It is also suitable for all levels. Generally, exercises such as light-paced running, walking, cycling are among the exercises that make up light tempo interval cardio (LISS). The purpose of LISS training is to gain conditioning.
High Tempo Interval Cardio: This type of cardio aims to increase the heart rate by 80-85% compared to normal. The main goal of HITT exercises is to burn fat faster by maximizing effort in a short period of time. High fitness is required for HITT exercises.
Why Start Cardio?
If you are new to sports, doing light cardio exercises can help you to build up your fitness and make it easier for you to do more difficult exercises.
You can also gain conditioning by doing only cardio exercises for a while before you start exercising, so you can reduce the risk of problems such as breathlessness, excessive fatigue, muscle pain or injury when you start more challenging exercises.
What are the Most Preferred Cardio Exercises?
Fast-paced walking, running, swimming, jumping rope, cycling, tennis, spinning, etc. can all be counted among cardio exercises. However, even though the purpose of the exercises is the same, they can appeal to people in different conditions. You can start doing cardio by choosing the exercise that best suits your condition.
Fast Paced Walking: Fast-paced walking is suitable for those who are new to cardio or sports. Fast-paced walking, which is usually a warm-up exercise to prepare the body for more intense movements, is suitable for all ages and weights. After a run or sprint, you can also walk at a fast pace to rest at certain intervals.
Running: Running is a type of exercise that greatly increases heart rate and breathing. If you don “t have any health problems, you can try running, which is the easiest of the cardio exercises to perform and has become a classic. By slowing down your pace at certain intervals and increasing it at certain intervals, you can create a running exercise that suits your body. If you are new to running, you can avoid running too fast and try to increase the pace gradually.
Jumping rope: When jumping rope, the body burns a lot of calories. The heart’s blood pumping rate increases considerably and fat burning accelerates. It is possible to burn up to 200 calories in 15 minutes with rope jumping, which is very suitable for weight loss.