We all know that cardio training can have some great benefits for our health, like managing weight, enhancing the mood, improving immunity, and reducing the risk of developing chronic diseases. Some trainers claim that it can also help you in your attempt to deal with chronic conditions as well!
However, a less known advantage is that it can keep your heart healthy! To be more specific, a minimum of 30 minutes of moderate intensity cardiovascular activity – up to five or more times per week – is one of the best things you can do for your overall condition.
Both the American College of Sports Medicine and the Centers for Diseases Control and Prevention say that adults with ages between 18 and 64 should do a minimum of 150 minutes of aerobic activity per week, at a moderate intensity, for an optimal health. As for experienced exercisers, 75 minutes per week will also do.
How intense should a cardio training session be?
Generally speaking, it’s enough to opt for a moderate-intensity aerobic session and your breathing will get heavy, while the heart will instantly start beating faster. Or, if you prefer, you will know that you’re exercising at a moderate intensity when you start to feel slightly breathless, but can still talk with a bit of effort.
This type of cardio training is recommended for most people, but if you want to speed things up a bit, you can try a vigorous-intensity workout. Characterized by a pounding heart rate and gasping for breath, as well as the near inability to talk.
If you prefer an intensive workout, you can try running, training sessions in the pool, as well as some cardio-based boot camp classes. Be warned though, as the latter is far from being easy.
Specialists recommend moderate-intensity fitness workouts, for at least 30 minutes per day. By following a specific routine consisting of such exercises, you can easily improve your heart’s health. But this doesn’t mean that more intense options won’t have the same effects.
What happens if I exercise way too much?
Some people might think that the more exercising, the better they will look and feel. Overall, this is true. Going for 300 minutes of moderate-intensity exercise per week has way more benefits than the minimum recommended, of 75 to 150, but you should know one thing: everybody is different in terms of tolerance to exercise. There are people for which an hour of cardiovascular activity each day may be a bit too much.
Take athletes, for example. They tend to vary their workouts, performing both easy-paced runs, as well as race-paced sessions. The secret lies in diversity!
Besides altering your workouts, you should always take a day off per week – if you like to exercise daily, that is – in order to give your body and heart a well-deserved break. And this goes even for those who prefer moderate-intensity training.
Don’t forget strength training!
Despite what you may believe, a healthy heart can’t be maintained just with cardio training. It’s recommended to perform at least two, in different days, strength training sessions per week, incorporating most of the major muscle groups. You will thank us later.
If putting a workout plan together sounds a bit too complicated for you, you can always find the right advice at Fitness 360, in Clearwater, Westchase or Panama City Beach. And this is not all since it’s the perfect place to try yoga, spinning, lesmills classes or even zumba!
Picture Credit: Filip Mroz