Cardio training. The benefits of intense exercise.

What is cardio training?

Cardio training is exercise that increases your heart rate and increases blood circulation throughout the body.

Interesting facts about cardio training.

Did you know that cardio can significantly reduce the amount of stress in your life? This occurs due to the release of dopamine and some other hormones that give a feeling of complete calm and complete satisfaction. Also, during exercises, you imperceptibly becomemore disciplinedand collected in life. This happens due to special impulses entering a certain area of ​​the brain. But that’s not all.Thanks to cardio exercises:

• endurance increases,
• general rejuvenation of the body occurs due to intensive supply of tissues with oxygen
• active weight loss,
• the cardiovascular system is strengthened
• resistance to diseases increases.

Practical application of intense exercise.

It is advisable to start any workout with cardio exercises.For example:

• running and intense walking
• jumping, including jumping rope
• workouts with a step platform
• orbitrek (elliptical trainer),
• exercise bike or cycling
• swimming, rowing,
• active games.

By the way, the mechanics of the latter completely free the joints and spine from the load, unlike the treadmill.Therefore, orbitrek is indicated during recovery from injuries. And by choosing a certain pace and load on the elliptical trainer you can effectively lose weight. In order to get the maximum benefit from cardio exercise and not cause harm to your health, you should follow a number of rules. When starting cardio exercises, it is better to devote the first 7-10 minutes to warm-up for preparing and warming up the muscles. Then perform basicintensive exerciseslasting at least 40 minutes. To achieve better physical results, the load should be increased periodically. The duration of the entire cardio workout lasts no more than 1 hour, otherwise the body will be overloaded and the healing effect will be lost. It is important to ensure that the classes correspond to your level of preparation. Beginners need to increase the number, time of classes and load gradually, starting small, without instant personal records.It is ideal if cardio training takes place in the fresh air or in a well-ventilated area. The use of air conditioners and heaters for this type of exercise is highly undesirable because they burn essential oxygen. And to enhance the health-improving effect, breathe evenly and deeply, without small jerks. Cardio training is carried out 3 to 5 times a week with a mandatory two days off for complete recovery of the body. The interval between such classes should not exceed 2 days. In order not to harm your health during cardio exercises, you should also take into account age and measurement of maximum heart rate. To measure the latter, you can use a regular stopwatch or a wrist fitness tracker. You need to measure your pulse several times during exercise. You should also remember to drink water in small sips during training to avoid discomfort in the body and prevent dehydration. Water should be at room temperature, without flavoring additives or gas.

Now, armed with knowledge, you can confidently improve your health and lifestyle.The main thing is to follow all the simple rules when performing cardio exercises, avoid overload and eat a balanced diet. If you have any questions while reading the article or want to share your own experience, write in the comments. We are glad to be useful to you!