When you talk to your friends about shedding some extra pounds, do they use the phrase “you should do cardio”? If yes, then this article discusses all the nitty-gritty details about Cardio. Still, before we move on, we need to know the answer to the question “what is cardio.” There are different techniques that could be incorporated into your daily routine. This form of exercise is loaded with a plethora of benefits. They can prove to be very helpful in losing weight and staying fit.
Furthermore, you can learn about various exercises that could be followed at home and are already a part of your daily routine. So, without any further delay, let’s get to know all about Cardio exercise.
What is Cardio Exercise?
You might have heard about aerobic exercise in your PE class or the gym or yoga center; it is basically a synonym for Cardio exercise. It is an excellent way to burn extra body fat and achieve your desired weight. This form of exercise works by boosting your heart rate to such an extent where your heart enters a targeted zone that is optimal for weight loss and fat burning.
If you are wondering that how Cardio is different from other exercises then, know that it involves an additional perk of strength training, which implies that the oxygen in the body is used while you are working out. Your ability to indulge in cardio exercises is influenced by genetics; hence it varies from person to person. However, note that women tend to have a lower Cardio work outdrive as compared to men.
When answering the question of what cardio is, keep in mind that any exercise that enhances your heart rate and pumps blood fast is categorized as Cardio. The process works by delivering oxygen to your muscles, and the benefit of cardio exercise is that it can enhance the capacity of your body to lose weight fast.
Cardio exercise accompanies a plethora of benefits, and the topmost benefit is that it helps you in staying fit and losing weight. Cardio includes many different exercises such as high-intensity training and resistance training etc., that boosts your work outdrive. Not only do these exercises focus on weight loss, but they are an excellent way to improve your efficiency and keep you active.
However, you need to focus on your diet as well if you want to get even better results from your Cardio exercise. It is essential to incorporate fruits, veggies, grains, etc., and lean proteins in your diet in order to lose weight fast and in a healthy way.
Why Do You Need Cardio Exercise as a Beginner?
Are you a newbie who wants to try some exercise to energize your body? If so, then let’s talk about the need to indulge in cardio exercise for beginners. You need to start with this form of exercise as it will promote stamina, and it will give you enough energy to move to various high-level strength training exercises. It is good to start with Cardio because it can help you in many ways.
For instance, if you have never exercised in your life and want to incorporate this imperative part of life into your routine, then Cardio is the best workout for you. To add on, if you are someone who has been out of touch and has not exercised in a long while, but wants to get back to working out, then Cardio is the best starting buddy for you.
Further, as a beginner, you need this form of exercise because this is neither a light nor a very harsh form of exercise. It can help you boost your stamina to adopt a more rigorous regime gradually. Also, if you want to stay fit but you do not like cycling or swimming, you can adopt cardio methods to stay fit and in shape. Various practices like squats and lunges are great for strengthening your muscles and staying in shape. This makes it perfect for beginners.
A-List for Best Types of Cardio Exercises That You Should Know
Through this article, you would be able to identify the need to add cardio exercises to your daily routine, along with getting to know about “what is cardio.” It helps in weight management, guards you against various heart-related issues, improves your mood, and helps you live a happy, healthy life. Here is a list of cardio exercises that you need to know while starting Cardio:
Do you remember the last time you jumped rope? If your answer is no, you need to grab a rope and incorporate jumping rope into your daily routine. It is a great cardio exercise, and your entire body is indulged in this exercise, leading to faster weight loss. If you want to increase the difficulty level of your exercise, then try adding some weight to your back by wearing a backpack or suitcase while exercising.
Another easy yet effective form of Cardio is dancing. However, note that it does not involved your freestyle dancing, instead try to indulge in Zumba and move your body. Dancing, just like skipping rope, is great for involving your entire body in action. It can be highly effective in losing weight and staying fit and happy.
Do you not want to go to the gym? No problem, try doing Cardio at home; Cardio does not essentially mean working out. You can simply indulge in your favorite sport like playing football or basketball for a few minutes daily. This is also categorized as Cardio, and it is an easy form to incorporate into your daily routine.
When you play sports, your entire body is involved. It certainly increases your heart rate, which is the primary goal of Cardio. In addition, if you simply run around in a park or the football field for a few minutes, you would be able to stimulate your heart rate and enter the fat-burning zone.
As mentioned above, it has been established that you do not need any fancy equipment or gym to incorporate Cardio in your daily routine. A task as simple as power walking is also a part of cardio exercises. If you take some time out of your routine and go for a walk where you walk briskly for some time at a fast pace, you would be able to burn many calories, and through this form of Cardio, you would be able to develop enough stamina to move to more heavy exercises.
Another mild form of Cardio that can accelerate your heart rate is swimming. It is a great type of workout as it can help you in toning your body while protecting your joints. However, if you are scared of swimming or are not a pro swimmer, then get yourself a kickboard and get to work, as this would involve your legs as well as your abs in the workout.
Many other forms of basic tasks, such as cycling, hiking, etc., are a part of cardio exercises that can give you initial strength and stamina to boost your work outdrive and engage yourself in heavy exercises.
How to Picks the Best Cardio Exercises
Once you know about various forms of cardio exercises, it is integral to note that what type of cardio exercise is the best for you. Make sure that before you indulge in Cardio, you figure out the specific form of exercise that suits your body requirements and needs.
Cardio is not just about getting in shape; it is rather about staying fit by choosing a form of exercise that is easy, as well as enjoyable for you to add to your life. But why is it essential to enjoy Cardio, you ask? It is essential because if you do not like your exercise, you would not be able to stay consistent.
Keeping in mind the aforementioned point, choose wisely. For example, if you like to indulge in outdoor activities, then go for activities like running, cycling, walking, jumping, etc., as your cardio exercise. Whilst, if you are a gym-lover, then you should be more active in the gym and go for HITT training, treadmill, climbers, etc.; on the other hand, if you want to do cardio exercise at home then, you can for exercises like jogging in one place, jumping jacks, squats burpees, etc.
Initially, you may struggle a bit in finding your favorite workout routine but worry not. Just try various forms of cardio exercises and stick to the one you like the best. Please spend some time and try to find the best workout plan that fits your body needs and get to it.
Benefits of Cardio Exercises
Given the aforementioned debate, cardio exercises can be immensely beneficial for people of all genders and ages. Not only is it good for weight loss, but it has numerous other health benefits that make it an ideal workout regime to add to your daily life. As established above, it could be seen that cardio exercises are great for burning fat and calories.
Hence, it is ideal for weight loss. Furthermore, one of the many benefits of cardio exercise is that it improves your sleep quality. If you are battling any sleep disorders, Cardio can help you acquire a good night’s sleep.
If you want to boost your sex life and sex drive, you must work out and incorporate cardio exercise in your daily routine. Through cardio exercise, your body would have a better chance at arousal. You would be able to get rid of any sexual dysfunction. Moreover, it is immensely efficacious in improving your lung capacity and increasing the capacity of air that your lung could hold.
In addition, if you feel fatigued throughout the day, then indulging in cardio exercise is an excellent way to give your body a boost of energy and helps you maintain your confidence. When you would stay in shape, you would certainly be finding your confidence and look your best self.
Moving on, it can keep you from developing risks of various hazardous diseases like heart problems, high blood pressure, diabetes, etc. It is seen to be very beneficial in protecting yourself against heart issues. It can lower your stress level and promote optimism.
How Does Cardio Exercise Burn Your Fat?
You must be wondering that there is a lot of content about Cardio exercises, but is this form of workout even credible? Therefore, to clear your confusion, the following studies can assist us in finding pertinent evidence that Cardio is very productive in burning fat.
Cardio helps in burning calories, and it helps by creating a calorie deficit which refers to the process where you are involved in burning more calories than you eat. As per many studies, you need to eat a balanced diet and indulge in cardio exercises if you want to burn fat.
According to research, fast metabolic rate and fat burning are two deeply connected processes, supporting the latter. The basal Metabolic rate or BMR is a function that requires energy from your body to repair cells in the body and to improve your heart functions.
The main factors to influence your BMR include your sex, age, the muscular mass, etc. Alongside this, your body needs to stay active and indulge in activities so that it is able to absorb all the energy and burn the extra calories. Hence, it is proved by reaches that physical activities and Cardio go hand in hand if you want to lose weight.
How to Do Cardio Workouts at Home
As discussed above, we have established that you can indulge in cardio workouts at home. There are several things that you would need to work out at home. You need to be persistent and follow a proper regime if you want to lose weight. At home, you can practice exercises like lunges, squats, push-ups, and various other workouts.
Moreover, you can segregate your workout into different days. For example, you can combine an entire circuit of leg exercises and follow those sets on a particular day. Likewise, you can make different circuits for the arm, belly, and lower body and practice them on various days.
Many exercises can be done in homes when it comes to Cardio. It is perfect for finding some simple exercises that could be practiced at home. Here is a list of cardio exercises that would be done at your homes without any equipment:
- Knee highs
- Mountain Climbers
- Stair sprints
- Donkey Kicks etc.
Are Cardio and Weight Training Same?
Many people think of weight training and Cardio as the same. However, in reality, these two are not the same. Note that, even though they are not the same, Cardio and weight lifting can be a deadly combo against stubborn fat that you want to shed. Many of you might be confused about whether to focus on Cardio or weight lifting. So, the best solution to this problem is to compile both of these workouts and fat-burning methods into one routine.
Through many types of research, it has been found that the impact of Cardio on weight loss outperforms the result of weight training. Despite the fact that weight training can boost your resistance and strength, Cardio works to strengthen the muscles of your entire body.
The Bottom Line
To sum up, this article presents a small guide for anyone who is interested in knowing all about Cardio. This article is a crystal-clear depiction of everything related to cardio exercises. It tells us how we can employ various cardio exercises to lower your weight and reach your optimum weight. Moreover, cardio exercises are linked with many health benefits that can improve your overall health and keep you healthy and fit.