Cardio training, also known as aerobic exercise, involves large muscle groups in continuous movement for a sustained period of time to get the heart rate up and increase oxygen and blood flow to the muscles and body. It is the most important type of exercise for reducing your risk of chronic diseases, such as high blood pressure, cholesterol, diabetes, and obesity. Regular cardio exercise helps to build and strengthen the heart, lungs and circulatory system, which improves health, mood, energy levels and metabolism.
When combined with a balanced diet, cardiovascular exercises can help you lose weight by burning more calories than you eat. In addition, cardio can stimulate the release of hormones that suppress hunger and cravings for unhealthy foods, helping you stick with your healthy eating plan.
Increasing your heart and lung’s ability to take in and distribute oxygen throughout the body enhances stamina and endurance, delaying fatigue and enabling you to exercise at a higher level for longer periods of time. Regular cardio exercise can also decrease the protein and fats in the blood that contribute to blood clots, lower cholesterol and blood sugar levels, relieve anxiety and stress, and prevent heart disease and diabetes.
The best types of cardio exercises include activities that involve large muscle groups in the legs and trunk, like jogging, brisk walking, swimming, biking, rowing, skating, tennis and dancing. You can also perform intervals of high-intensity cardio, such as HIIT, which uses short bursts of exercise with equal recovery periods to raise your heart rate and burn more calories in a shorter amount of time.
You can find the right cardio workout to fit your schedule and fitness goals, even if you have a busy lifestyle. Big blocks of time are not necessary, as many people can get a great cardiovascular workout in just 15 to 20 minutes. In addition, a number of studies have shown that doing multiple small workouts (as few as five minute bursts) with equal intensity can be as effective as one long, 60-minute session.
Regular cardiovascular exercise can also aid in managing and preventing Type 2 Diabetes, by promoting increased blood flow to the tissues and lowering insulin levels. It can also help to manage and maintain a healthy weight, which can reduce the risk of developing diabetes-related complications, such as foot ulcers, nerve damage, kidney disease, stroke, and cancer.
In general, adults should aim for 30 to 60 minutes of moderate-intensity aerobic exercise a day, or 150 to 300 minutes of vigorous-intensity aerobic exercise a week. It is important to talk to your doctor before beginning any new exercise program, particularly if you have been inactive for a while or have a health condition, such as heart disease, high blood pressure, depression, asthma or other mental illnesses. It’s also important to listen to your body and stop the exercise if you feel pain or discomfort. If you experience severe chest pain, lightheadedness, shortness of breath, dizziness or other alarming symptoms, seek emergency medical attention immediately. Konditionsträning