What is cardio training and what are its benefits?

If you barely exercise, you are overweight or taking up an accident, cardio training is an excellent choice to establish a basic fitness experience.

Cardio training or aerobic training is a type of training that poses a significant metabolic demand on the body.

Come on your heart and the lungs to work more and for a longer period of time in order to provide oxygen to your body.

Compared to aerobic training, anaerobic training does not require oxygen and cannot be performed for a long period of time.

Depending on your goals and preferences, cardio training can be performed by itself or in combination with a type of anaerobic training.

Aerobic exercises include:

• Standing
• Jump rope
• Jogging
• I swim
• Boating
• Cycling

You can vary the intensity of your training by starting with a low intensity training and, as physical conditions improve, move on to a higher intensity training.

How is the intensity of a workout determine?

The intensity of the training refers to the percentage of the maximum cardiac frequency (MHR) that your scope during an aerobic workout.

You can determine the maximum cardiac frequency by subtracting your age of 220.

For example, if you are 35 the formula seems the following:

220-35 (age in years) = 185 beats/minute (BPM)

Determining the intensity of your training is important because you have to know if you are doing enough exercise or too much exercise.

What does it mean low, moderate and high intensity?

Low intensity means going to about 40-60% MHR.

For example: 185 x 60% (or 0.6) = 111 bpm

Moderate intensity means going to about 70-75% MHR

For example: 185 x 75% (or 0.75) = 139 bpm

High intensity means going to about 80-85% MHR

For example: 185 x 85% (or 0.85) = 157 bpm

And the main advantages of cardio training?

1. Reduce fat

During a cardio exercise you will burn many calories, especially if you train in high intensity.

For example, an average person weighs 70 kg (155 pounds) and performs a 30 -minute high intensity training, will burn 260 kcal, while a person weighs 83 kg (185 pounds) burns 311 kcal.

And since it is a prolonged and prolonged effort, you will empty carbohydrate reserves and you will start burning fat for fuel.

To find out how many calories it burns based on weight and different activities, click here.

2. Easy to start

You can start with aerobic training with almost nothing and your pace.

Put the shoes, exit the door and you are coming.

Take a 30 -minute walk.

If walking looks easy, try a light jogging. The key here is to start and determine your rhythm.

Building a routine is more important than anything else. This will ensure that you create consistency with your training.

Being consistent will help you progress, increase the intensity and obtain better results.

3. Strengthen the heart

Aerobic training can help your heart work better.

It does it by improving yours:

The heart rate is the amount of liters of blood pumped from the heart to the minute.

Normally the cardiac range is about 5L/min, but during an aerobic training session it can reach up to 20-22l/min.

With coherent training our heart will adapt and will be able to work better even at rest.

The volume of Stoke represents how much the blood pumps of the heart is blood for beat.

During an aerobic training session, the muscles of your body act like a pump that sends more blood to the heart, making it better than blood.

With the increase in volume, the muscles of the heart are forced to lengthen, this translates into a much greater contraction force.

It’s like when you play with an elastic, the more you stretch it, the more it will fly when you release it.

The same applies to the heart, the more elongated, the greater the systolic ejection force and the emptying of the heart, so the greater the amount of blood that pumps at each beat.

This means less work for your heart, because it reduces the number of beats per minute, leading to a slower heart rate and potentially lowering blood pressure.

4. Improve breathing

Aerobic training has a remarkable impact on the production of oxygen and carbon dioxide.

The body needs more oxygen to function, so the breathing frequency increases from 12-15 breath per minute to 35-45 breath per minute.

Breathing becomes deeper, the amount of inhaled air at each breath increases.

When they rest, inspire approximately from 0.4 to 1l of air. When you are engaged in an aerobic activity, the amount of inhaled air per breath can rise up to 3l per breath.

Your lungs and respiratory muscles will become better at feeding you with oxygen, increasing resistance.

5. It improves social life

Aerobic training can add to your social life.

If you like to run, you can find a partner running and make your exercise more fun.

Try a dance lesson and meet new people.

Join or build a team with friends and through a ball around the evening or weekend.

It all depends on being social and engaged in a sort of physical activity, making it much more exciting.

Other benefits of aerobic training, which are generally associated with any form of regular exercise include:

• Sleep better
• Best mood
• Lowers depression
• Best immune system
• Lowers the risk of action drops, strokes and metabolic syndrome

Some things to look for when performing aerobic training:

1. Muscle mass does not increase

If you are trying to build muscle mass, aerobic training may not be the right thing for you since it offers little resistance.

If you earn muscles is what you want, try the training of the strength.

2. Difficult for people with chronic pain

If you have a sort of chronic pain, go first to see a doctor and face the problem of pain.

After eliminating, look for a coach who can help you train by working around pain.

3. It can become boring

If you decide to take the race and become boring after a while, no problem.

Take a break from it and try a different activity such as swimming or cycling.

4. It can cause excessive injuries

Since cardio involves a repetitive and prolonged effort, it can lead to excessive injuries.

We recommend a step back a little and we recommend trying something new.

Doing routine maintenance work such as rolling foam, stretching and rest can sufficiently reduce the risk of excessive injuries.

Cardio training is a great way to start training regularly to build a fitness base in order to be able to work better in any physical activity.

Using it as a tool and comb it with a sort of strength training you can get grid results and make you demanding and fun workouts.