ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Learn to Love Cardio: A Quick Guide to A Healthier Lifestyle

Updated on April 14, 2015

Benefits of Doing Cardiovascular Exercise

  • Helps you lose weight
  • Strengthens your lungs and heart
  • Increases your bone density making them healthier and stronger
  • Stress relief
  • Reduces risk of heart diseases and various types of cancers
  • Can reduce symptoms of depression and anxiety
  • Boosts confidence in your body image
  • Sleep better, have more energy and set a great example for those around you!

More: http://exercise.about.com/od/cardioworkouts/a/cardio_exercise.htm

Simple Tips to Help You Fall in Love with Cardio

Despite all the known benefits of exercise, there is one type that many people love to hate: cardiovascular exercise, or “cardio” for short.

Cardio conjures images of endless jogging on a treadmill or spandex-clad bodies bouncing to pop music. It can be intimidating to start and even tougher to stay committed to regular cardio exercise. Because cardio is so beneficial, it is worth exploring some of the common reasons people shy away from it, and how those objections can be overcome.

Let Us Know!

What is your go-to cardio exercise?

See results

For The beginner that wants to lose weight and get healthy, but is unsure how to start:

Cardio activity can be adapted to the abilities and goals of every individual. One way to jumpstart a heart-healthy lifestyle is to participate in group activities. Walking with friends or joining a class is a great way to add accountability to a fitness plan.

The social aspects of group exercise are strong psychological motivators to stay on track. For those who avoid cardio because of aching backs, knees or other joints, low-impact activities like water aerobics, bike riding and swimming are good options.

Cardio benefits can be derived from a huge variety of activities, like: tennis, skiing, basketball, dancing, roller skating and martial arts. When engaged in cardio activities for at least 30 minutes, several times per week, health quickly begins to improve.

Lamest Excuses Not to do Cardio

  • My favorite TV show is on
  • I'm too sore
  • I'm too tired
  • I'll do it tomorrow
  • I didn't get enough sleep
  • I lift weights
  • I'm on my feet all day

For The exerciser that focuses solely on strength training:

Strength training alone cannot provide overall fitness, and it works best when combined with cardio activity.

Cardio maximizes the results of muscle building, and increased muscle in turn boosts metabolism and fat-burning. People who weight train in a health club often hate the thought of climbing on a boring treadmill or elliptical machine for cardio exercise.

There is no need to limit cardio to just two machines. Incorporating sessions on the rowing machine, stair climber or stationary bike can provide variety and beneficial aerobic training.

Furthermore, there are many cardio exercises that require minimal or no equipment. Skipping rope, step-ups, mountain climbers and burpees are all challenging, heart-rate raising exercises. By rotating intervals of cardio exercise with weight sets and recovery sets, a well-rounded workout can be achieved.

A Simple Way to Start Running That Won't Kill You

Week
Exercise
Time Amount
1
Run
5 Minutes/Day
2
Run
15 Minutes/Day
3
Run
30 Minutes/Day
4
Run
45 Minutes/Day

For The person who doesn’t think exercise is needed because he or she is not overweight:

Often, people who are naturally slim and not prone to weight gain can assume that exercise is unnecessary. The benefits of cardio go far beyond shedding pounds, because of their unique impact on our vital organs. "Cardiovascular exercise is any type of exercise that increases the work of the heart and lungs," says Tommy Boone, PhD, a founding member of the American Society of Exercise Physiologists.

The unique advantages of cardio exercise include: improved heart and lung function, lower blood pressure, lower cholesterol levels, increased fat burning, reduced stress and even better sleep. Additionally, research from the American Heart Association has shown that cardio activity can dramatically reduce risk factors for many chronic diseases, and it is linked to lower mortality rates in those who regularly engage in it

The benefits of cardio can be measured

Perhaps the most potent motivator for cardio is getting immediate feedback on just how much it can improve fitness.

Because cardio exercises the heart, a heart rate watch can show how the body is responding to the training load over time. Just as larger weights demonstrate increased muscle strength, the heart rate can indicate when an optimal fat-burning zone is reached during a workout.

Anyone wishing to do focused, efficient cardio exercise should consider investing in a quality heart rate monitor. It is not only a measurement tool, but also a training partner and coach.

Cardiovascular fitness is a journey, not a destination. This category of exercise truly has something to offer everyone. With its huge variety, accessibility and measurability, the cardio workout can be a solid foundation for health and wellness.

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)