Cardiovascular Exercise: Important Things To Remember
The importance and benefits of doing cardio are clear. However, in doing so, it is essential to know how to do it the right way. Below are the things to remember before, during, and after performing cardio exercises.
Before the Cardiovascular Exercise or Class
√ Good Rest
Having enough sleep and rest is important. Your muscles and body are in good condition, making it easier and fun to do cardiovascular exercise.
√ Eat and Hydrate
Energy is needed in any physical activity. Have a light meal and drink plenty of water, and wait at least 30-45 minutes before doing your cardiovascular exercise.
√ Warm Up and Stretching
It helps prepare the muscles and prevent pain and injury in the body. Have at least a 5-10 minute slow warm up and stretching exercise before the actual cardiovascular exercise.
During the Cardiovascular Exercise or Class
√ Breath Normally
Relax and breathe normally. Your body needs to replenish oxygen lost during the cardiovascular exercise
√ Always Hydrate
Water is loss when you sweat when you do physical activities like cardiovascular exercise.
√ Do It The Right Way
Make sure you do it smoothly and the right way to achieve goals and prevent unnecessary pain and injury during the cardiovascular exercise.
√ Gradual Exercise
Do your cardiovascular exercise little by little. Increase intensity and length of time spent performing the exercise gradually to prevent unnecessary stress and injury in your body muscles.
√ Do Not Force Your Body
Stop to the point when you feel tired, uncomfortable, and feeling pain in any part of your body during the cardiovascular exercise.
√ Be Entertained
Play music or watch something to keep you entertained and prevent boredom during the cardiovascular exercise.
Have fun doing your cardiovascular exercise. Treat it like a form of play and relaxation that is good for your mind and body.
After the Cardiovascular Exercise or Class
√ Cool Down
Your body needs a smooth transition after the cardiovascular exercise. Ease up on the intensity of your workout as you approach the end of your exercise. Do a light 5-minute exercise to cool down.
√ Do Not Rest
Avoid resting immediately (lie down, sit, or stand still) after the cardiovascular exercise to avoid feeling sick after the workout (dizziness, heart palpitations, or lightheaded).
Muscles normally contract after a workout. Doing stretching again after the cardiovascular exercise prevents the muscles from shrinking. It allows your muscles to rebuild, relax, prevent stiffness and soreness, grow stronger and bigger, help speed up circulation to tissues and joints, removal of unwanted waste products in the body, add mental sharpness, and thus allowing you to achieve the full benefit from your hard work.
Drink 2-3 glass within 2 hours after you finish your cardiovascular exercise to replenish water loss. You may not feel thirsty anymore but you need to drink water to prevent getting dehydrated because more sweat is produced after a physical activity.
Energy is used up during the workout and needs to replenish lost calories and carbohydrates. Body muscles also are torn after. It’s recommended to eat as soon as possible or within 90 minutes to repair muscles and boost your energy again. Eat foods that are high in protein and complex carbohydrates. The protein will repair then torn muscles and make them stronger while your body rests after the cardiovascular workout. The carbohydrates will re-energize your body by slowly becoming calories needed by your body.