Cardio exercises or Aerobic exercises that work on the aerobic energy-generating process. In this kind of exercise, oxygen is used to meet the energy requirements needed for physical activity. Light to moderate exercises are involved in the cardio. The low-intensity cardio exercises are more than enough to convert carbohydrates into energy. Mitochondrial ATP Production is made used for energy production during low-intensity cardio exercises. Running, jogging, swimming, cycling, stair climbing and walking are some of the common cardio exercises.
In general aerobic exercises are performed at a moderate level that lasts for a long period. Aerobic or cardio exercises differ from anaerobic exercises in the aspect of the intensity of the muscular contractions and the duration it takes. In cardio exercises, the heart rate becomes high over a prolonged period. It also increases the efficiency of the respiratory system as you begin to breathe faster because of the intensity of the exercises. Cardio in many ways is greatly helpful for a healthy lifestyle.
The importance of the cardio exercises
Doing cardio exercises regularly is good to resist many heart diseases. It is a good way to reduce blood pressure level and also maintains weight loss. This in turn is good for the heart and helps in the increased pumping of blood to the muscles. The following are some of the benefits of cardio exercises:
- Resists heart diseases
- Increases the blood oxygen level
- Decreases the level of bad cholesterol and increases the good cholesterol level
- Decreases the blood pressure level
- Regulate blood sugar level
- Increases the cardiovascular health
- Helps and maintains the weight loss
- Boosts the immunity
- Decreases the chronic back pain
Moderate cardio exercises and vigorous cardio exercises
Both moderate and vigorous cardio exercises are needed for the body to function fully and efficiently. Studies proved that our body needs 150 minutes of moderate cardio exercises and 75 minutes of vigorous cardio exercises each week.
Some of the moderate cardio exercises are brisk walking and swimming and vigorous cardio exercises constitute running and cycling. The other forms of cardio exercises include heavy cleaning or gardening, and playing soccer. Etc.
Cardio exercises and health
Thirty-minute cardio exercises workout every day is good for our health. But individuals with chronic diseases and health conditions are asked to refrain from doing cardio for such long times. Exercise is needed for such people but you shouldn’t overdo it.
There are also many bad effects if you only stick to cardio exercises. You will experience intense joint pains and it will slowly start breaking down. Cardio is very much helpful for burning energy. But if you only stick to cardio, your body will get familiarized with the intensity of the exercise, and the fat loss will get reduced. At that point, even when you are doing cardio every day, your body won’t be able to burn the fat.
Persistent soreness is another negativity of doing only cardio. Your body will easily get tired and stressed because of this soreness. With only cardio as your exercise, your body’s cortisol (stress hormone) level increases and will easily strain your body. If you only do the same kind of exercise every day, your body will get adapted to it without producing considerable effects. So along with cardio, you need to focus on the other exercises also. Then only you will be able to produce considerable effects without any side effects.
Best cardio exercises to do at home
- Marching in Place
- Single leg stand
- Jogging in place
- Air Jump Rope
- Arm circles
- Jumping jacks
- Supine snow angel
- Squat jumps
- Jump rope
- Squat to front kick
- Trunk rotation
- Screamer lunges
- Stair climb
- Lateral shuffles
These are some of the best cardio exercises to do at home regularly along with other forms of exercises.
There are certain cardio exercise machines which will help you with your daily exercises. They are Stair Climbers, Air bikes, Arc trainers, treadmills, Vertical climbers, Exercise bikes, Non-motorized treadmills, and Peloton bikes. These machines help you with body stamina and increase your cardio capacity. It also burns out a lot of fat, strengthens the heart, lungs and muscles and improves the balance of the body.
In many aspects, doing cardio exercises regularly comes with many plus points for maintaining a healthy lifestyle. It greatly helps in keeping our body fit. Studies show that cardio is very much helpful for people with arthritis. For cancer patients and individuals suffering from chronic heart diseases, cardio proves to be an effective way to improve their mind and body conditions. It not only helps in physical fitness but also helps with mental fitness too. But the only thing that we need to keep in mind is not to stick only to cardio alone. With cardio, we have to do and give importance to other exercise forms also.