We’ve covered the top foods that act to keep our heart healthy, but after taking in that nutrient-dense energy, what should your body do with it? Exercise; do cardio. Elevate your heart rate!
The oft abbreviated “cardio” workout is also referred to as Aerobic exercise. Ignore the flashbacks of neon-colored spandex and Jane Fonda fitness videos; this term is broad and refers to much more than a step-class. It applies to physical activity during which the body relies on oxygen to help produce energy. Muscles like the heart and lungs work hard to transport and deliver oxygen to the body during exercise – i.e. this is “working” the heart, making it stronger and more efficient!
Many types of common activities and sports fall into this category of fitness; anything that includes running, walking, constant or sporadic movement, and gets the heart to beat faster than normal will do the trick.
Note: If you’re beginning a new workout routine, give yourself time to adjust. Start slowly, and build up your heart and body’s endurance.
Why work the heart? MSN-Health offers more than a few good reasons:
Our Top 5 Reasons to incorporate Cardio Exercise into your routine:
1. Reduce Body Fat: with your heart rate elevated, your body is working harder (read: burning more energy/calories) to keep you going. This can be integral in weight loss or weight maintenance, and helps reduce overall body fat.
2. Improve Mood: a consistent exercise routine, which incorporates cardio and strength training, has been shown to reduce feelings of anxiety and/or depression, and improve mood, cognitive focus and sleep.
3. Evade Illness: aerobic exercise stimulates the immune system, leaving it at a lower risk to infection.
4. Reduce Health Risks: this type of fitness isn’t just essential for heart-health, it has been shown to reduce the risks of osteoporosis, cancer, type 2 diabetes and obesity.
5. Age Well: studies have shown that active individuals maintain their independence longer as they age, keeping their “mind sharp” and reducing the risk of cognitive decline. Active people “live longer” than those who are sedentary throughout life.
Convinced to be more active? Or to get started? Know where your current abilities stand, and start conservatively. If you need some motivation, find friends or fitness groups that meet and make it a social event. If you need some tips or training plans, check out the following resources:
Runner’s World Training – Everything from Beginner’s 5K to Marathon PlansLIVESTRONG.com – Start a Cardio Routine
GetFit.com – Cardio Exercises to Get You Started
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