Are You Ready For CARDIO?

Cardio is generally a short form for cardiovascular. These are basically a set of exercises which increases the heart beat and blood circulation. During the exercise heart pump blood to the arteries, which deliver oxygen to the working muscles and cell. Individuals associated with Cardio usually have a more efficient heart. Apart from this, this is usually associated with fat loss. To reap the benefits of Cardio , one must practice for 20 minutes daily.
Various cardio exercises include running, swimming, walking, jogging, Aerobic, biking, rowing, Stairmaster etc. Cardio also floods the brain with chemicals that enhance functions such as memory, problem solving, and decision making. And new research has found that this kind of exercise may even cause permanent structural changes to the brain itself.

Let’s jump to the benefits:

·          Reduction in blood pressure

·         ·               Increased HDL-cholesterol (the good one)

·         ·               Decreased total cholesterol

·         ·               Decreased body fat stores

·         ·               Increased aerobic work capacity

·         ·               Decreased symptoms of anxiety, and depression

·         ·               Increased heart function

·         ·               Possible reduction in mortality in post myocardial infarction patients

Guidelines for cardio exercise:

Frequency: 3- 5 times per week.

Duration:  20- 90 minutes per session.

Intensity:  55/65 – 90% of maximum heart rate.

These should be followed for maximum benefits. Beginners can start with low intensity.

Maximum Heart Rate Formula:

 Step 1.      220-current age= Maximum Heart Rate (MHR)
Step 2.       MHR x 55% or 65 % = Low end percentage (minimum beats per minute)
Step 3.       MHR x 90 % = High end percentage (maximum beats per minute)
·                         If you took your pulse for a full minute during exercise you would count a certain number of beats or pulses.  Those beats represent the above percentages/numbers (steps 2, 3) in your formulas.  If you take your pulse for 10 seconds then you need to divide the above answers in steps 2 and 3 by 6 in order to get the beats per 10 seconds. 

As with all modes of exercise it is important to check with your physician before embarking on a new fitness routine.