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Cardiovascular Exercise – 7 Health Tips
Cardiovascular exercise is one of the best ways to improve your cardiovascular health. Cardiovascular exercise is also referred to as simply “cardio” or aerobic exercise for heart. Exercise for cardiovascular health involves the use of various muscles such as those in the legs and arms, which, in turn, strengthen your lungs and heart. Exercise for cardiovascular health will also help you lower blood pressure and burn calories. Here are 7 helpful tips for successful cardiovascular exercise:
1. Do a cardiovascular activity you enjoy. This may seem obvious, but many people just don’t do it and get bored at the gym. If you enjoy the activity you’re doing, it’s much more likely that you’ll stick to it long term. There is a variety of activities to choose from – from the simple treadmill to aerobics videos to swimming. Find what you like and just do it!
2. Do aerobic exercise for heart on an empty stomach. This is because your glycogen levels are lower at this time and your body can access fat stores much more easily, thus burning them right off. If it’s not possible on an empty stomach, wait at least 2 hours after a meal before exercising.
3. Find a workout partner or some good music. If your brain is focused on a good piece of music, then you are more likely to burn more calories, since you’re not concentrating on the pain of the workout as much. If you have some company as well, you can use the other person to distract yourself from the pain, or, even better, compete against them to see who can get faster results.
4. Stick to a comfortable but challenging pace for your activity. If you are a beginner, you should follow a pace at which you can continue the exercise comfortably for a steady amount of time (an average of 30 minutes). Let your body adjust before you pick up the pace and start moving more quickly.
5. Exercise for at least 20 minutes but for no more than 45 minutes. 3 sessions of half an hour per week would be ideal for cardiovascular exercise. You shouldn’t exercise for more than 45 minutes, as you will increase the cortisol hormone, which will actually make you lose muscle and protect fat instead – and that’s definitely not what you want!
6. Don’t do the same thing all the time. Not only will you get bored, but your body will adapt and stop responding positively. It’s best to have 3 cardiovascular activities you can change around on a regular basis.
7. If you are using caffeine-induced supplements for burning fat, take them 30 minutes before exercising. This is because taking these supplements will improve your capacity to work and the rate at which your body burns fat. They will also make you more immune to any pain you may experience during the exercise session.
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The information supplied in this article is not to be considered as medical advice and is for educational purposes only.
|Cardiovascular Exercises22 Aug 2011|