How to Restart or Start a Cardio Habit That You Can Keep.

It’s possible that strength training is in vogue at the moment. Strength training is a great way to improve your health. Aerobic exercise (or cardiovascular exercise) is also a great way to boost your health. The movement increases your heart rate and helps you breathe faster.

The American College of Sports Medicine defines cardio to be any exercise that is rhythmic, continuous, and involves large muscle groups.

Jared Rosenberg is an exercise physiologist at Duke Health, Durham, North Carolina. He explains that cardiovascular exercise can include several activities. Think running, swimming, or riding a bicycle.

Cardiovascular exercise, as the name implies, gives your heart muscle a workout. Alexis S. Tingan is an assistant professor of clinical medical medicine and rehabilitation at Penn Medicine, Philadelphia. This type of exercise is suitable for healthy people without any heart disease. Dr. Tingan says that the heart works the same way as any muscle. It gets stronger when you exercise it.

Cardiovascular health is only one of many benefits you can reap from exercising.

Rosenberg says that research has repeatedly shown that people who exercise more often live longer and are less likely to develop chronic diseases. A study published in Scientific Reports in July 2018 found that those over 50 who exercised most often were twice as likely not to have a stroke, heart disease, or cancer. These benefits are also possible because cardiovascular exercise is part and parcel of physical activity.

Cardiovascular exercise can improve lung function. According to the Cleveland Clinic, the more you exercise, the less your lungs need to work out. This will improve their overall functioning. Tingan says, “You can improve the efficiency of your breathing.”

Tingan says that weight-bearing aerobic exercise like running or walking can improve bone density. Many cardio activities can improve your range of motion for your joints and muscles.

Rosenberg says aerobic exercise can help you lose weight by increasing your daily calories.

He says, “It has been proven that exercise, which includes cardio, can boost your mood and improve the quality of life.” In a study published in JAMA Psychology in January 2019, participants who moved more than they sat decreased their chances of getting depressed. Even if you only drive for 10 minutes, the authors recommend doing at least 15 minutes of high-intensity exercise daily, such as running or walking, and engaging in lower-intensity activities.

What amount of cardio should you be doing? Is it safe to do every day?

The Department of Health and Human Services Guidelines recommends that adults exercise 150-300 minutes of moderate-intensity exercise each week and 75-150 minutes of vigorous-intensity activity every other week. Rosenberg says that you must exercise on consecutive days to reach this goal. This is safe and appropriate. It’s okay to do cardio on successive days, even if it’s the same activity. However, it would help if you planned your workouts so that you can vary the intensity and time spent doing them.

Rosenberg states that for most people, it is safe to run five days per week. However, it would help if you varied the intensity and distance. Alternate between different cardiovascular exercises on consecutive days to reduce the chance of injury.

Tingan says it’s best to combine high- and low-intensity activities. He says that if you do too much cardio at high intensity on consecutive days, your body will have the time to recover.

A wearable heart rate monitor or your pulse can be used to measure exercise intensity. Rosenberg suggests that you can also measure power by measuring perceived effort. A low-intensity exercise is when you exert more effort than standing or sitting down, but it doesn’t mean you are very taxed. Moderate-intensity activity means that you exert yourself. You might feel tired and sweaty, but you can still converse. High-intensity exercises are more intense. You may be breathing hard and having trouble talking.

Give yourself rest days to allow your muscles to recover. Tingan suggests that taking a day off from exercising can help you increase the intensity of your next workout. Your fitness level and workout schedule will determine how many rest and recovery days you have each week.

Do you want to add more cardio to your routine? Here are some ways to get started and stay with it

There are many reasons why a part of your fitness routine can become sloppy occasionally.

Jennifer Ashton is the chief medical correspondent of Good Morning America. She was a long-time cardio enthusiast and has found that she has preferred strength training to cardio over the years. According to her new book The Self Care Solution: One Month of Happier, Healthier and Fitter, this is true.

Ashton realized she was missing out on the overall fitness, stress-busting, and “good sweat” that cardio training sessions bring. She dedicated a month to reestablishing a cardio routine. Ashton set a goal to exercise 20 minutes per day for the month. She says that making the goal achievable and giving her options to fit in a workout were critical factors in her sticking with it. She writes that this didn’t necessarily have to include a hard run or a session at the gym. It could be as simple as a brisk walk or even a party in your living room.

Tingan suggests you consult your doctor before adding cardio to your week.

Here are some tips to help get you started when you’re ready for action:

  1. Take it slow and start low. Tingan says that sometimes people tend to want too much too quickly. Tingan says it is essential to start with something that feels easy, regardless of how many laps or minutes you swim. Tingan suggests a gradual progression of not more than 10% weekly once you have started. You could run 22 minutes daily if you started by running 20 minutes daily for three days.
  2. Set goals. Rosenberg says that setting a plan can help you stay motivated even if your enthusiasm wanes. It would help if you were realistic about your destination. You might train for a 5K if you are starting to run.
  3. Use the buddy system. Rosenberg says exercising with friends can help you remain engaged even when things get tough. It also adds accountability. He says that even if something differs from your favorite, it can still be a great experience if you do it with people you enjoy.
  4. Pay attention to your body. Rosenberg says, “You must listen to your body to avoid injury.” This is a different situation for everyone. This means you should push your body’s limits and rest when it is not. There is no set of rules. He says you need to pay attention and be honest about your feelings. Rosenberg says that a trainer or partner can significantly help by providing objective feedback on what you are doing and experiencing. He says that while exercise is not always enjoyable, it doesn’t have to be unpleasant. You need to find the right balance.
  5. Find something that you enjoy. Experts recommend finding an activity you love to keep you motivated. But what if you don’t like any exercise? Rosenberg says that even if you don’t see something you love, it is essential for your health. He says, “I don’t like broccoli, but I force myself to eat it sometimes because it’s good for my health.” If there is an alternative that feels more tolerable, choose that option. You have many other options to get your cardio that doesn’t involve running.
  6. Do it early. Tingan says that everyone has a different schedule. However, if you can make time to exercise in the morning, it will help you be more consistent. He says that there are usually fewer distractions during the morning than later in the day.


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