TargetWoman - Directory Portal for Women
TargetWoman - Directory for Woman

Cardio Workout

TargetWoman is a directory/portal dedicated to Women - Articles of lasting value from Hair styles to liposuction, from working women to fashion jewellery and a handpicked listing of sites of importance to women.
Search from our Articles

Print   Book mark this   Read this later   Send this   Browse by Topic  

With increasing instances of heart disease and growing awareness for maintaining optimal body weight, cardio workouts have become an important facet of fitness regimen schedules. . The American College of Sports Medicine recommends that cardio activities be done 3 to 5 times per week for 30 to 45 minutes. In fact cardiovascular activities are at the heart of most outdoor exercises and sports such as tennis, golf, skiing, basketball, volleyball, boxing and hiking. In fact, the release of endorphins and mood enhancing hormones can be an antidote for those suffering from depression.


Cardio Workout

Cardiovascular workout is any type of exercise that increases the work of the heart and lungs An exercise routine or workout is cardiovascular in nature if it elevates your heart rate to nearly 60 - 85% of its maximum rate. Good examples of cardiovascular workout activities are walking, running, swimming, biking, aerobic dance, step aerobics, kick-boxing, rowing and jumping rope. Vary your cardio workout regimen with different speeds, inclines, distances and heights. Combining several cardio exercises in a workout session helps ward off boredom.


Swimming - Aquatic exercise is ideal cardio workout for those suffering from orthopedic problems. Steady swimming movements help in working out the muscles of the legs, back, hip and abdomen.


Step Aerobics - This aerobic activity targets the butt, hips and legs and can help in burning 400 calories in a half-hour workout session.


Cycling - Cycling is a favorite cardio workout with many. You can cycle outside and breath in the fresh air or have a cardio workout at home on an exercise bike. Work your legs at around 230 - 500 in 300 minutes.


Elliptical Training - You can use an elliptical trainer to burn calories - an excellent cardio-vascular workout. This exercise routine offers the same cardio workout as running but is easier on the knees and ankles. You can increase or decrease the resistance to get the benefits of different cardio workouts in one session.


Running - Running is a cardio workout activity that helps you burn many calories. But it carries the risk of injury. Walking can give you the same cardio benefits running does, if you walk with the right intensity.


Best Cardio Workout

Each one has their individual preferences for cardio workouts, be it running, swimming, walking or bicycling. Enjoy the benefits of a cardio workout with sustained activity for about 20 minutes or more. If you are considering running, begin with about 20 minutes but slowly work your body up to a 30 - 45 minutes workout. It will keep your heart in good condition. The efficiency of a cardio workout is measured in RPE (Rate of perceived exertion) and heart rate. You can check your heart rate by counting your pulse beats in 15 seconds and multiplying it by 4. RPE is measured on a scale of 0 - 10 where 2 is a warm up stage while 10 is a stage when conversation is impossible.


Embarking on a cardio workout soon after a full meal can be counter productive since the digestive process reduces oxygen and nutrient supply to the working muscles. It may result in gastric discomfort. Do not eat for an hour after your cardio workout so as to enable your body to shed excess fat. Embarking on a cardio workout first thing in the morning is considered ideal for burning calories. The body starts burning stored fat and you can see better results. Your metabolism gets revved up immediately after your morning cardio workout and elevated throughout the day.


This will help in burning more calories and weight loss. But this theory is scoffed at by those who insist that majority of fat that is burned occurs in the two hours after your workout as your core body temperature returns to normal. The best cardio workout is one that works your target heart rate at the higher end. It helps the entire cardiovascular system to become stonger and burns fat too. Some cardio exercises burn more calories than others. Skipping, jogging and elliptical machine are some of them.


Over the years, cardio workouts have come in for a lot of attention. These exercises elevate your heart rate to about 50% of maximum level and use large muscle movements over a sustained period of time. The benefits of cardio workouts are many:


  • Improve and increase heart and lung efficiency
  • Reduced risk of heart disease
  • Lower LDL cholesterol
  • Increase HDL cholesterol
  • Reduce blood pressure
  • Burn calories
  • Lower body fat
  • Increase bone mass and muscle tone
  • Reduced risk of osteoporosis
  • Increased stamina
  • Decreases depression and anxiety

Avoid weights and cardio workouts on the same day. If you must do both, get into your cardiovascular workout after you are done with the weight training. Do not forget to stretch and warm up before the cardio workout. Let the body tissues warm up before they are worked out. Similarly, allow for a cool-down time with some mild stretching. Always check with a health professional before undertaking any exercise. Start off gently and work your way to better fitness levels. Breath well during the cardio workout to supply your muscles with oxygen.


Cardio Workout at Home

You can work on 2 or 3 different machines for about 10 - 15 minutes for variation and variety. Choosing the right equipment for cardio workouts at home is critical. One of the options for a cardio workout at home is getting yourself a treadmill. Exercise bikes are also popular cardio workout equipment for home gyms. Exercise bikes are safer than tradmills in that you can fall off a treadmill. It is easy to get distracted by a movie or music and fall off a treadmill track. A treadmill can be put severe orthopedic stress on your ankle and knee joints.


But a treadmill gives you a cardio workout at home that can shake off more calories than an exercise bike. While a person can burn nearly 750 calories per hour on a treadmill, an exercise bike will help shed off nearly 550 calories in an hour. Relieve yourself of the boredom of a cardio workout at home by listening to music or watching a good movie on DVD. Program your exercise bike into various routines, depending on your fitness level. You can select sprint or even pedal uphill. In this way you can format the cardio workout to your needs.


Give yourself a full body workout with a rowing machine. Home gym cardio workouts are convenient and reduce the hassles of driving and spending time away from home. It is critical to plan your cardio workout at home to suit your fitness level. Low impact cardio exercises include swimming, walking, inline skating, stationary bike and elliptical machine. You can go in for cardio workouts at home sans exercise machines too. Try running, jogging and skipping. Drink plenty of water before, during and after exercise. Dress appropriately and ensure that you are clear with how to use various equipment.


Types of Diet Types of Diet
Therapeutic Lifestyle Changes Diet - Keep cardiac disease at bay ...
Dukan Diet Plan - French diet plan ...
Diet Plateau - Sunk into a plateau ...
High Protein Diet - How safe is it? ...
Elimination Diet - Triggers food allergies ...
Raw Food Diet - Raw and uncooked ...
Paleo Diet - Paleolithic diet ...
Liver Cleansing Diet - Improve liver functioning ...
Intermittent Fasting Diet - 5:2 diet ...
Low Fat Low Cholesterol Diet - Low on fat, cholesterol ...
Low Carb Diet - Reducing carbs with high glycemic index ...
Vegan Diet Plan - Devoid of animal meat and products ...
Hay Diet - Can be followed lifelong ...
Sacred Heart Diet - Soup-based diet ...
Heart Attack Diet - Keep the heart healthy ...
Diet after Gastric Bypass - Getting used to a new pattern ...
RICE Diet - Restricted salt intake ...
Gluten Free Diet - Leave out the leavening substance ...
Acid Reflux Diet - Relief from heartburn ...
Detox Diet - Cleanse the body ...
Sonoma Diet - Realistic and easy to follow diet plan ...
Glycemic Index Diet - Ideal for diabetics ...
Montignac Diet - Choosing the right foods ...
Diabetic Diet Plan - Read up on how you can bring about a diet and lifestyle change to tackle diabetes ...
Healthy Breastfeeding Diet - Healthy nursing ...
Negative Calorie Diet - Eating your way to weight loss ? ...
Fad Diet - Find out how to identify fad diets that are nutritionally skewed and calorie restrictive ...
Blood Group Diet - Eat according to blood type ...
Diverticulitis Diet - High on fiber, high on health ...
DASH Diet - Recommends dietary modifications to the typical American diet ...
Ornish Diet - Healthy heart diet ...
3 Day Diet Strategy - A diet strategy for quick loss of pounds ...
Ketogenic Diet - Avoid the unpleasant side effects associated with Anti epilepsy drugs ...
Zone Diet Plan - The forty thirty thirty diet ...
Anti Aging Diet - Keep the youthful verve ...
South Beach Diet - South Beach Diet and some simple diet plans ...
Gall Bladder Diet - Partake of leaner meats and low fat substitutes ...
Low Cholesterol Diet - Is your diet good for your heart? ...
Low Sodium Diet - Limit the intake of salt ...
Diet and Kidney Disease - Control sodium and water ...
Scarsdale Diet Plan - A rigid diet outline that has to be followed for 7-14 days ...
Macrobiotic Diet - Ying and Yang ...
Osteoarthritis Diet - Reduce inflammation and pain ...
Depression Diet Plan - Foods to help your mood ...
Migraine Diet - Avoid known triggers ...
Restricted Salt Diet - Hold that salt ...
Gout Diet - Deposition of uric acid in the joints ...
Rotation Diet - 1 week of no restrictions ...
Diet Cancer Patient - Foods that rev up your immune system ...

Ways to better Health Ways to better Health
Boost Metabolism - Perk up the metabolism ...
BMI Calculator - Body Mass Index score ...
Low Fat Dessert - Low on fat, high on taste ...
Whey Protein - The goodness of essential amino acids ...
Diet and Fitness - Diets and Fitness Caveats ...
Fitness Exercise Articles - Women's Fitness from isometrics to Yoga ...
Cardio Workout - Set your heart pumping ...
Aerobics - Physical exercise that increases the heart rate and body intake of oxygen ...
Yoga - Develop a calm and stress free mind in a fit body ...
Body Toning - Lean and fit ...

Cardio Workout

RSS feed on Women Diet
Cardio Workout