What is cardio?
This word is abbreviation for cardiovascular that use for circulatory system which include heart and blood vessels in your body but some people apply this word for exercises that improve circular system.
This kind of exercise are performed over long period of time and increase heat beat and pumping blood in the vessels and finally carrying nutrients with oxygen to all cells.
Every activity that increase heart beat to 50 or 70 percent maximum, could be called cardio, to find out more you could subtract your age out of 220 for example if you are 40 it can be like this ( 220-40=180), its good if your heart beat is around this number.
It doesn’t matter if you do what sort of exercise like dancing, cycling, tennis,… every exercise you prefer can do this.
In the other word every activity in moderate intensity in long term that keep your muscular system up and provide enough energy for any activity called cardio.
Aerobic activity is a set of metabolic process inside our body that decomposing carbohydrates and fatty acids with oxygen and then provide enough energy for your body, so in these exercises body could use enough energy for muscles.
Walking, cycling, Roping are popular between activities.
Cardio, aerobic activities,
Doing exercises that increase efficiency of energy production system and improve heart stamina of heart called aerobic.
One of the most important aerobic exercise principal is continuance for people who follow the goal of health, doing aerobic exercise is part of their life even for athletes if they set aside aerobic activity everything they obtained could be disappear.
Aerobic or Cardio Exercises
Doing an exercise that increases the efficiency of aerobic energy production mechanisms and increases cardiorespiratory endurance is referred to as aerobic exercise. One of the basic principles of aerobic exercise is its endurance. For the one pursuing health goals, aerobic exercise should be a valuable part of life, and for an athlete it should be viewed an integral part of exercise programs, this is because the readiness gained through aerobic exercise is not stored and the effects of aerobics exercise disappear quickly as they are set aside.
One of the most prevalent questions about aerobic exercise is: How hard should one do exercise to affect the cardiorespiratory system and finally to increase functional capacity? Pre-respiratory training will be achieved by exercises that are 50 to 85% of the maximum oxygen consumption. It is generally believed that the lower limit of this intensity (50%) is for inactive people and the higher limit (85%) is for active people. The intensity of the activity should be proportional to its duration, such that the person can do exercise enough, consume at least 200 to 300 kcal per session to control their weight while increasing cardiorespiratory fitness as well. If the activity is too intense, the person may not be able to work long enough m thus failing to achieve the desired goals.
Now the question is: Why should we deliberately increase our heart rate, get tired and sweat? There are 10 good reasons for this:
- Cardio exercises help you lose weight
If you shake your body, you can burn more calories compared to the time sitting in front of the TV. The faster you move, the more calories you will burn. Think of it this: If you decide to lose weight, and whiel you are currently eating 3,000 kcal, you will be able to lose weight by eating less or burning more calories. It is interesting to know that cardio exercises helps burn calories than working with weights, which usually includes 45 seconds of weight moving and 1 minute of rest.
- Your heart is a muscle
Your heart also has muscular tissues and needs to be moved just like any other muscle in your body. Otherwise it will become weaker and weaker. Imagine your heart like a 6-cylinder engine: When the engine is new, all 6 cylinders are ready to work, they just need your hint to rumble. In the next 20 years, you will drive the same car, but this time you are using its 2 cylinders, because you want to save fuel! the other 4 will never work out. Go this way until you decide to use those innocent 4 cylinders again. How do you imagine the 4-cylinder, neglected for years, will work right now ?
- Stronger blood circulation, more nutrients
When you do cardio exercises, your body’s cells need more oxygen and nutrients. To respond to this need, the delivery system is strengthened to deliver more oxygen and nutrients to the cells, the capacity of the lungs is thus increased, the heart will be able to pump more blood, with blood vessels coming stronger and potent. This means that more nutrients will reach cells from now on. If your cardiovascular system was already like a spiral side street, it is now a wide highway where no truck will get stuck!
- Cardio pressure means less pressure
Another interesting thing about this is that, except when you do cardio exercises, your body will experience less depletion in general. A normal human heart rate is about 80 to 90 beats per minute, while the heart rate of a relatively active sprinter is reduced to about 60 to 70 beats per minute. This is like a thin oil pipe, which has to work under full pressure to transfer 500 gallons per hour. But a larger pipe can deliver the same amount, but will be under much less pressure than its capacity, so it will less decay.
- Cardio keeps your brain young
Some studies have been performed at the Boston University to investigate how the brains of people with fit bodies relate to their hearts! What was the outcome? People with weak hearts consume less brain than those with strong hearts! So the weaker your heart is, the less blood it will handle to carry, thus less oxygen and nutrients reach your brain, with your brain aging faster.
- Cardio will make you think better
Our brain benefits from cardio in this way: When you move, your brain processes more information at a time. Where are you heading? What are the barriers on your way? What are the people around you doing? etc. When obese children do exercise, their math and mental abilities get improved without any special training! this is only because their brains learn to process more information at the same time.
- Cardio reduces depression
Many people suffering from major depression have to take heavy medications to remain under control, when in fact your body provides those cures by itself if you let it do so! Running causes endorphins to release, as it a hormone that will change your temperament and keep you refreshed. Therefore, cardio exercises can reduce the amount of your medication, and of course the complications from these medications will be limited.
- Cardio can improve your sleep
About half of the world’s population suffers from sleep-related issues, do not have deep sleep or have poor sleep quality. In this case, too, medical drugs are increasingly prescribed to improve these problems, whereas research has demonstrated that people who are obese and also use sleeping pills are exposed to a higher risk of death!
Once again, our body is able to produce the cure for this problem, albeit if you provide the motivation for it: Regular cardio exercises help us sleep better, longer and deeper sleep, as simple as this. Even those suffering from chronic insomnia, but do some sort of little light cardio exercises in the evenings, fall asleep 54% faster and sleep 37% longer compared to other groups.
- Cardio increases bone density
When women get older, they suffer from a disease called osteoporosis, i.e., bone tissues becoming thin or bone density losing away. If you see an elderly woman with a bent back, you have probably observed an early version of osteoporosis. Cardio combined with strength exercises greatly increase chances of preventing this condition.
- Cardio increases self-confidence
Many of the people having a sedentary life feel that their body is a vehicle rather than a part of themselves and do not care about it. Work on your body, feel it and see the changes; this will completely change the way you see at your body. Particularly if you benefit from cardio exercises, you will lose weight, have better sleep and your depression decreases. These changes will increase your self-confidence in an amazing way.