Cardio exercises are those that maintain 80 percent of the maximum heart rate of a person. They rely on jumping, running, walking or swimming. They are physically demanding and give off a lot of sweat. Intense aerobic training can even lead to vomiting. What gives you cardio?
Cardio training develops lung capacity
Aerobic exercises make it possible to cleanse the lungs and increase their capacity.
In the average man it is 4-5 liters, while in women, slightly over 3. Meanwhile, athletes can boast a volume of 8-10 liters of lung capacity. Their size provides oxygen to the body, which translates into clean energy. Intense cardio forces the body to collect larger air gains, which in turn increases the lung capacity. The playing of wind instruments and blowing balloons is similar.
Cardio strengthens the heart muscle
Admittedly, each physical activity has a positive effect on the heart, but cardio is the most effective. The experiment conducted by Harvard scientists in 1986-1998 confirmed this thesis. Men aged 40-75 were subjected to examination. Those who had been running for more than an hour a week had a 43 percent lower risk of developing ischemic heart disease.
Cardio is the most effective way to train your fitness. There is no better way to prepare the body for long-term physical exercise than running or swimming. These activities oxygenate the cells, thanks to which the body has better energy. In addition, cardio increases blood volume, lowers cholesterol and strengthens the immune system. This makes runners and walkers have more spirits every day.
Burns fat tissue
Cardio training is recommended for people who want to reduce body fat. Fat burning can only take place in the presence of oxygen. This, in turn, best hits the body during cardio. How to exercise to lose weight? Among trainers, there is an increasing opinion that as soon as there is a shortness of breath, the pace should be reduced. When tired, the body switches to anaerobic movement, and this does not reduce weight.
During cardio metabolism speeds up even twice. High metabolism lasts up to an hour after the end of training. This is commonly called post-exercise metabolism. Regular cardio training boosts metabolism up to 24 hours. However, it is necessary to disprove the myth that the training in question was the most effective in the morning on an empty stomach. On the contrary – a sleepy body does not provide enough oxygen and draws energy from muscle burning. This is related to high blood cortisol levels after the night that leads to protein breakdown.
Prevents stagnation in the gym
There is no scientific evidence that moderate cardio workouts inhibit the growth of muscle tissue. They are a great way to go out from stagnation for bodybuilders who, by limiting exercise at elevated heart rate, neglected their condition and encountered a wall in further improving the results. Only long-term cardio (an hour or more in one session) can actually start getting energy from your muscles and contribute to burning the wrong tissue.
Strengthens the joints
To enjoy healthy joints, you must train them. Jumping, running strengthens the skeletal system, makes individual bends in the human body become more flexible and resistant to external factors. Their mobility increases, thanks to which active runners or swimmers are less likely to get injured than a sedentary person. What’s more, cardio prevents osteoporosis. Performed from 1 to 3 hours a week extends life to 12 years.
Improves blood circulation
Cardio exercises have a positive effect on the external appearance. They improve the blood supply to the skin, while activating detox for the body. As a result, the skin is radiant and elastic. Cardio is a widely recommended way to fight cellulite. 20 minutes of aerobic training will bring a more noticeable improvement than a week of using the most expensive cream against the orange skin.