It is well said that “A sound mind resides in a sound body”, and in today’s era, everyone is in the desire to be fit and well built, whether it be the school going kids or the office going adults. In this race, the professional women as well as the housewives are not lagging behind.
They are continuously putting efforts and exercising to remain fit and healthy. The reason might be any, but the outcome is a healthy lifestyle. We should be proud of ourselves that we are moving towards a more healthy community.
There are a variety of exercises one can do to meet his/her requirements. But here we are going to talk about the CARDIO WORKOUT.
A cardio workout is a set of exercise which increases the heart rate. It is also one of the most common exercises for weight loss. The muscle power increases due to regular muscle contractions. This in turn increases body fitness. We shall learn more slowly into depth.
As inferred by the name itself “cardiac”, these set of exercises are closely associated with the heart. These improve the functioning of our heart, and it can be said that these exercises makes our heart “smart” and “strong”. Cardiac exercises maintain a proper blood circulation all around the body and thus, maintain the oxygen delivery system. No doubt it is faster and efficient than any delivery system in the world.
There are two categories which come under the cardiac exercises:
- Aerobic exercise
- Aerobic conditioning exercise
- Anaerobic exercise
Aerobic exercises are those in which, while exercising, the oxygen demand is sufficiently met with the oxygen supply. These exercises train the heart to become more efficient.
This in other words can be said that it improves the capacity of heart to supply blood and oxygen properly to all the parts of the body. This also undertakes the monitoring of lungs.
Aerobic conditioning exercise is same as of aerobic, but conditioning is given the priority. It trains the lungs and heart to pump blood and efficiently allow the supply of oxygen to muscles and organs.
Anaerobic exercise is more intense and tiring than aerobic. It is the 70-90% performance given by the body in exercising. It produces the maximum heart rate. This is because the oxygen demand is not met adequately with oxygen supply. This exercise produces lactic acid in the body, and may produce what you can call “cramps” in the whole body.
EFFECT OF CARDIAC WORKOUT ON HEART
There is a direct relation of such workouts with the heart.
Regardless of the age factor, aerobic activity increases the athletic ability and manages body weight. As your body adapts to the aerobic workouts gradually, it becomes stronger and fitter. And, if taken with a healthy diet, it works as a hat-trick on weight loss. Aerobic exercises include a regular workout which slowly increases the stamina and endurance of the body. It may be tiring for short term but it is beneficial for us on long term basis. It will reduce fatigue and you will experience less tiredness. These exercises also activate our immune system to act as a shield to vulnerable illness and diseases. Even minor infections such as cold and flu would be taken aback.
A strong heart doesn’t need to beat fast in order to be termed as strong. Its strength is determined by its capacity to pump blood and improved flow of oxygen to all parts. This workout can help to even release your stress and turn your gloom into some excitement and enthusiasm. Why? The negative energy of depression is taken away from you while exercising and is used up by the body. Now you understand why you feel better when you take care of your health and fitness? These exercises also relieve the hidden anxiety and physical stress.
The Learned say , the one who exercises daily lives longer than those who don’t. So, the fitness soldiers, consider yourself lucky!
Now we had talked about enough of these workouts, without even knowing the proper exercises. Well, no worries. We all knowingly or unknowingly do the cardiac workout daily despite of our busy schedules. Hence they be considered the best workouts.
Top 10 Cardiac Exercises :
Who knew a short walk to a nearby park could be so beneficial? Whenever you get time, be it the morning fresh hours or the soothing summer evenings, go for a walk around with your family or friends. It definitely would make a difference to your lifestyle as well as physiologically improve the body fitness. If alone, you can definitely have your headphones in and a long walk around the area.
Rainy season has been the major limitation to such workout. No worries, gymnasiums have treadmills , and even some of us are lucky enough to get the treadmills at our homes.
- Hill Sprints
You need a hill for such kind of sprint. If this is not possible, you can easily use the elevated land and sprint in sets according to your endurance capacity or as directed by the trainer.
- Jump Rope
Since childhood we have been doing this interesting exercise. This exercise can be done by two methods, either by taking a time limit and counting the repetitions, or by taking a minute off after 10 minute exercise. This will condition the body and gradually increase the endurance power.
Mild running is termed as jogging. It can be done for longer periods of time. Whereas , running is more intense and thus should be done for a limited time period. But remember to put on Good Running Shoes!
Swimming is one of the most vital cardiac workouts. It increases the lung capacity, stroke volume, tidal capacity and all the technically named cardiac processes.
Biking doesn’t mean riding a engine equipped motor bike. Infact, this means cycling at Uneasy terrains.
- Jump Squats
These may make you look like a monkey, but this is the best magical cardiac workout according to the surveys conducted by the experts.
This is a fun way to learn in groups , exercise and enjoy. The moves in aerobics are gradually made tougher and tougher, but it will always remain the best way of cardiac workout.
Rowing always does not require a boat and a river body. Rowing is a muscular exercise which can be done through machines.
This is termed as the biggest stress reliever, which can be done with the help of a punching bag at home or at the gym.
It is to be noted that different age groups have different capacities and different guidelines to undergo cardiac workout. It is required that you should be well aware about your age limitations or physiological limitations. You may consult a trainer or enquire yourself through the online information available. Be informed and workout safely.