Understanding Cardio Exercise

WHAT IS CARDIO?

Cardio, short for cardiovascular exercise, has 3 characteristics:

- It uses oxygen- it’s called "aerobic" because your body uses oxygen to produce energy

- It’s rhythmic and sustained- it involves continuous, repetitive movements of large muscle groups

- It elevates heart rate- it gets your heart beating faster than resting

WHY SHOULD WE DO IT?

Cardio has some major health benefits:

- Heart Health- It can strengthen your heart, lowers blood pressure and reduces risk of heart disease

- Mental Health- It boosts mood and reduces stress by releasing endorphins

- Weight Management- It burns calories and boosts metabolism

- Better Sleep- It can improves sleep quality 


HOW CAN WE GET CARDIO IN TO OUR ROUTINE?


There are many fun ways to get your cardio in such as:

Moderate Intensity: Brisk walking, cycling at a moderate pace, water aerobics, dancing, hiking. 

Vigorous Intensity: Running, jumping rope, swimming laps, cycling fast, stair climbing, HIIT. 

Equipment-Based: Treadmill, elliptical, rowing machine, stationary bike. 

As far as how much cardio, the American Heart Association recommends the below:

- Adults- At least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.

- Kids 6-17 years old should get at least 60 minutes per day of moderate- to vigorous-intensity physical activity, mostly aerobic.