Get A Proper Cardio Workout For Full Benefits
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Get A Proper Cardio Workout For Full Benefits
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Some people say that some exercise is better than no exercise at all. While this may be only partly true, it would also be a waste to do your cardio workout the wrong way or halfheartedly, getting very minimal results and even getting injured. Why not do your cardio workouts properly in order to get full benefits without the risk of injury?
Before starting any cardio workout, you first have to go through your warm up and do a stretching routine. The warm up slowly adds heat to your cold muscles to prepare the body for the physical exertion you will be putting it through. Gradually increasing blood circulation through your body until your heart rate goes above 100 beats per minute before more rigorous activity prevents injury to the muscles. Walking or marching in place slowly for five minutes or so will usually be enough. The warm up should immediately flow into a pre-workout stretching routine that relaxes and lengthens the muscles. This is necessary because going through a workout while your muscles are tense and contracted will surely bring injury. Make sure you know the specific stretches recommended for the type of cardio workout you are about to do.
Your cardio workout strengthens your heart and lungs for better cardiovascular fitness. It also efficiently burns fat. To be effective, though, your workout should be sustained for 12-30 minutes and not more than an hour and should raise your pulse rate to 40-50% of your maximum heart rate. You can determine your accurate maximum heart rate through a cardiac stress test.
After your cardio workout, you should not just stop and sit down. You still have to do your cool down and post-workout stretching routine. The cool down will slowly bring your body back to a state of rest. Abruptly stopping after continuous vigorous activity can cause dizziness. You can even pass out. This is because your heart rate is still accelerated and a sudden full stop will pump all your blood to your extremities, depleting the blood and oxygen supply to your brain. You should gradually slow down your pace for about five minutes, allowing your heart rate to go below 100 beats per minute. The cool down should immediately flow into a post-workout stretching routine. This is the time to stretch your muscles more aggressively to further improve your flexibility. It will also flush away the lactic acid produced by exercise in your muscles. Such metabolic wastes cause soreness.
Make sure you do all five components of a proper cardio workout at your every session. Trying to take a short cut by skipping your warm up, pre-workout stretching, cool down or post-workout stretching will not only bring on greater muscle soreness afterwards but will actually increase your risk of getting injured. Of course, you should also make sure that your core cardio exercises are done properly for maximum benefits.
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