Inserting Cardio Into Your Life

When some people hear the term “cardio”, they tend to run a mile (although unfortunately, this isn’t in the literal sense).

This is a term that has something of a stigma attached to it, for the simple reason that it’s often associated with being grossly out of breath, sweaty and generally just uncomfortable. To add insult to injury, it’s a form of exercise that’s regarded as boring.

If you’re in the mood for further bad news, the best advice is to turn to cardio for at least twenty minutes every single day. This might be difficult at first, but if you can work your way up to this level (potentially starting with three days) you’ll soon get used to the rigors.

Now all of the bad news is out of the way, let’s start to talk about cardio in a more positive light. Firstly, the stigma that is attached to it is somewhat misleading. Sure, you could slog away on the treadmill, and this most certainly is a form of cardio.

However, it’s not the only form, and there are types of cardio training which are much more enjoyable and can still help you progress.

Following on from this, the remainder of this chapter will take a look at the direct benefits of cardiovascular training, and just what types you can turn to in a bid to bring the fun-factor back to life.

What are the benefits of cardio training?

Now that the introductions are out of the way, why exactly should you turn to cardio training? In a bid to convince you that this is the right way to go, let’s take a look at some of the main benefits in detail.

The calorie factor

Let’s start with the most obvious benefit; cardio training burns calories. In other words, if you’re looking to get your fitness regime on track for weight loss reasons, this can help you enormously.

Your metabolism will increase to levels higher than you have experienced before, and in turn this will result in your body being able to lose weight a little more easily.

The benefits to your heart

Something that a lot of people forget about when it comes to cardio is that it’s fantastic for the health of your heart. In an age where so many heart diseases are waiting to pounce, being able to make your heart pump at a faster rate will do your prospects in this regard the world of good.

Your hormones

An even lesser-known benefit comes in the form of your hormone profile. If you have ever been on a run in a morning, you will know exactly what we’re talking about with the “feel good” sensation you experience in the aftermath.

This isn’t just a short-term effect, either. It has been found that those people who regularly engage in cardio activity are much less likely to experience depression and fatigue. As well as the above, and this is crucial from a weight loss perspective, there are certain hormones released which will reduce your appetite.

Your recovery time will shorten

Again, this is a benefit that isn’t renowned, but particularly if you are taking your fitness journey seriously it can be invaluable. It has been found that those people who perform cardio activity will recover from previous exercise much more quickly.

This is because it can remove any by-products from past exercise, and therefore make the post-recovery stage much quicker (so you can return to your lifting or other exercises and make even more progress).

What types of cardio training can you turn to?

Now that we have gone over all of the benefits that cardio training brings, let’s talk about what you can actually do to implement it into your life.

The next chapter will actually focus on one of the primary (but completely understated) activities in more detail, walking, but in terms of others let’s take a look.

Swimming

If we were to pick one of the most effective means of cardio, swimming would certainly be up there. This is one of those exercises where you don’t have to have perfect form to succeed, the movement involved in swimming means that it’s going to work your body regardless.

Additionally, many people find that they don’t necessarily feel the strain of swimming as opposed to other exercises, which also makes it more enjoyable.

Stairs

While you might have to get changed to go for a dip with the previous option, this next one can be in the comfort of your own home. Simply walking up and down the stairs, preferably with a weight belt, can work wonders and really get your heartrate going.

Of course, an even better solution is to go with the stair machine at the gym to give you that added flexibility, but if you’re looking to stay at home for the day then the traditional set can suffice nicely.

Rowing

This next exercise will need a gym, or your own lake if you are that way inclined. This is one of the few pieces of equipment in the gym which works the whole body, as well as raising your heart rate. There is also little impact, which is great in terms of relieving pressure from your body.

Gym classes

These have surged in popularity over the last few years, and it’s for very good reason. Whether its Zumba or kickboxing, this is one form of exercise which is undoubtedly going to bring out the fun element.

As we’ve already spoken about, especially in relation to cardio, this is really important so that you stay on track in your journey. As well as the above, an instructor will be taking the class which just allows you to push yourself a little more.

Kettlebell swings

This final form of exercise is somewhat different to anything else we have looked at. The beauty about kettlebell swings is that you’ll be building up your heartrate without even realizing it.

Swinging this piece of equipment takes an awful lot of work and your aim should be to do as many reps as you can in a set. You’ll be amazed at how much you’ll be sweating after just a few minutes!