One of the most common reasons individuals exercise is for cardiovascular health. Strengthening the heart and lowering risks of heart attack are good reasons to exercise and usually most aerobic exercises suffice in helping individuals keep a healthy heart. Those who already have a weakened heart may need care in what type of higher aerobic exercises are safe through the guidance of a primary physician and life coach or exercise trainer. It is also important to gradually work one’s way up with any type of cardiovascular exercise. Over time, one can adjust or increase a workout as the body and heart become more acclimated to the intensity. One sure way to hurt oneself or cause damage is to start to fast or too intense. Hence gradual increase over time and proper warm ups and stretches are critical for a novice to understand.
The article, “4 Excellent Ways to Exercise for a Strong, Healthy Heart” by Karen Asp looks at ways to train for a healthier heart. She lists brisk walking, intense cardiovascular workouts, strength training and yoga as excellent ways to find better heart health. Some exercises are more paced towards younger individuals who can do higher intensity while others are for those who cannot endure a higher intense workout. The article states,
“To gauge how hard you should be working, use what experts call the rating of perceived exertion, which uses a scale that goes from zero to 10. Zero is how you feel when you’re doing nothing; 10 means you’re going all-out. During the “on” or hard work periods of intervals, you should be somewhere between seven and 10; during recovery periods remain around level three or four, according to the American Council on Exercise.”
“4 Excellent Ways to Exercise for a Strong, Healthy Heart”. Karan Asp. February 6th, 2023. Real Simple
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Cardio workouts are one of the best ways to get your heart rate up, improve your health, and reduce your risk of heart disease. But how do you maximize the benefits of cardio in order to get the most out of your workouts? In this article, we’ll look at what cardio is, why it’s important, different types of cardio exercises, how to set up a cardio workout plan, and how to stay motivated to stick with a cardio routine. Healthcare life coaches and fitness experts can help put one on a great plan that fits one’s health needs and expectations.
What is Cardio and Why is it Important?
Cardio, or aerobic exercise, is any physical activity that increases your heart rate and breathing for an extended period of time. It is important for maintaining a healthy heart and circulation, burning fat, improving lung capacity, and increasing stamina and endurance. Regular cardio exercise is essential for a healthy lifestyle, and has been shown to reduce the risk of heart disease, stroke, and other health problems.
The American Heart Association recommends at least 150 minutes of moderate-intensity cardio exercise per week for adults. This can be broken down into 30 minutes of exercise five days a week, or even 10 minutes three times a day.
Benefits of Cardio Exercise
Cardio exercise offers a number of benefits for your health. Regular cardio can help improve your cardiovascular health, reduce your risk of heart disease, strengthen your bones and muscles, improve your balance and coordination, and reduce stress and anxiety. It can also help you maintain a healthy weight, as it burns calories more quickly than other types of exercise.
Understanding Heart Rate and Cardio Intensity
When you’re engaging in cardio exercise, it’s important to understand your heart rate and the intensity of your workout. Your target heart rate should be between 50 and 85 percent of your maximum heart rate, which you can calculate using a simple formula. This can help you ensure that you’re getting the most out of your cardio workouts.
The intensity of your workout also matters. You should aim for moderate-intensity cardio exercise, which means that you should be able to talk but not sing while exercising. This is the most effective way to burn calories and get the most out of your workouts.
Types of Cardio Exercises
There are a variety of cardio exercises that you can do, including running, jogging, swimming, cycling, rowing, walking, and aerobics. You can also try high-intensity interval training (HIIT) or circuit training, which are shorter, more intense workouts that involve alternating between short bursts of intense activity and brief periods of rest.
Frequency and Duration of Cardio Workouts
To maximize your cardio workouts, it’s important to understand the frequency and duration of your workouts. Aim to do cardio exercise three to five times a week, for at least 30 minutes each time. If you’re just starting out, you can start with shorter workouts and work your way up to longer ones.
Setting Up a Cardio Workout Plan with Life Coaches
To maximize the benefits of your cardio workouts, it’s important to have a plan. Start by setting realistic goals and then create a schedule that will help you stay on track. You should also make sure to switch up your workouts to keep them interesting and challenging. Life coaches can help one better make a good cardio workout plan. Cardio can depend on one’s health and heart strength. One should never start a plan without consulting a healthcare professional. In addition, some plans may be geared to younger individuals, while others may be more age appropriate for older individuals.
Different Cardio Workouts for Different Goals
If you’re looking to lose weight, you should focus on shorter, high-intensity workouts. If you’re looking to increase endurance and stamina, you should focus on longer, lower-intensity workouts. It’s important to find the type of cardio workout that works for you and your goals.
Staying Motivated to Stick With a Cardio Routine
Sticking with a cardio routine can be tough, especially if you’re just starting out. To stay motivated, try to find a workout buddy and make it a point to exercise together. You can also set small rewards for yourself to keep you motivated and focus on the long-term health benefits of regular cardio. A life coach can help keep someone motivated and accountable.
Cardio Workouts for a Heart-Healthy Lifestyle
Regular cardio exercise is essential for a heart-healthy lifestyle. To get the most out of your workouts, it’s important to understand your heart rate, the intensity of your workouts, and the types of exercises that are best for your goals. It’s also important to have a plan and to stay motivated to stick with your routine. With a little dedication and hard work, you can maximize your cardio workouts and lead a heart-healthy lifestyle.
Conclusion
Cardio workouts are an important part of any exercise routine and can help you maintain a healthy heart and reduce your risk of heart disease. To get the most out of your workouts, it’s important to understand your heart rate, the intensity of your workouts, and the types of exercises that are best for your goals. With a little dedication and hard work, you can maximize your cardio workouts and lead a heart-healthy lifestyle.
Again it is important not to start plans without consulting a physician and under the guidance of a life coach or fitness trainer. Different levels of heart health and age require different intensities. Life coaches can help one learn the intensity and duration that best fits an individual. In addition, one should gradually increase intensity and duration as well as always warm up to prevent potential injury.
Please also review AIHCP’s Healthcare Life Coaching Program. The program is online and independent study and geared to healthcare professionals and life coaches looking to add a certification to their resume. The program deals not only with healthy life styles, but also mental coaching and nutrition. The program is online and independent study and open to qualified professionals.
Additional Resources
“3 Best Exercises for Heart Health”. Kristen Gasnick. December 16th, 2021. VeryWellHealth. Access here
“Exercise and the Heart”. John Hopkins Medicine. Access here
“American Heart Association Recommendations for Physical Activity in Adults and Kids”. American Heart Association. April 18th, 2018. Access here
“20 cardio exercises to do at home with minimal equipment, from beginner to advanced”. Rachel Nall. January 26th, 2023. MedicalNewsToday. Access here