Cardio Exercises: find out what they are and how to do them |

Have you ever heard of “cardio exercises”? The expression has become very popular in gyms and among those like to practice physical activity. But what are cardio exercises anyway? And what are they for? Below, check out what you need to know about the topic to stay well informed and focus on health:

What are cardio exercises?

The American College of Sports Medicine (ACSM) describes cardio exercise as “exercise that uses large muscle groups and is done for 30 to 60 minutes.”

What are the benefits of cardio exercises?

They provide cardiovascular and respiratory adaptations that result in greater physical resistance and decreased fatigue. These exercises strengthen the heart system, lungs and muscles. By the end of the cardio workout, the person is sweaty and out of breath.

Among its many benefits, there are three that deserve to be highlighted:

Cardio training strengthens the heart muscle causing the heart to pump more blood per heartbeat; It increases the amount of hemoglobin in the blood, that is, your body will be more oxygenated; the absorption of oxygen.

Why is it necessary to do cardio exercises?

The fitness industry describes cardiovascular exercise as exercise that increases the oxygen demand of the muscles over a long period of time. In this way, the efforts and results will depend on your objective.

Here are some advantages of including cardio exercises in your routine:

A cardio exercise routine increases your physical stamina. The body adapts to higher intensities. The result of cardio training, when at high intensity, includes fat burning and, consequently, weight loss. It prevents heart and respiratory diseases, as it reduces bad cholesterol, lowers blood pressure and strengthens the muscles responsible for breathing.

Learn how to calculate your maximum heart rate

If you opt for cardio exercises, it is very important to know your maximum heart rate (it is the highest number of beats per minute that your heart is able to pump under maximum effort), as it is one of the factors that determines whether your training is being successful. low or high intensity.

There is a simple method to calculate, the Astrand Method:

In women: 226 (-) age => Example: for a 40 year old woman => 226 (-) 40 = 186 pulses. In men: 220 (-) age => Example: for a 40 year old man => 220 (-) 40 = 180 pulses.

High intensity cardio exercises

It is the one that requires greater physical effort and is performed in a shorter time, for those who want to lose weight and define their muscles, for example. The training duration is 15 to 25 min, about 3 sessions per week and the heart rate must be maintained between 85% to 95% of the maximum heart rate. Race, bike in door, HIITswimming and orange zone are some examples.

Low intensity cardio exercises

Low-intensity cardio training is the one that requires less physical effort. In addition to being performed in a longer time, it offers a lower risk of injury. And there are benefits too, such as increased stamina and maintaining your fitness if that’s what you want.

He is still ideal for those who are starting to train. Thus, the training duration should be from 10 to 60 min, 2 to 3 sessions per week. The heart rate preferably needs to be maintained between 50% and 70% of the maximum heart rate. Some examples are walking, dancing, swimming, running, cycling, elliptical and rowing.

What determines everything is the intensity

You may have noticed that some activities repeat in both low and high intensity workouts. And this is not an error: the objective of each person when practicing cardio exercises is what determines the intensity.

In this way, physical activity is to make you feel good, bring physical and mental health. Thus, the most important thing is to keep your body moving, preferably with the help of a physical educator to give you the appropriate guidelines, avoiding a sedentary lifestyle and its terrible consequences.

And remember: the information and tips in this article are basic. Therefore, before starting a physical activity, it is essential to seek a doctor and the help of specialists.

*Professor and physical educator Rosine Mello – Cref 006183-G/RJ