We often hear about "rest day” or rest day when it comes to training of force like bodybuilding or Crossfit®.
This is a one or two day rest between workouts to give the muscles a chance to recover. Does this rule also apply to cardiovascular training?
Let's discover all the secrets of cardio!
Index
What is cardio exercise?
Exercise cardio or aerobic is a type of exercise that allows you to train and improve the performance of the cardio-respiratory system.
It includes many types of activities; some of these, such as walking, can be done at moderate intensity, while others, such as running, cycling uphill, jumping rope, swimming, can be done at a very intense pace.
Cardio helps to:
- Improve heart and lung function
- Strengthen the muscles
- Improve blood flow
- Improve the mood
- Improve sleep
- Reduce the risk of heart disease, hypertension and diabetes.
With cardio exercise, your muscles need more blood and oxygen than when they are at rest; this causes the heart and lungs to work harder and as the heart and lungs become stronger, the flow of blood and oxygen in the body will also improve.
What is the recommended amount of cardio exercise?
Le people aged 18 and over, on average, should do 150 minutes of intense or moderate cardio activity per week or 75 minutes intense activity or a combination of both.
THEWorld Health Organization (WHO) recommends that whatever type of cardio exercise you choose to do, it should be continued for at least 10 minutes to be able to take advantage of its benefits.
There is no maximum recommended limit for the amount of cardiovascular training you can do, but if you push yourself hard at each session, skipping a day or two a week to rest can help you avoid injuries e burnout.
Is it safe to do cardio every day?
Doing up to 60 minutes of cardio exercise a day is safe, especially if one of the goals is weight loss.
While cardiovascular training has many benefits, other studies have found that there may be risks of training hard every day.
The limits of how safe cardio exercise is are subjective and vary from person to person; they depend on:
- Fitness level
- General health
- Underlying health conditions.
There are some signs from our body that we are doing too much cardio exercise:
- Persistent muscle soreness
- Painful joints
- Exercises that were once easy become difficult
- Loss of interest in the exercise
- Poor sleep.
Before starting this business is always good to contact your doctor, especially in the case of heart disease, respiratory and joint problems.
Cardio exercise and weight loss
The pWeight loss occurs when you burn more calories than you consume; the calorie-burning effect of cardio exercise is definitely a great way to lose weight.
30 minutes of brisk walking can burn about 140 kcal, almost 4000 kcal in a month; even without reducing calorie intake, this easy exercise could lose a pound a month.
Exercising frequently and making changes to your eating style could result in even greater weight loss; the best combo for weight loss turns out to be: healthy and balanced nutrition, cardio training 3/4 times a week, strength training 2/3 times a week.
And you, how much cardiovascular training do you do during the week? Write us in the comments and remember to follow us on our telegram channel
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