Cardio Workout : Benefits of 30 minutes of Daily Doing

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2 years ago

Cardio : The 30 mins Story

Cardio is also referred to as cardiovascular functioning or aerobic activity. Cardio is any exercise that increases your heart rate and keeps it up for an extended duration. As a result, you breathe faster and more intensely during this period, and your respiratory system works harder.

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Cardio – Benefits

Exercising, in general, is associated with numerous health benefits. Meeting the 30-minute threshold of cardiovascular activity in a day contributes to several health benefits. They include:

Reduced Risk of Diseases
Improved Mental Health
Strong Bones and Muscles
Improved Sleep patterns
Improved Brain Health
Maintains Healthy Lifestyle

Cardio – And Your Fitness Goals

Depending on your goals, you may feel that getting thirty minutes of cardio per day may not be good enough for weight loss. So, you may plan to get 30 mins of cardio twice a day. This can happen if you have set the bar so high for yourself. For example, if you aim to lose 10 pounds in two weeks or twenty pounds in a month.

It is natural to want to lose weight quickly. However, remember that rapid weight loss comes with certain side effects and the possibility of regaining the weight after some time. The Centers for Diseases Control and Prevention (CDC) recommends losing weight gradually and steadily.

By doing so, you are advised to aim to lose one to two pounds weekly. If you follow this weight loss guideline, then 30 minutes of cardio per day would be enough for weight loss. In addition, according to WebMD, research shows that 30 minutes of cardiovascular activity is enough to help you shed Kilos.

However, you would also have to implement other weight-loss interventions such as:

Consuming low-calorie, high-volume foods
Limiting alcohol consumption
Eating foods rich in fiber
Drinking plenty of water
Getting enough sleep
Reducing or cutting out sugary, processed, and junk foods
Eating slowly and chewing food thoroughly
Practicing portion control

Important benefits of cardiovascular exercise

Cardiovascular workouts are an important part of the overall health and fitness journey, whether your goal is to lose weight, get fit, or be healthier overall. Activities such as walking, jogging, cycling, swimming, and rowing get you breathing a little harder and increase your heart rate. This offers many immediate and long-term perks.

Better heart health

While strength training is widely considered the muscle-building form of exercise, cardiovascular exercise does help strengthen one very important muscle: the heart.

Keeping up with cardiovasncular workouts and regularly doing exercises that get your heart rate help strengthening your heart and blood vessels, making it easier for your heart to pump blood to your lungs and muscles. Plus, your cardio workouts can help stave off heart disease and diabetes by lowering blood pressure and fat in the blood (triglycerides) and helping your body manage blood sugar.

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Extra Energy

It might seem counterintuitive, because good cardio workouts wipe you out, but cardiovascular exercise actually gives you more energy in the long run. Greater blood flow means there’s more oxygen available to fuel your workouts and everyday activities. Over time, your body will become more efficient at using oxygen for energy, and you’ll be rewarded with better performance and improved fitness results.

Mood-Boost Up benefits

Stress, anxiety, and the doldrums of daily life can build up like a dark cloud. Cardio exercises can act as a ray of sunshine, releasing endorphins, aka feel-good neurotransmitters that can turn your day around with a single stride.

This boost directly counteracts mood disorders, such as depression, and can improve your overall view on life. In fact, walking for one hour or running for 15 minutes a day has been shown to lower the risk of major depression. Regular cardio workouts have also been linked to improved sleep.

Burning calories and toning with cardio exercise

Your weight-loss journey is often work in myth, fad diets, and questionable trends. Cardiovascular exercises cut through the noise and get down to the basics: burning calories.

Understanding the calorie deficit

To lose weight, you must consume fewer calories than you expend. Engaging in steady-state aerobic activities — running, swimming, or cycling — or high-intensity interval training (HIIT) torches energy, which can help if you’re looking for a caloric deficit.

A brisk walk may not feel like much, but over time, it adds up, leading to significant changes in your body composition. Remember, the duration and intensity of your cardio workout sessions play a pivotal role in burning calories and fat.