Cardio Vascular exercises raise your heart rate from moderate to intensive level for 10 minutes or more.
Warming up and stretching
This is a very important step: warming up before doing intense exercise will help blood follow into your muscles and loosen you up.
Traditionally you should stretch the primary muscle used for your workout.
The Quality advice:
Do 5 to 10 minutes of warm-up at a low pace:
This will prepare your muscles for exercise and steadily raise your heart rate.
Do the activity that will be in your exercise:
If you are walking or running, start this at a low pace to prepare yourself for heavy exercise.
Stretch the muscles used in your workout:
This warm-up helps the flexibility and stretching of your muscles for heavy Cardio.
Calm down
After completing your workout in your target heart rate zone, you should calm yourself with low-intensity exercise and traditionally you would end your workout with gentle warmth and stretching.
Frequency of Cardiovascular exercise
The least suggested amount of Cardio exercise is 150 per week of moderate-intensity aerobic activity and 75 minutes of energetic aerobic activity or a combination.
To give your body time to build and repair a low intensity and vigorous exercise alternately is recommended.
What should be the Ideal duration?
You should at least spend 20 to 60 min per exercise session for effective results. You can also do less than 20 min but the best results come when you spend 20 to 60 min on aerobic exercise.
The intensity of Cardio Workout
You must slowly increase the intensity of your exercise, In case you are walking, increase the walking time or speed by only 10 % every week so that your body doesn’t feel a sudden burden.
This is how you should plan your Cardiovascular exercise for better results.
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