Cardio exercise is a continuous workout requiring increased amounts of blood and oxygen to be sent to working muscles to meet increased energy demands. Benefits of cardio training include improved heart and lung function, increased metabolism, the ability to burn calories, and decreased risk of heart problems. Through increased metabolism, body fat stores can be decreased to meet fuel demands. Reduced body fat and weight loss combine to improve your appearance as well as your health and fitness levels.
Walking
Walking, as a form of cardio training, is among the most popular activities. Whether indoors or outdoors, individuals of all fitness levels can participate. Walking a minimum of three miles per hour can burn over 200 calories per hour. Walking itself can be considered a warmup, so you can begin your walk as your warmup. For optimal results, three to four workouts of 20 to 45 minutes are suggested, depending on your current fitness level. Walking on a treadmill makes it easy to monitor speeds. Outdoor walking can be monitored using distance and time.
Cycling
Cycling is a non-weight bearing exercise, meaning that you are off your feet while exercising. Your lower body is not bearing your weight. This is beneficial for individuals with back, knee or feet problems. Indoor cycling, as an activity, can be done in a group class setting or as an individual workout. Intensity can be monitored by using speed and resistance settings. Complete three to four workouts of 20 to 45 minutes weekly. It is estimated that a 150 lb. individual cycling at 12 to 14 miles per hour burns about 300 calories in a 30 minute workout.
Elliptical Training
Elliptical training is done using an elliptical machine with or without additional arm pedals for added intensity. Training simulates running without the impact to your knees and hips. Begin your workout with a five to 10 minute warmup consisting of walking or low intensity elliptical training. Increase speed and/or resistance during the workout for added intensity. Cool down with a five to 10 minute activity similar to your warmup. Complete three to four workouts of 20 to 45 minutes weekly for weight loss benefits. A 150 lb. individual burns approximately 400 calories in a 30 minute workout on an elliptical trainer.
Step Class
Step class can be done in a group setting or on an individual workout. Workouts performed in a group setting with upbeat music may be motivating. Group classes include a warm-up and cool-down activity, along with instruction for safe and effective workouts. A 30 minute workout for a 150 lb. individual burns approximately 240 calories.
References
- "Personal Trainer Manual"; American Council on Exercise; 1991
- http://www.fitnessmagazine.com/workout/cardio/walking/walk-off-the-weight.
- http://healthstatus.com/cgi-bin/cal/calculator/cgi.
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