Cardio exercises like running, jogging and other aerobic routines help to work out your cardiovascular system and also "zap" lots of calories, reports the State University of New York at New Paltz. Incorporate cardio into your regular exercise routine, and you may experience benefits like reduced blood pressure and stronger endurance. Several fitness tips can help you get the most out of your cardio regimen.
Do It Daily
To get the most out of your cardio training and start building a "healthy base" for overall improved health, you need to do cardio exercises a minimum of five days a week, but preferably seven, says Devin Wicks, the fitness director for recreational sports at the University of California-Berkely. He says you should aim for a daily total of 30 minutes or more of cardio.
Take 10
Although you should aim to have 30 minutes of cardio on the day that you're doing such exercises, you can break it up into smaller, more manageable chunks. This can help you fit in your exercising even on busy days. However, for optimal effect, each set of cardio should be a minimum of 10 minutes in duration, reports the U.S. Department of Health & Human Services.
Count the Beats
For maximum health benefits when doing a cardio workout like jogging, maintain a heart rate that's 65 percent of your maximum heart rate. To calculate this, Rutgers University advises the following equation: (220 - your age) x 0.65. In other words, let's say you're 21 years old. Your equation would be 220 minus 21, multiplied by 0.65. This results in 129. Therefore, you would want to maintain a pulse rate of 129 beats per minute while you're working out. If you find your heart rate climbing above this, reduce the intensity of your cardio routine. If your heart rate is below your optimal BPM, increase the intensity of your workout.
Try Low Impact
Many popular forms of cardio, such as running, place a lot of stress on your joints. If you suffer from sore joints, try a low-impact form of cardio like swimming. This gives you the full intensity of a traditional cardio exercise but with little to no impact on your joints.
Warm Up
Before starting your cardio exercise, remember to warm up. MayoClinic.com states that this can help your body adapt faster to the rigorous demands of a cardio routine and also helps reduce injury and muscle strains. A basic method of warming up is doing the same activity as your cardio exercise for 10 minutes, just on a lower scale. For example, if your cardio workout is a brisk walk, walk slowly for 10 minutes before picking up the pace.
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