Cardiovascular exercise, more commonly referred to as cardio, is an important aspect of keeping your body healthy. In fact, several organizations, including the Centers for Disease Control and Prevention and the American Heart Association recommend that all American adults get at least 150 minutes of moderately intense cardiovascular activity every week, such as brisk walking, jogging, running or swimming. When approaching cardio exercise, there are a few tips to keep in mind to increase your results and safety.
Water
One of the most important tips regarding cardio exercise is to remain hydrated. In fact, the Mayo Clinic recommends not even waiting until you feel thirsty to drink water when exercising. Hydration should occur before, during and after exercise to help prevent dehydration, which can negatively impact your body as well as the level of benefit you receive from your exercise session. Carrying a BPA-free reusable water bottle with you during the day as well as during your exercise times may help you accomplish your hydration goals.
Warm Up and Cool Down
When taking part in an aerobic activity it is important to always warm up and cool down. For example, if you are going for a run, spend the first five minutes at a brisk walking or jogging pace before reaching your full running speed, suggests the American Academy of Orthopaedic Surgeons. Once you have completed your run, take another five minutes to walk or jog at a slower pace to bring your breathing and heart rate down to normal again. These activities help prevent injuries from occurring, as well as helping along the body's recovery process.
Variety
When performing aerobic activity it's important to change things up and add variety to your workouts. When exercising outside, consider taking a different route with different hills or running surfaces, or vary your speeds. When exercising indoors on equipment like an elliptical or treadmill, vary your speed, resistance, and incline to add variety to your workout. Variety helps keep the workouts fresh and interesting as well as help prevent weight loss or fitness plateaus.
Safety
When doing cardiovascular exercise it is always important to keep safety in mind. Before taking part in any exercise program you should first visit with your doctor to ensure there are no health-related limitations that may make certain exercises dangerous for your health. Also, when exercising, listen to your body. If you feel pain of any kind or are dizzy or light-headed, stop exercising or significantly reduce the intensity of your exercise. When exercising outside, such as with outdoor running, be sure to follow all traffic safety laws and wear appropriate clothing so that cars and others can see you.
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