How to Do Cardio Exercise
Overview
According to the Texas Heart Institute, cardiovascular exercise, also known as aerobic exercise, is any activity that utilizes large muscles of the body and is sustained for extended periods of time. In addition, this type of exercise elevates breathing and heart rate, initiates perspiration, burns calories and improves cardiovascular health. There are a variety of activities that can be classified as cardio exercise. By choosing one you enjoy and doing it safely and effectively, you can improve your overall fitness and health.
Step 1
Select cardiovascular exercises that you enjoy doing most. Pick a primary activity that you do often, or several that you alternate throughout your week. Options include jogging, indoor and outdoor cycling, swimming, dancing, walking, hiking, step aerobics, kickboxing, stair climbing, and sports such as basketball and soccer.
Step 2
Choose footwear that is appropriate for the activity you choose to perform to reduce risk of injury. Cross training shoes are ideal for a variety of activities; however, if you plan to do one main activity, choose shoes specifically for it such as running shoes, walking shoes or hiking boots.
Step 3
Determine the goals you have and why you wish to do cardio exercise. Perhaps you want to improve your health, maintain weight, lose weight or prepare for a competitive event.
Step 4
Plan to perform cardio exercise for a time frame that fits your goals. A minimum of 150 minutes per week is necessary to improve health, according to the American College of Sports Medicine. Exercise for 150 to 250 minutes per week is needed to prevent weight gain or for modest weight loss. Exercise for more than 250 minutes per week for more significant weight loss.
Step 5
Warm up for five minutes to prepare your body for more intense exercise. Walking, marching in place or performing the cardio exercise you selected at a low intensity will sufficiently warm up the body.
Step 6
Work at a moderate intensity level during your cardio exercise session. According to the Centers for Disease Control and Prevention, moderate-intensity activity means you are working at a level of five or six on a scale of zero to 10.
Step 7
Cool down for five minutes after your exercise session. Walk or march in place to allow your body to return to a resting state before stopping activity completely.
Tips and Warnings
- If you have joint problems, choose activities that are lower impact such as walking, swimming or using an elliptical trainer. These activities put less stress on joints such as the knees. Get creative with your workout sessions. Add hills to walking routes, or create intervals during workouts by pushing yourself and increasing intensity for one to two minutes, then lowering intensity for a recovery period of three to five minutes.
- Don't push yourself too hard too fast, especially if you are new to exercise. If you want to lose weight, but don't currently exercise, try to incorporate 100 minutes of activity into your week, and gradually add a few minutes each week until you can include 250 minutes.
About this Author
Lori Rice is a freelance health and travel writer. As an avid traveler and former expat, she enjoys sharing her experiences and tips with other enthusiastic explorers. Rice received a master's degree in nutritional sciences and a bachelor’s degree in nutrition, fitness and health.
Member Comments
Be the first to post a comment.