Getting a Kick Out of Cardio

Last week's post discussed benefits & tips about the strength/resistance training component of a physical activity plan. This week, we'll focus on cardiovascular.

Cardiovascular exercises challenge & strengthen your heart (cardio) & lungs (vascular). This category is also often called cardio or aerobic. Common examples include walking, hiking, running, biking, swimming, Zumba, step aerobics, most sports, etc.

Regular participation offers benefits including improvements in mood, brain function, weight, mobility, & heart & lung health. It can also help reduce stress levels & may offer some preventative &/or treatment benefits for many common chronic diseases. Read more about this at the Mayo Clinic's Aerobic Exercise: Top 10 Reasons to Get Physical.

Many factors can influence cardio recommendations. Your age, goals, & fitness level often determine a safe heart rate range, what activities you choose, intensity level, etc. There are 3 recognized categories  of intensity:  light, moderate, & vigorous. Raising your intensity level shortens the recommended time.
- ChooseMyPlate's How Much Physical Activity is Needed?
- Harvard School of Public Health's Examples of Moderate & Vigorous Physical Activity

Other Related Websites
- WebMD's The Top 20 Fitness Mistakes Beginners Make
- Eat Smart Move More's 5 Simple Ways to Start Walking With Your Sole Mates
- WebMD's 4 Must-Try Cardio Workouts
- Dr. Weil's 6 Alternative Aerobic Activities
- Greatist's 35 Cardio Based Bodyweight Exercises