Cardio Exercises for beginners
Cardio exercises are very important for everyone. A good cardio exercise work out will strengthen your heart muscles and will help you to combat any heart problems that you may encounter later in your life. Also a good cardio exercise looks to increase you endurance. This will help you to carry out your daily activities without falling tired often. Cardio exercises are the most important types of exercise in a person. The biggest cause of death in the world is due to heart problems. With cardio exercises you can effectively get rid of your heart problems and live a healthier and happier life. Also cardio exercises like swimming skiing will help you also develop other parts of the body like arms chest and other associated muscles. These will also bring about balance in your body. Cardio exercises also help in self development and strengthen you internally so that you can fight of many diseases. All sports professionals have cardio vascular exercises as the major part of their training. This is because a healthy heart will effectively burn out all the calories and provide the body the need to run healthy for the entire life. It will also prevent conditions like high blood pressure and its other associated problems.
Cardio vascular exercises as important they are should also be done carefully. One should be very careful not to over strain oneself while performing the exercises. Injuries are very common when people strain themselves in quantities that they are not used to on a regular basis. The first thing that we should do while planning to exercise is find out what our limits is. We should start off with something simple like walking. Then perhaps move up to running or jogging. This can be done in the outdoors or on a treadmill. These exercises are the most effective way to find out your level of endurance and also slowly progressively increase it. They don’t require you to have a special requirement. Also you can try out other activities that involve continuous movement of the body. These can be cycling, swimming, running, aerobics and also stair climbing. Find out the activity that you are most comfortable with. Do these at your own suited time and for a comfortable duration. Do not overstrain yourself as you will only end up causing injury to yourself. Always remember to being with a light warm up exercise that would help you to gradually increase your heart rate.
As you do the exercises always remember to keep increase slowly and progressively. The key here is to increase your endurance while doing the exercises. The exercises can be done at a level that is most comfortable to you. If you feel any sort of discomfort then you should stop doing them immediately. Always remember to start from the capacity that you have and not with the capacity that you want to achieve. Reckless exercising will only harm your body. In the beginning you may be able to exercise only for a few minutes. However this is nothing to get disappointed with. You can improve your exercise time and endurance with constant practice. The most important factor is to strengthen your muscles as well as give them enough resting time to recover. Perform each workout with a cool down. Always remember to stretch the muscles that your have been working out. This will help you to keep those muscles relaxed. Remember to increase your workout time at a pace that is most comfortable to you. Keep progressing until you can work out for 30 mins continuously without any problems. But remember to get here at your own pace and time.
In the beginning do not worry about your pace or the distance that you are covering while running or jogging. Also do not worry about the amount of sets that your can do each day. Your endurance capacity is most likely to increase over time. You should focus on building up your stamina and getting your muscles accustomed to the workout regime. After 4 to 6 weeks you will defiantly find that you have made progress in your endurance capacity. At this stage you can add more time to your workout sessions. This will help you to progress even further.
For the best workouts make sure you have the right equipment. Know about the features and the hazards of the equipment and work them properly. If you are running or walking or jogging make sure you have the right shoes or you can seriously damage to your feet. Also if available, jog on a suspension treadmill. This will reduce the impact that you receive on your joints while jogging. Always remember to start slowly. Overworking yourself will only cause injuries. Doing the same routine every day can lead to boredom. Try doing new and different activities every day. This will also help you work out various parts of your body and avoid injuries. Remember to feed yourself well. While exercising your body will consume more amounts of energy than otherwise. Always eat well so that you can replenish your body so that you are not too weak after exercising. If you are sore then you should rest immediately. Relax and give yourself enough time to recover. There is no point if you injure yourself while exercising. Do at a pace that is most comfortable to you. If require to take some extra days off then go ahead and take them.
The most important thing while doing cardio exercises is to monitor your heart intensity. This will ensure that you are working effectively. You can do this by making sure that your heart is working within the target hear rate zone. This will show you how effective the exercise that you are doing is. If you are feeling dizzy or developing weakness while doing the exercises then stop immediately and call for your doctor. Also if the exercise is too relaxing for you then you might want to intensify the regime. Always remember to follow the safety measures and the precautions.