Cardio

So, we have talked about each muscle group and we have talked about our core. What can be next? Cardio, of course! Everyone loves cardio, right? Okay, maybe not everyone, but it is most definitely a must do! Here are a few benefits that come from doing cardio on a  regularly basis1:

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• Reduces belly fat
• Improves heart health
• Improves brain function
• Improves sleep- cardio three to four times a week helps you fall asleep 54% faster and stay asleep 37% longer
• Bone health- reduces the risk of osteoporosis, regular cardio over a period of six months can increase the bone density by 12%
• Alleviates depression- improves all around well-being, regular cardio can alleviate depression better than medication after a 16-week period

Don’t those benefits make cardio at least a little more bearable?

In my previous blogs, I have given out strength training workouts. Cardio workouts should not be done on the same day as your strength training workouts.2 This excludes a warm-up, of course. To train for muscle growth, do four to five days of weight training and two days of cardio.2 To work on burning fat, do three days of weight training and three to four days of cardio.2 So how long should cardio be done? It depends on the intensity, high intensity or low intensity. For lower intensity cardio, go for about 30-40 minutes and for high intensity, cut that in half, 15-20 minutes.2

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On top of cardio days, there are also other ways to incorporate cardio into weight training workouts. Remember that rest time in between exercises that I have harped about many, many times? The same rest time where core exercises can be added in? Well, just like the core exercises, add in some cardio intervals. For example,  one day you might add in core exercises and the next day you can add in cardio. There are many different cardio intervals that can be added such as: jumping rope for a minute, rowing for 250m, 20 burpees, squat jumping for a minute, etc.

Always make sure to drink water! Staying hydrated is very important when it comes to being physically active!

References

1Alexandre, M. (2014). 5 Incredible Health Benefits of Regular Cardio Exercises. Retrieved October 25, 2016, from http://www.fitwirr.com/fitness/-5-health-benefits-regular-cardio-exercise

2By James Cipriani. (2004). Maximize Your Results: Part 4! Retrieved October 25, 2016, from http://www.bodybuilding.com/fun/james4.htm