How to Plan for Cardio Workouts?

Aerobic workouts --- often called cardio exercise --- challenge your lungs and heart to work harder. Bike riding, racquetball, swimming and other aerobic methods improve the health of your cardiovascular system and lower your risk for heart-related problems like stroke. Cardio workouts offer numerous other benefits to your wellness, including a lowered likelihood for depression. The results gained from aerobic exercise vary based on frequency and duration of your activity, which makes planning an effective weekly routine essential. Understand the best way to schedule your exercise in order ensure your cardiac fitness.
Cardiovascular Conditioning
Aerobic exercise methods serve as your ideal way to maintain the health of your heart and improve your overall wellness. Your body moves quickly during activities like basketball, dancing and jogging, which produces deeper breathing and an accelerated heartbeat. A heart that beats faster sends blood through your body with greater efficiency. Regular cardio workouts significantly lessen your risk for heart disease, heart attack and high blood pressure. The exercise also provides an ideal method to burn great numbers of calories and lose weight, so you'll have a better chance to avoid diabetes.
More Than One Option
Aerobic exercise is most effective when scheduled on five to seven days each week, according to the American Heart Association. Consider choosing several different aerobic methods, since performing the same exercise repeatedly increases your risk for boredom and often results in an exercise plateau --- or a period where the health benefits of physical activity diminish because your body adjusts to a routine. Walking is a convenient cardio workout that won't require any equipment, while swimming is ideal for building upper body strength. People who wish to boost heart function and build lower body strength often prefer running or biking.
Sustained Speed
A weekly exercise plan designed to improve your heart health typically includes workouts that last a minimum of 30 minutes. While you'll need to start and end any aerobic routine slowly in order to ensure your safety, the American College of Sports Medicine recommends performing at least 20 minutes of your exercise at a moderate or vigorous speed. The accelerated speed ensures a faster heart rate as well as an increased breathing rate. Resist the urge to extend any aerobic workout at a high intensity past 60 minutes.
Future Flexibility
A weekly cardio plan that includes activity for 30 minutes or more on most days of the week subjects your muscles and tendons to significant stress. Scheduling time to stretch after exercise --- when your muscles are warm --- reduces stiffness and helps lower the risk of strain at your next workout. Plan to stretch each muscle group just enough to cause light tension and never jerk suddenly or bounce. Obtain your doctor's permission before starting any aerobic workout and seek help immediately if your exercise causes chest pain or breathing problems.