Cardio -- also known as aerobic exercise -- and strength training exercises can help you improve your overall health and should be a part of your regular routine. There are many ways to participate in aerobic and strength training exercises, and choosing activities that you enjoy will increase your chances of sticking with your exercise plans, reports MedlinePlus. Cardio and strength training exercises can provide you with many health benefits.
Benefits
Regular aerobic and strength training exercise can help your heart, lungs and muscles become stronger, and work more efficiently, according to the University of Maryland Medical Center. Exercise of all types can also help you lower your risk for developing heart disease, some types of cancer, osteoporosis and type 2 diabetes. Controlling your weight and relieving some symptoms of anxiety and depression are additional proven benefits of exercise. Exercise can also boost your self-confidence and your mood.
Aerobic Exercise
As you regularly participate in aerobic exercises, such as brisk walking, running, cycling or swimming, your heart becomes stronger and can pump more blood with each beat. This improves its efficiency and helps reduce your risk for high blood pressure, high cholesterol and stroke. The American College of Sports Medicine recommends at least 30 minutes of aerobic exercise on four or more days each week. It recommends working out at a moderate pace, or one that increases your heart rate and breathing while still allowing you to carry on a conversation.
Strength Training
You can choose from hundreds of exercises from when developing your strength training routine. The main focus of your strength training should be to exercise your major muscle groups, including your chest, shoulders, abdomen, back, legs and hips, at least two times each week. You can lift weights, use resistance bands or do exercises that use your own body weight as resistance. Visiting with an experienced exercise specialist or personal trainer may help you learn proper techniques if you are new to strength training.
Considerations
Starting an exercise program is safe for most people, but you should check with your doctor before starting your exercise routine if you have been sedentary for some time or have a chronic condition. Your doctor can suggest activities that are appropriate for you and your condition. When cleared to exercise, always begin and end your workouts with a warmup and cooldown. Also, gradually work your way up to the recommended amount of exercise. Too much exercise too soon can increase your risk for injury.
