What is cardio training and how does it work?
The term “cardio” comes from the Greek “kardia,” meaning heart. Cardio exercise, also known as aerobic exercise, is physical activity that stimulates the heart and respiratory system, increasing heart and respiratory rates for a sustained period of time.
These exercises usually involve repetitive movements of large muscle groups, such as the legs, arms, and core. During cardio exercise, our body goes through several physiological processes:
- Increased heart rate and cardiac output
- Accelerating breathing to deliver more oxygen to the muscles
- Dilating blood vessels to improve blood flow
- Increased body temperature and sweating for thermal regulation
- Release of endorphins, known as “happiness hormones”
These processes lead to improved cardiovascular and respiratory system efficiency over time, allowing the body to function better during daily activities and better withstand physical exertion.
Cardio exercise offers a wide range of health benefits, including:
- Strengthening the heart muscle, allowing the heart to pump blood more efficiently
- Improving blood circulation throughout the body
- Increased lung capacity and respiratory efficiency
- Helping with weight control by burning calories
- Reducing the risk of cardiovascular disease, type 2 diabetes and certain types of cancer
- Improving mood and reducing symptoms of anxiety and depression
- Increasing energy levels and improving sleep quality
To reap these benefits, the World Health Organization recommends that adults perform at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week.
The major health benefits of cardio training
Cardio training has a profound impact on various body systems, providing significant benefits for overall health. Here’s a detailed look at these benefits:
Improving cardiovascular health
Cardio training has a direct and significant impact on heart health:
- Increases the efficiency of the heart, allowing it to pump more blood with less effort
- Reduces resting blood pressure, decreasing the risk of hypertension
- Improves cholesterol levels, increasing HDL and decreasing LDL
- Reduces the risk of coronary heart disease and stroke
Metabolism optimization and weight control
Beyond the cardiovascular benefits, cardio exercises play a crucial role in weight management:
- Increases metabolic rate, helping to burn more calories even at rest
- Stimulates the production of hormones that regulate appetite, helping with portion control
- Improves insulin sensitivity, making it easier to manage blood sugar levels
Strengthening the immune system
Recent studies have shown that regular cardio training can have a positive impact on the immune system:
- Increases the production and activity of immune cells
- Reduces chronic inflammation, a risk factor for many diseases
- Improves circulation, allowing immune cells to move more efficiently through the body
Mental health benefits
The impact of cardio training on mental health is just as important as the physical benefits:
- Stimulates the release of endorphins, reducing stress and improving mood
- May help reduce symptoms of anxiety and depression
- Improves sleep quality, essential for mental health
- Increases self-confidence and self-esteem as physical condition improves
Improving cognitive function
Cardio exercises have a positive impact on the brain and cognitive functions:
- Stimulates the production of new neurons in the hippocampus, the area of the brain responsible for memory and learning
- Improves blood flow to the brain, increasing oxygenation and nutrition of brain cells
- May reduce the risk of cognitive decline and dementia in the elderly
Benefits for bone and joint health
Contrary to popular belief, certain forms of cardio training can be beneficial for bones and joints:
- Impact exercises, such as jogging, can increase bone density, reducing the risk of osteoporosis.
- Low-impact cardio training, such as swimming or cycling, can improve joint mobility without overstressing the joints.
- Strengthens the muscles around the joints, providing more support and stability
Types of cardio exercises and their effectiveness
There are a variety of cardio exercises, each with its own benefits and challenges. Here’s a breakdown of the most popular forms of cardio training and their effectiveness:
Running and jogging
- High calorie burning efficiency: can burn between 300-600 calories per hour, depending on intensity
- Significantly improves cardiovascular endurance
- Strengthens bones due to impact with the ground
- Disadvantage: can be hard on the joints, especially for beginners or overweight people
Discover the running equipment in the SportGuru offer or find out which are the best running sneakers for you.
Cycling
- Low-impact exercise, ideal for those with joint problems
- Efficient in burning calories: approximately 400-750 calories per hour
- Strengthens leg muscles and improves balance
- It can be used as a means of transportation, combining utility with pleasure.
For those interested in cycling as a form of cardio training, the Hammer Cardio T3 magnetic bike offers an excellent option for home workouts , with a 6 kg flywheel and an electronic magnetic braking system for a smooth and efficient movement.
Swimming
- Trains the entire body, providing both cardiovascular and muscle toning benefits
- Zero impact on joints, ideal for recovery and people with reduced mobility
- Burns between 400-700 calories per hour, depending on swimming style
- Significantly improves lung capacity
High-intensity interval training (HIIT)
- Burns a large number of calories in a short time: up to 15 calories per minute
- Significantly increases post-exercise metabolic rate (afterburn effect)
- Quickly improves physical fitness and endurance
- Disadvantage: may be too intense for beginners or people with certain medical conditions
Dance and aerobics
- Improve coordination and balance
- Provides social and mental benefits, reducing stress
- Burns between 300-600 calories per hour, depending on intensity
- The variety of styles allows adaptation to personal preferences
Brisk walking and Nordic Walking
- Reduced impact on joints
- Easy to integrate into daily routine
- Nordic Walking also involves the upper body, increasing calorie burning.
- I burn about 200-300 calories per hour for brisk walking, and up to 400 for Nordic Walking.
How to start a cardio training program at home or at the gym
Starting a cardio training program takes planning and dedication. Here are some steps to help you get started:
Assessing your current fitness level
- Consult a doctor, especially if you have pre-existing health problems.
- Perform a stress test under the supervision of a specialist to determine safe heart rate limits
- Assess your current endurance through simple tests, such as how far you can walk quickly without tiring.
Setting realistic goals
- Start with short-term goals, such as doing 15 minutes of cardio 3 times a week.
- Gradually progress towards long-term goals, such as participating in a 5K race
- Use the SMART method (Specific, Measurable, Achievable, Relevant, Time-bound) to define your goals
Choosing the right exercises
- For beginners: brisk walking, easy cycling, or swimming are great for building a fitness base
- For intermediate level: running, aerobics classes, or interval training can provide an appropriate challenge
- For advanced level: HIIT, distance running or triathlon can be stimulating options
Creating a structured training program
- Start with 2-3 cardio sessions per week, lasting 15-30 minutes each.
- Gradually increase the duration and intensity of your sessions as your fitness improves.
- Include rest days between workouts to allow for recovery.
- Vary the types of exercises to avoid monotony and stimulate different muscle groups.
For those looking to diversify their workout routine, resistance band exercises can be a great addition to their cardio program, providing benefits for both strength and flexibility.
Workout: cardio exercises at home vs. at the gym
The choice between home cardio training and gym cardio training depends on several factors. Here’s a comparison of the two options:
The benefits of cardio exercises at home
- Flexibility in scheduling: You can exercise anytime, without being constrained by the gym’s schedule
- Time Saving: Eliminate travel time to and from the gym
- Privacy: Ideal for those who feel uncomfortable exercising in public
- Low long-term cost: Save money on subscriptions and specialized equipment
For effective cardio workouts at home, the Hammer Cardio Motion BT magnetic bike is an excellent option, being ideal for the elderly and for easy mobilization after sports injuries.
The benefits of cardio exercises at the gym
- Access to a wide range of equipment: Treadmills, elliptical bikes, rowing machines, etc.
- Motivating atmosphere: The presence of other people training can be stimulating
- Professional Guidance: Access to personal trainers and class instructors
- Socialization: The opportunity to meet people with similar interests
Combining cardio with strength training
Integrating cardio with strength training can maximize health and performance benefits. Here are some strategies for effectively combining the two types of training:
- Separate workouts: Dedicate different days to cardio and strength
- Same-day mixed workouts: Start with strength and finish with 20-30 minutes of cardio, or vice versa
- Circuit training: Alternate strength exercises with short intervals of intense cardio
- HIIT with Strength Elements: Incorporate Strength Exercises into Your HIIT Routine
For a complete workout program that combines cardio with strength exercises, check out this leg exercise guide , which offers an effective program for toning and strength.
Precautions and considerations for cardio training
To practice cardio exercises safely and effectively, keep the following precautions in mind:
- Consult a doctor before starting a new exercise program, especially if you have any health problems.
- Start easy and gradually increase the intensity and duration of your workouts.
- Maintain adequate hydration before, during and after exercise
- Listen to your body and take breaks when necessary.
- Use proper equipment, especially footwear appropriate for the type of exercise you choose.
- Warm up before training and stretch afterwards.
In conclusion, cardio training is an essential component of a healthy lifestyle, offering numerous benefits for both physical and mental health. Whether you choose to work out at home or at the gym, the important thing is to find a routine that suits you and stay consistent. By combining cardio exercises with strength training and following the necessary precautions, you will be able to build a balanced and effective fitness program that will help you achieve your long-term health and fitness goals.
