First of all, it is very important for us to know what cardio is. In this article, we will understand about cardio in detail and break the myths about it. The word cardio is the short form of cardiovascular. We often hear that we should include cardio for fat loss in our exercise. There are many questions and exceptions regarding cardio. Such as; What is cardio exercise? what is the benefits of Doing regular cardio? Does cardio cause fat burn? Is cardio good for our heart? Let’s discuss all the Facts & Myths. Now that we know from whom the word cardio is derived, let us first understand what is cardiovascular?
Let's Understand What is Cardiovascular?
Cardiovascular is a condition in which your heart beat increases by about 50% more than normal. This increased heart rate is called cardiovascular. Let’s understand this; For example, you have a natural heart rate in between 70 – 80/85 beats per minute. Now if your heart rate increases by 50% more on average than normal, which means about 110 – 115 beats per minute, this condition is called cardiovascular condition. Now it is understandable that what happens when the speed of the heart becomes more than normal? In such a situation, the heart flashes more often per minute, meaning more blood pumps. It became clear that cardiovascular heart exercises are there. Every such physical activity which increases heart rate by about 50% is called cardio, and every physical exercise that happens it is called cardio exercise.
What is Cardio Exercise? How does it work?
Whenever we are jogging or running fast, our heartbeat increases, it means we are doing cardio exercises. Any similar exercise such as cycling, swimming, dancing, boxing and jumping, etc., which pushes the heart to pump more blood, comes under cardio exercise. We will know in detail about the exercises under cardio and the benefits arising from them in future articles.
Now the question is, to what extent does the heartbeat increase with such exercises? Well, it depends on personal physical health, speed and duration of exercise. Every person has a physical limit as far as his heart rate can increase. Pushing more than that causes fatigue and breathlessness. Understand that lungs along with the heart also work more during cardio. If considered fully, then heart, lungs, brain functioning have a beneficial effect on all these exercises. More blood flow means more oxygen intake, more blood flow means more brain functioning; Overall there is a good blood flow in the entire body from head to toe. This condition is beneficial for the body in every way. You internally improve your heart, brain, lungs and its oxygen intake with cardio exercises.
Which People Should Do Cardio Exercises?
Actually every person of any age, whether it is an elderly or child, woman / man, everyone. This is not an exercise that if you are into sports, then only you will need it. A good healthy heart and an intrinsically fit body functioning are essential for everyone. According to many medical researches, for 20 to 30 minutes daily in any form whether running, cycling or any other way cardio is necessary for everyone. It is not realized in childhood or in teenage, but as the age increases, internal health starts to matter a lot. On an average, 20-30 minutes of activity is enough to improve the blood flow in the body.
Does Cardio cause Muscle Loss?
This is a very mythic concept that almost everyone says “Don’t do cardio you will lose muscles”. It is not written anywhere that muscle loss occurs due to cardio exercise. When you do cardio, the body burns energy which depends on how long and at what speed you are doing. On average, a good cardio session of 20 minutes burns around 200 – 220 calories, which is basically derived from the carbohydrates, proteins and fats present in the body. In this case, if the body does not already have calories or the proper amount in the food
If protein and carbs are not being taken, then the muscles may be lost. If you are taking a good diet as per your goal then you can do cardio daily. The thing to understand is that if the body is in anabolic mode then the muscle loss will never happen. The anabolic and catabolic modes are described in detail in further articles. Remember Nutrition is the key for any goal. It is very important to understand how many calories should be taken in the right proportion according to the goal daily.
Does Cardio Exercises Help with Fat loss or Weight loss?
Well, this is an understandable subject; The body burns energy during cardio exercises but it has to be determined what is its source? If controlled calories are taken in the diet, then the calories that are burnt during cardio may be due to the fat present in the body. All this is a matter of complete sports & nutrition science, if nutritional values and micros are counted properly then cardio is very beneficial even in fat loss. How to use cardio exercises with help in weight loss or obesity is also mentioned in further articles.
All this information is based on personal experiences and existing research on the Internet. Please consult your doctor or specialist according to your health, before adopting any suggestion. This will be entirely your personal decision.