Health Benefits of Cardio A cardiovascular workout, otherwise known as 'cardio,' means you're working out to a level that burns fat. But is any workout necessarily a 'cardio' workout. Not really, no. The thing to think about when pursuing a 'cardio' workout that optimizes your body's fat burning capabilities is 'target heart rate.' Because cardio is a workout that raises your heart rate to a level that burns fat at the right pace for your body, you want to get your heart rate up to your target heart rate. But what are the health benefits of this? Does it really matter that much to your heart and your weight loss efforts? Following are some of the top health tips about a cardiovascular workout and why your weight loss and management program should always include cardio. Weight loss and weight management Naturally, the most obvious health benefit of a regular cardio workout is weight loss and, once desired weight is achieved weight management. In fact, cardio workouts are most often performed because they enable individuals to burn fat and excess calories quite effectively, especially once that target heart rate is reached. Because losing weight is dependent upon burning off more calories than you consume cardio workouts help to get you there much more quickly than with just diet alone. And, of course, once a dieter reaches his or her weight loss goals, a cardio workout is one of the most effective ways to keep that weight off. Additionally there are a number of daily health tips related to healthy eating, carb intake‌ but these health tips will be discussed in future posts. Metabolism booster Since a cardio workout is extremely effective at burning fat, it should come as no surprise that another health benefit of cardio is that it boosts metabolism. As our bodies burn fat through exercise, our lean muscle mass is increased. And it's that lean muscle mass that helps to increase your metabolism, even as you work on losing weight. And, the more intense your cardio workout, the more your metabolic rate will increase. Improved heart health Your heart is a muscle. So, just like all the other muscles in your body, it needs to be strong. So, what do you do when you want the other muscles in your body to get stronger? Right... you work them. And that's what cardio does... it works your heart
muscle. As you perform your cardio workout, your heart pumps at a faster rate. And when you work it properly on a regular basis via a cardio workout, you're not only losing weight; you're strengthening your heart. note: This is where your target heart rate comes in. Do not exceed your target heart rate when performing a cardio workout. Your target heart rate So, if a cardio workout is reached when you reach your target heart rate, what then is your target heart rate? Well, naturally, it varies from one person to the next. To find your personal target heart rate, follow these simple steps: 1) As you work out, take your pulse periodically. Do this by placing your thumb on the inside of your wrist. 2) Use the tips of your first two fingers to press gently over your wrist's blood vessels. 3) Now count your pulse for 10 seconds. (Of course, if your watch or the clock in your gym has a second hand, this is very helpful.) 4) Multiply that by 6 to find your bpm (beats per minute). 5) The goal is to stay between 50 and 85 percent of your maximum heart rate. And that's your target heart rate! Can you lose weight without a cardio workout? Maybe. But why would you want to? The fact is that a cardio workout can burn fat more efficiently and effectively than just about anything else there is. So there's really no reason to exclude it. In fact, even if you're someone who has limited mobility, there likely are cardio workouts that are safe for you to perform, including swimming and water aerobics and other workouts that take place in a pool or other body of water. In fact, cardio workouts in water are great not just for those who have limited mobility. They're highly effective at burning fat, and because they include resistance as well, the body is burning fat at an increased rate, and you don't even feel it! For the best type of cardio workout for you, first talk to your doctor, and then consider consulting with a personal trainer who can devise a cardio workout that's right for you.