Most of us know that cardio or “aerobic”, exercises are best known to keep your heart pumping and are good for optimising overall physical and mental well-being. These workouts are known to lower your resting pulse rate and strengthen your heart muscles. Aerobic exercises use repetitive contraction of large muscle groups to get your heart beating faster and are the most effective type of exercise for your cardiovascular system.
Take this two-minute read to learn how cardio workouts help people with heart conditions and improve their overall health.
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What Is A Cardio Workout?
The word “cardio” is derived from the Greek word “kardia”, which means heart. Thus, exercise usually counts as cardio if it involves intentionally harmonized physical movements that can raise your heart rate for an extended duration. A good cardio regimen will have you consistently breathing faster than you would while resting. This results in more oxygen being pumped by the heart to the rest of the system. Some of the common types of cardio exercises include:
- Running or Jogging
- Cycling
- Swimming
- Brisk Walking
- Aerobics Classes
- Dancing
- Rowing
- Jumping Rope
These activities typically can differ in intensity and duration, making it easier to set a routine that suits your fitness goals.
What Are the Health Benefits of Cardio Workouts?
Improves Heart Health
Daily cardio workouts can strengthen the heart muscles and improve blood vessels and lung function. It lessens the risk of heart disease, controls blood pressure and improves blood circulation.
Manages Diabetes
Cardio workouts can help control blood sugar surge and improve insulin resistance. It was found that combining cardio with resistance training, like weightlifting, is beneficial in augmenting overall physical health. However, discuss with your healthcare provider before starting any new fitness routine if you are diabetic and on insulin or other medicines.
Triggers Positive Mood
Aerobic workouts like running are known to ease depression and anxiety. Regular cardio exercises may help enlarge the region in the brain that controls emotion and slows the breakdown of brain cells. Cardio exercises release happy hormones and endorphins, which are natural mood elevators, helping to ease stress, anxiety and depression.
Manages Weight
A wholesome and balanced diet combined with a cardio workout can help you lose weight and attain your fitness goals. Aerobic exercises are beneficial for burning calories and shedding weight. Jogging, brisk walking, swimming and cycling are cardio workouts that help you maintain a healthy weight.
Also Read: Exercising With High Blood Pressure: What To Do And Avoid, Benefits, And Side Effects
Boosts Brain Health
Cardio exercise can shield the brain by promoting the growth of new brain cells and improving the blood flow to the brain. This enhances memory power and cognitive function. Furthermore, regularly engaging in aerobic exercise can protect the brain against developing Alzheimer’s disease.
Lung Health
A cardio workout triggers the lungs, increasing their capacity to take in more oxygen and distribute it throughout the human body. Additionally, regular aerobic workouts can reduce the risk of shortness of breath in chronic lung disorders like asthma.
How Cardio Workouts Help People with Heart Disease?
Cardio workouts can effectively manage and improve the condition of people with heart disease.
Regular aerobic exercise strengthens the heart muscle, improving its efficiency in pumping blood and reducing the workload on the heart.
Cardio workouts can mitigate symptoms of heart disease, such as shortness of breath and fatigue, by improving cardiovascular fitness.
Exercise helps control blood pressure levels, reducing the strain on the heart muscles and decreasing the risk of complications.
Cardio exercises enhance blood circulation, ensuring that blood and oxygen reach all parts of the body more effectively.
Keeping the weight within a healthy range is important for cardiac health. Aerobic workouts help control weight, reducing the risk factors associated with obesity and heart disease.
Cardio workouts, when done under the guidance of a physical therapy expert can aid in recovery after heart surgery or a heart attack by gradually rebuilding cardiovascular strength.
Tips For Starting A Cardio Workout Routine With Heart Disease
Before starting any new exercise program, it’s crucial to consult your healthcare provider, especially if you have heart disease. They can guide safe exercise types and intensities.
Always start with low-intensity exercises and slowly increase the intensity and duration as fitness levels augment
Keep track of your heart rate during exercise to ensure you’re working within a safe range.
It is essential to keep a check on how your body feels during and after a workout. If you experience any discomfort, chest pain, or shortness of breath, stop exercising and consult your doctor right away.
Engage in at least 150 minutes of moderate-intensity cardio exercise per week.
Ensure to start your workout regimen with a warm-up and a cool-down period afterwards to slowly increase and decrease your heart rate.
Conclusion
Cardio workouts offer umpteen health incentives, mainly for people with heart disease. Regular aerobic exercise can strengthen the heart, improve circulation, reduce symptoms, and enhance overall well-being. By starting slowly and consulting with a healthcare provider, individuals with heart disease can safely incorporate cardio workouts into their workout regimen and lead healthier, more active lifestyles.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Cardiovascular Effects and Benefits of Exercise
Matthew A. Nystoriak* and Aruni Bhatnagar
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6172294/#:
Exercise and Cardiovascular Health
Jonathan Myers, PhD
https://www.ahajournals.org/doi/full/10.1161/01.CIR.0000048890.59383.8D
Exercise for Prevention and Relief of Cardiovascular Disease: Prognoses, Mechanisms, and Approaches
Danyang Tian 1 and Jinqi Mengcorresponding author 2
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6481017/
