Talking about fitness, if we do workouts, then we definitely include cardio in both hardcore or low intensity workouts. What is cardio after all? Most people consider cardio to be just fat loss, while cardio strengthens the heart and respiratory system. This keeps your heart healthy. It increases the heart rate, so that you reach the stage where fat and calories burn very quickly, how to know here.
Cardio is different and fat loss is different
Dr. Praveen Chandra, chairman of the Heart Institute, Medanta the Medicity, Gurugram, Interventional and Structural Heart Cardiology Department, explains that if the pollution is high, the time is bad for the heart and lung patients. In such a situation, the infection of the langs sometimes increases, which causes pressure on the heart and for those who have a weak heart, the difficulty of breathing may increase as the water gets collected inside the body. Those who have heart problems, do cardio carefully. Cardio always means fat loss, for this, let me tell you that cardio means heart. If a human's heart pumps 60-80 times a minute, this cardio increases the heart beat by one-and-a-half times and also reaches 100-130, which is called a cardio-vascular condition. Calories burn rapidly in this stage and this increases the chances of rapid weight loss. Meanwhile, Type 1 slow twitch fibers are active. Cardio does not lose fat. Its main function is to keep the heart system correct. Metabolism kick is high during cardio and body fat reaches the burning stage. If you want to lose 1 pound of weight in a week, then you have to stay in 3500 calories deficit and take 3500 calories extra.
How to include cardio
You can also reach your cardio goal with 10 or 15 minutes of workouts throughout the day. For example, if you walk 10 minutes before breakfast, 10 minutes during lunch break and 10 minutes after dinner, it can be good or you can walk 15 minutes in the morning and 15 minutes in the afternoon. If you are just getting started, slowly come to 150 minutes a week. If you are already doing workouts and are fit, you can halve your workout time i.e. you can do only 75 minutes of cardio and heavy workouts a week. It also benefits you.
How much cardio to do
The correct ratio of doing cardio always depends on certain facts such as: - Age, recent medical history and recent injuries and correct knowledge of previous injuries. However, the Centers for Disease Control and Prevention recommends a low-intensity physical activity of 150 minutes or longer every week, or a fast-intensity activity of 75 minutes or longer. Based on this guideline, you can take a 30-minute walk five times a week.
Understand this too: When you do cardio, your calories are definitely less in it. Whether you run for 1 hour or 30 minutes, it reduces your calories. Nowadays people believe that weight loss is caused by doing more workouts and if less exercise is done, it does not work at all. But this is only a myth, even if you are able to do cardio for a while, it will still benefit you.
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