Cardio exercises help improve cardiovascular function, develop endurance, reduce weight and relieve stress. Most cardio training consists of aerobic exercises. These types of activities increase respiratory rate and speed up heart function for a while, and the balance between oxygen use and consumption stays within limits. Exercise programs include running, swimming, dancing, skiing, biking and other types of exercise. Training for beginners is done no more than 2-3 times a week. If a person has not engaged in fitness or has a large excess weight, the load at first is small. Uncomplicated half-hour programs for beginners include simple endurance and heart-strengthening exercises. Training begins with 5-10 minutes, with time and load increasing over time.
The Health Benefits of Cardio Training even at Age 40
The right workout scheme will be useful not only for young people, but also for people over 40. A number of reasons explaining why it is worth exercising for people in their 40s: Increasing bone mineral density. Prevention of atrophy of muscle tissue. It is proven that after the age of 35, people on average lose 5% of their muscle mass each year. Strength training helps build muscle mass and speeds up the metabolism. Improved performance. Working out after age 40 is a good prevention of osteoporosis and osteopenia, and a strong skeleton keeps you feeling great in old age. Becoming stronger in the gym makes it easier for a person to live their daily life as well. Many people find it easier to cope with chores around the house.
Choice of Type
An important part of training is choosing the type of workout or exerciser.
Running is suitable for strengthening, but not pumping up the muscles; it increases endurance, improves the respiratory and cardiovascular systems. It helps to lose weight for those who are not suited to high intensity exercise. Not suitable for people who suffer from leg joint diseases and are overweight.
Cycling is the best option for those who have varicose veins. Suitable for lovers of small loads and walks in the fresh air, develops a sense of balance. Riding a bicycle will not help those who want to lose weight quickly. In winter, you’ll have to swap the bike for an exercise machine.
Swimming will help maintain muscle tone throughout the body. Ideal for people who have problems with the spine or joints. Aerobics evenly strengthens all the muscles of the body. It develops flexibility and a sense of rhythm. It is contraindicated to people with varicose veins, as well as those who have problems with the spine and joints.
The cardio zone is available in any gym. Usually there is a treadmill, stepper, elliptical and rowing machines, and even a rope. The treadmill burns more calories than the rest of the cardio zone. Although, according to most, the elliptical trainer’s performance is about the same.
The treadmill is convenient for creating a personalized workout, the speed and angle of inclination can be adjusted as desired by the trainer. Imitating stair climbing elliptical trainer burns a lot of calories. Its advantage is that there is no heavy load on the leg joints, as on a treadmill. This trainer works different muscle groups. It is easy to adjust the position of the body.
Depending on the type of stepper, different muscle groups work. The legs are loaded on the classic stepper, and the arms are additionally exercised on the trainer with expanders. The rotary stepper works your chest, back and shoulders in addition to your legs.
Skipping rope can hardly be called an exercise machine, although half an hour of non-stop jumping is really a serious load. Such a simple exercise, in terms of burning fat is very effective. The main load falls on the calf muscles. Breaking down the main types of simulators, and determining the purpose of exercise, everyone chooses for themselves the appropriate option. A good example is the Fitnessblender low impact cardio.
Frequency and intensity
Experts say that the minimum amount of cardio training to achieve optimal results – at least 3 times a week for 30 minutes. At this rate of training burns about 300 calories per session. Over time, the number of classes is increased to 5-6 times. One day is left free for maintaining the balance of life.
It should not be forgotten that when choosing the frequency and intensity of exercise, the main criterion remains the state of health. Some people find it difficult to walk up to the third floor, while others find it easy to run five kilometers. So here the approach is purely individual. The first step is to do light exercises, so that the next day you won’t feel pain in your muscles. The best indicator of a person’s capabilities is the pulse. The heart rate should not exceed 70-80% of the maximum. When training in this range, the activity of the body increases, the respiratory volume and lung capacity increase, as well as the size of the blood vessels increase. If your heart rate is higher than the target frequency, however, the intensity of your cardio workout decreases.
Any set of exercises gives an effect if you adhere to the recommendations of trainers. It will take time to achieve visible results, so it is worth having patience. People over 40 who work out look much younger. And to know that great shape and excellent health are the result of hard work on yourself is doubly pleasant.