A successful cardio exercise should include a warm-up and then progress to a high intensity period of the work-out, followed by a cool-down period at the very end. We are traditionally coached to stretch the primary muscles before the workouts, after the warm up. You might come across different schools of thought when it comes to the use and effectiveness of stretching.
The frequency and duration of the cardio exercise also matter greatly, because they are responsible for the efficiency of your training. Three to five days of training represents the recommendation of the American College of Sports Medicine. Specialists suggest an alternation of intense exercise days with a day of rest or easier exercise. Less strenuous effort gives the body time to repair and build the muscles.
The optimal duration of the cardio exercise varies from 20 to 60 minutes in the target heart zone, apart from the time you spend in warm-up and cool-down. While you can still enjoy many benefits if you spend less time in the target heart zone, you won’t be able to burn that many calories as when exercising for 20 to 60 minutes.
At the beginning of any training program, you should not worry about the duration or intensity of the cardio exercise part. At such a point, you need to improve good posture and form before you work on increasing the intensity of your training. Types of efficient cardio exercise include brisk walking, jogging, aerobics, zumba, stairs climbing or step aerobics.
Lots of people hate cardio exercise routines because they find it boring or too exhausting. You can change that by adding an element of fun to the training routine, such as music, TV or working out together with some friends. You should also take up the kind of physical activity that suits you individual preferences. Engaging in something that you like helps you stay motivated and continue with the program.
There are trainers who do not agree with the traditional form of cardio exercise routine, and focus on intensity training rather than on duration. Bursts of explosive energy during the workout: this is what defines some of these approaches to fitness. Before you pay for a fitness program, it is advisable to check its details and learn how well it matches your needs.
Thus, you avoid paying money on a program that you don’t like, and you have to reason to worry about getting a refund for the product.