Cardio Training Benefits

Benefits of Cardio Training


Being fit and healthy is the in thing. Actually, it really never goes out of style. That body is the most valuable asset you could have in your lifetime. Thus it is important that you take good care of it. Give it the proper attention it needs.

When it comes to ensuring and maintaining the health, the best option is to do cardio training.

What Is Cardio Training?

Cardio training involves any activity that requires the use of the large muscle groups of the body in a regular and uninterrupted manner. It elevates the heart rate between 60 to 85 percent of the fastest heart rate you could get.

Some of the usual cardio training activities are walking, jogging, running, aerobics, cycling, tae bo, swimming and rowing. Cardio training is considered an aerobic exercise as one is required to move from one exercise to another.

What Are the Benefits of Training?

1. Gives Energy to the Body:

You can expect more energy and higher endurance after some time of regular cardio training.

2. Prevents Diseases:

One could prevent heart diseases with regular cardio training. It is also helpful in preventing other variety of diseases like diabetes, obesity and even high cholesterol. The cardiovascular training strengthens the heart and the lungs. The low to moderated type of cardio exercises are required for people seeking to prevent diseases. Examples of these are walking, brisk walking or jogging.

3. Control Your Weight

With cardio training, you are able to burn more calories. This will help one who needs to lose weight. While those who already achieved their ideal body mass, the training will make it easier to control the weight.

Cardio training helps burn calories. However this generally depends on your current weight and the kind of cardio training you are undergoing. Better consult this matter with your physician or trainer, to know the proper type of training for your needs.

4. Lose Body Fats

Some people do not have problem with their weights. However, there may be some excess fats that keep bothering. Cardio training will help in getting rid of those. The activities involve the movements of large muscle groups. Regularly doing the training will make you leaner.

5. Get Rid of Boredom

Cardio training is fun. It pumps up your system. You will definitely feel more energized and on the go.

Recommendations to Better Enjoy the Benefits of Cardio Training

Cardio training is essential when you need to make health improvements. For starters, it is best to do the 30 to 45 minutes of exercises, 3 to 5 days a week. If you are aiming for weight loss, the training must be done 5 days a week. The more frequent you do it; the more likely it is that you will lose weight. However, avoid exhausting yourself too much in exercise. Avoid going beyond 45 minutes. Remember, it has to be done in a regular basis.

Start now. Walk or ride the bike around the neighborhood now. Follow that aerobics video you purchased. Set a goal and follow that goal. At the same time, modify your diet too. Eat healthy food.

As you increase in the fitness level, the intensity of the training must also increase. This is to have an area of variation and there should always be room for improvement. Implement this by intensifying some parts of the training. If you are into jogging or running, increase speed every 5 minutes for at least a minute or two. It is important that you challenge yourself, so as not to be stuck in a stump.

Avoid doing the cardio exercises before bedtime. You will have a difficult time sleeping if you do so as the energy level of the body will stay high for sometime.

If you are undergoing weight training too, do the cardio exercises right after, not before.

It is best to take a snack 30 minutes before doing the cardio exercises. Do not start with training in an empty stomach. This will not help in achieving the proper momentum when you train. At the same time, avoid indulging in large meals too before exercise. Just give your body the proper supply it will need to sustain exhausting movements.

It is good to do the cardio exercises outdoors. This way you can easily interact with nature and breathe fresh air. You can also simply enjoy going around the neighborhood as you get your system healthier by the minute. It is possible to make some friends among the people who also do their exercises.

Be consistent and stick with the training once you have started it. This is the only way that cardio training will benefit your body and your health in the long run.

"To Your Good Health & a Strong Heart"

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Do You Have High Blood Pressure?

High Blood Pressure Information:


Blood pressure is measured in millimeters of mercury (mm Hg). Hypertension (high blood pressure) is when your blood pressure frequently goes over 140/90 mm Hg.

A patient is considered "pre-hypertensive" if the top (systolic) number of the blood pressure reading is 120-139 mm Hg and if the bottom (diastolic) number is over 80-89 mm Hg on most measurements.

If you have pre-hypertension, you are likely to develop high blood pressure at some point, unless you make lifestyle changes to lower your blood pressure to normal.


Alternative Names

HBP; Blood pressure - high


Considerations

High blood pressure can affect all types of people.


About 1 in every 5 adults in the U.S. has high blood pressure. High blood pressure occurs more often in men than in women and in African Americans almost twice as often as in Caucasians.

Most people feel no symptoms with uncomplicated high blood pressure. Essential hypertension (hypertension with no known cause) is not fully understood, but accounts for between 80-85% of all hypertension cases in people over 45 years of age.

Even though many times high blood pressure does not have a known cause, the condition can still be treated effectively with both lifestyle changes and medications.

Lifestyle changes include following a low sodium diet, exercising, quitting smoking, losing weight, and avoiding excessive alcohol intake. There are dozens of different medications available for the management of high blood pressure.


Common Causes

Most of the time, no cause is identified. This is called essential hypertension. High blood pressure that results from a specific condition, habit, or medication is called secondary hypertension.


Some reasons for secondary hypertension include:


Use of certain medications (such as appetite suppressants, cold preparations, and migraine medications)
Habitual alcohol use
Excess sodium (salt) in your diet
Obesity
Anxiety or stress
Arteriosclerosis
Coarctation of the aorta
Pain
Renal artery stenosis
Diabetes
Drugs such as alcohol toxicity or cocaine
Renal disease

Home Care

Have your blood pressure checked at regular intervals (as recommended by your health care provider) to monitor its condition and response to treatment.

A proper diet, weight loss, exercise, and salt and alcohol reduction are often recommended for patients with hypertension or pre-hypertension.

The goal of treatment is to reduce your blood pressure, which will lower the risk of complications. The goal is blood pressure at least below 140/90 and below 130/80 if you have diabetes or kidney disease.

If your blood pressure reading is consistently above 140/90 mmHg, your doctor may prescribe medication. If you have any other risk factors for heart disease, especially diabetes, your doctor will consider starting medications sooner rather than later.


Call your health care provider if:

If you have high blood pressure, you will have regularly scheduled appointments with your doctor.

In between appointments, if you have unexplained and persistent high blood pressure -- this assumes home blood pressure monitoring -- or any of the following symptoms call your health care provider right away:

Severe headache
Excessive tiredness
Confusion
Visual changes
Nausea and vomiting
Chest pain
Shortness of breath
Significant sweating

What to expect at your health care provider's office

Your health care provider will perform a thorough physical examination. The physical examination will include blood pressure measurement. Your blood pressure may need to be monitored several times over a period of weeks or months.

He or she will also ask questions such as:

Time pattern
Has your blood pressure increased recently?
Did it suddenly become high?
Quality
What is your blood pressure reading?
When the blood pressure is measured on multiple occasions, what is the average systolic (top number) and diastolic (bottom number)?
How much has the blood pressure gone up within the past two weeks?
What is the blood pressure now?
What was the previous blood pressure?
What other symptoms are present?
Diagnostic tests that may be performed include:
Blood tests, such as a chem-20
Urinalysis
X-rays of the kidneys
EKG or echocardiogram


Prevention:

In people with hypertension, modification of sodium intake may be recommended. Products containing sodium (e.g., salt, MSG, and baking soda) often have little effect in people without hypertension, but may have a profound effect in those with hypertension.


Take care of your Heart -
And Your Heart will take good care of you!

There are many websites and resources available for information on high blood pressure, strokes and heart problems effecting all ages.

Never hesitate to ask your doctor questions regarding how to maintain a healthy heart and be sure to have your blood pressure checked with each physical.

Reviewed by: Irfan A. Agha, M.D., Department of Medicine, Renal Division, St. Louis University, St. Louis, MO. Review provided by VeriMed Healthcare Network.