Exercise for Cardio Endurance
Cardio endurance exercises are part of a healthy lifestyle. These exercises can help you burn fat, increase your endurance and energy, decrease anxiety and depression and give you an overall greater sense of well-being. For most people, both aerobic and anaerobic exercise should be included in your workout plan. If you’re new to exercising, talk with your health care provider before starting a workout routine.
Aerobic exercises use both fat and glycogen, or energy that’s stored in your muscles. This type of exercise is excellent for your heart’s health. It helps lower your blood pressure and increases HDL, the “good” cholesterol, in your body. Your immune system gets a boost from aerobic exercise, too. Aerobics help your body fight diseases such as diabetes, stroke, heart disease and osteoporosis.
Anaerobic exercise mostly uses glycogen that’s stored in your muscles and does not use oxygen. This type of exercise engages both your large muscle groups and smaller muscles. Shorter bursts of activity are included in anaerobic workouts, as you can hold your breath during parts of these exercises.
Types of Exercise
You need about 150 minutes of moderate aerobic or anaerobic exercise a week, or 75 minutes of vigorous exercise. Moderate exercise raises your heart rate and breathing somewhat, and make you work hard enough to break a sweat. Vigorous exercise increases your breathing and heart rate to a level that keeps you from saying more than a few words while exercising without stopping for a breath. Aerobic exercises include activities such as walking and jogging, swimming, dancing and riding a bike. To participate in anaerobic activity, try weightlifting, sprinting and exercises that tone your muscles. These short-term, intense exercises help build muscle and increase strength.
Whether you’re just starting an exercise program or trying a new type of workout, pick exercises that you enjoy. If your last exercise plan didn’t last, consider what activities you were doing then and try something new. Always remember to warm up before either aerobic or anaerobic exercise and cool down afterward. Use gentle aerobic activity such as relaxed walking, jogging in place or slow swimming. If you feel sharp or prolonged pain during or after exercise, or if a joint is red, hot or swollen, stop performing that exercise until you can consult with your health care professional.
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