Cardio is a really great exercise as it helps keeps the body fit in a number of ways. Whether you want to lose weight, burn fat, stay healthy, or even all three, cardio is the way to go. 300 minutes of cardio is recommended every week to burn fats and calories. The health benefits of cardio exercises are limitless and even better, is the fact that you can get them done from the comfort of your home.
Health benefits of Cardio
° It reduces risk of heart attack, high cholesterol, high blood pressure, and diabetes
° It makes you feel good about yourself
° It keeps your heart strong and functioning well
° It increases your lung capacity
° It helps reduces stress and improves your sex life.
Cardio In The Home
Cardio exercises are done in the homes with a number of equipments that are quite affordable and easy to use. We have the treadmills, stationary bikes, and the step mills. Apart from these equipments, there are also a number of routines that you can do at home, to perform your cardio exercises. Examples of these routines are the military run, kettle ball intervals, crank out bear crawl intervals, etcetera. For beginners, the stationery bike work and elliptical workout are usually two routines that are very effective to start with.
As for the senior members of the society who would still like to keep fit, wonderful provisions have been made available for you. The recumbent bikes are perfect as they are much more easier and comfortable to use. They help you ease into your cardio workout routine, keeping your body and heart in good shape. There are several types of recumbent bikes, ranging from Schwinn MX17 270, to Proform 325 CSX, Hautilus R616 and several others. There are also several factors that need to be taken into consideration before making your purchase. You need to consider your budget, your work out space and the features that best suit your needs. When all of these have been properly considered, you can go ahead with making your purchase
Cycling As A Great Outdoor Cardio Exercise
Cycling dates as way back as the 19th century when the first bike known as the Draisine was first launched. Ever since then, cycling has evolved with time, to the modern day cycling we know. What first started out as a pleasurable activity done only in one's leisure time has now become a lifestyle, a means of transportation and even a career, for many.
Cycling and Health
Apart from being a hobby and a career, cycling also has numerous health benefits that cannot be overlooked. Cycling helps to
° Reduce anxiety, depression and lower risks of heart diseases and cancer
° Increase cardiovascular fitness
° Increase muscle strength and flexibility and strengthens the bones
° Improve joint mobility
° Decrease stress levels
° Improve posture and coordination
° Promote weight loss and generally improves long health.
As you can gather from all of this, cycling, just like many other sports is an absolutely great form of exercise. It is also quite an enjoyable form, especially if you decide to take the mountain road and feel the cool morning or evening breeze on your skin as you ride down the road. It is a great form of cardio that stretches all of the necessary muscles and bones in your body, keeping you as fit and healthy as a horse.
Important tips for Cycling
Before dragging your fitness bike out on the road, whether just for a good exercise time, some fun or a race, there are some important things you need to know, so that you do not end up burning yourself out in the process.
First off, before leaving for a race, you have to eat breakfast about 3 hours before your take off time. This helps the food to settle and digest quickly, preventing the cramps you could get if you took your breakfast, a little too soon, before getting on the road. You should also endeavour to eat your normal breakfast meals which you are accustomed to, so that your tummy does not feel nsettled. In addition, You could save from pre race snack, if you do not want to eat everything at once.
Next is HYDRATION. As a cyclist, you need to keep your body hydrated. Experts recommend about 500ml to 100ml before the race, to build up. You could take the former between breakfast and the remaining 500ml, as you prepare for the race. Apart from water, electrolytes also help a great deal. They increase the rate of fluid absorption and retention, thereby reducing the need for toilet stops.
During the race, if less than ninety minutes, stick to water and electrolytes. You could also take caffeine products to get you through. However, if you are going to be circling for more than 90 minutes, then you will be needing water and carbohydrate. It would also be nice to save your caffeinated drink for towards the end of the race.
Always ensure you have a refuel pack available which should contain more carbohydrate, protein and vitamins. Take your snacks or meal after a race and ensure you maintain a nice recovery window of about 30-60 minutes. Before going to sleep, take protein diet as your muscles need a good supply of protein during sleep.
Endeavour to have cycling essentials like bike locks, rear and front lights, cycling water proof jackets, helmet, spare tubs, pump and other tools.
Familiarization with cycling signals is neccessary for a safe ride. For example, your left hand, lifted up, means 'stop'. When it is dropped, it means 'slowing'. To inform other riders about a pothole, you point at the ditch. Signal a left turn with your left hand spread sideways and do the same with your right hand, for a right turn.
When traveling in winter, you need good lights, warm drinks, extra gear, tools and of course, warm clothing. For summer, the best riding time is in the mornings or evenings. Dress lightly, stay hydrated, keep ur sun screen on and plan ahead.
I hope with all of these, you can successfully and happily partake in your cycling exercises.