About Cardio Workouts

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By Angel Sharum
eHow Contributing Writer

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Cardiovascular workouts can be a major factor in weight loss and overall health. A cardio workout is when large muscles are used repeatedly for a set amount of time. There are different levels of cardio workouts. Each person should find a cardio workout he likes and stick with it to reach health and fitness goals.

Types

Beginner cardio exercises include walking and leisurely biking. Playing tag or catch with your children would also be good activities in this category. These activities get your heart rate up but can be accomplished while still allowing you to talk normally.
Intermediate cardio exercises can include speed walking or jogging and swimming laps. Aerobics is another good example of intermediate cardio workouts. With these activities you may still be able to talk, but it will take more effort.
Advanced cardio workouts could include running or sprinting, jumping rope and speed skating. Playing basketball and other sports that require continuous activity are also considered advanced forms of cardio. Talking will entail great effort when doing advanced cardio correctly.

Benefits

Participating in cardio activities will make your heart stronger by forcing it to pump and work harder. They help reduce stress by releasing endorphins in the brain. Cardio workouts also increase bone density and muscle tone. Doing cardio workouts helps with weight loss by burning calories and fat.

Time Frame

According to the Centers for Disease Control and Prevention, adults need 150 minutes of moderate intensity exercise or 75 minutes of vigorous activity each week for optimal health. You can also do a combination of both. They advise starting with 10-minute increments for beginners.

Warning

Stop and seek medical attention if you develop severe pain in any muscles, shortness of breath or feel light-headed. Slight pain and discomfort is normal, but excessive pain should not be taken lightly.

Prevention/Solution

Everyone should do three to five cardio workouts a week. Starting slowly and working up in endurance is the most effective way to ensure sticking with a program. The benefits to health are significant and should be taken seriously. Find a cardio workout you enjoy and participate in it routinely to reap the maximum health and fitness benefits.