Everyone knows that a toned body with a low amount of body fat looks more appealing (and sexier) than a body that is hidden by an unwanted layer of adipose tissue (fat). Yet, achieving a low or healthy t level is easier wished upon than done. Along with eating a well-balanced diet and lifting weights, adding cardiovascular exercise to your daily life is the best way to burn off that undesired fat.
There are many reasons why achieving and maintaining a healthy body fat level using cardio should be an important part of your life.
Decreases depression and anxiety.
Show off the muscles, definition, and body that you've worked so hard to create. (Many times people possess or build amazing muscle tone, but cannot show it off due to an excessive underlying layer of fat resting beneath the skin and on top of the muscle!)
Prevents excessive blood pressures and lowers your resting heart rate.
Increases aerobic work capacity allowing you to do more work with less strain on your heart.
Increase overall function, performance and well-being of your life.
Enhances blood flow to working muscles, which in turn, delivers more nutrients for optimal performance and growth.
Increases overall heart function.
When it comes to reaping the benefits of cardio, there are some key aspects to consider. These are: Frequency, Duration and Intensity.
Frequency - In general, cardio should be performed 3-5 times per week without more than 48 hours of rest passing between sessions. Any longer than 48 hours and your body starts to lose the positive effects of the previous session(s).
Duration - 20-60 minutes per session is sufficient for intermediate and advanced cardio fitness levels. For beginners, 1-2 small sessions of 10-12 minutes (not including warm-up/cool-down periods) should be performed for the first few weeks, then gradually up the duration per session each week thereafter as your body progresses.
Intensity - Using an appropriate intensity level is key to obtaining
significant results from any type of cardio activity. Beginners
should work at a pace below 55% of their maximum heart rate for
a few weeks to build a strong tolerance to the cardio activity
before raising the intensity level. While intermediate and advanced
individuals should work at a pace of 55/65-90% of their maximum