Cardiovascular activities and healthy food plan not only makes you fit and healthy but also beautiful as well as youthful. Any activities that raise heartbeats are cardiovascular activities, for instance, running, walking, cycling, swimming etc. Cardiovascular activity regulates circulatory, respiratory and nervous systems. However, only cardiovascular activities are not enough to stay fit and healthy. You must complement your cardiovascular activities with healthy food plan.
Exercise is an activity that exerts pressure on muscles to regulate body systems. Cardiovascular activities are also a type of exercise, but with more emphasis on heartbeat rather than muscles. Cardiovascular activities are very helpful for anyone who wants to lose weight, improve heart’s health, begin a regular workout schedule, or simply stay fit and healthy. If you have circulatory or heart related problems, you should definitely try cardiovascular activities.
Cardiovascular Activities (Cardio Exercise)
Walking is one of the simplest and easiest cardiovascular activities. You don’t need a trainer or any kind of equipments for walking. Walking helps you to gain stamina and build strength on legs. You can do walking anywhere, any time, however, if you walk in the morning, it will help you increase metabolism.
Walk briskly every day, for at least 45 minutes, to make your heart healthy.
If you want to lose weight, walk at least 45 minutes every day (on the road or treadmill) at 50 – 60 percent of your maximum heart rate.
Running, like walking, is a good cardiovascular activity as well as an efficient way to lose weight and regulate circulatory system. You can run in a treadmill or on the road. If you are result oriented, and want to see changes in your body quickly, run instead of walking. Running burns calories fast and builds muscles quickly. Running regulates circulatory system by raising heartbeat, thus helping your heart become strong.
Normally, you can burn 300 calories when you run for 30 minutes.
Cycling is a good way to burn calories, tone leg muscles, and regulate heartbeat. You can use cycling as a simple cardiovascular activity or rigorous weight loss technique. If you want to lose weight, you should cycle in high speed for longer duration. The benefits of cycling depend on the type of equipment you use. If you vouch for frugal living and promote green movement, you should definitely use a bicycle on your way to grocery, supermarket or even to office.
Cycling is a fun cardiovascular activity. When you use a bicycle, you will not only stay fit and healthy but also save fossil fuel.
Swimming can be a recreational activity, a simple cardiovascular activity, or the entire body exercise. Swimming is one of the most convenient ways to burn calories. Since, you use your entire body while swimming, you will be able to burn more calories. Swimming is simple yet a wonderful exercise to lose weight, tone body, regulate circulatory system and stay fit and healthy.
Begin your swimming exercise by swimming continuously for 10 minutes, and then increase the duration to 30 minutes.
If your goal is to lose weight, swim at moderate pace for three hours in a week.
If you swim as a cardiovascular activity, make one-hour swim session your weekly activity.
Cardiovascular Activities and Weight Loss
If you want to lose 1 lb fat, you have to burn 3500 calories.
If your goal is to lose 1 lb fat in a week, you need to burn 500 calories every day.
You can reach your weight loss goal by combining healthy food plan and cardiovascular activities. For instance, if you are planning to burn 500 calories every day, you can cut 250 calories by eating low calorie food and burn remaining 250 calories by doing some cardiovascular activities.
You must have at least three 30 minutes cardiovascular activity sessions in a week to stay fit and healthy. It is best when cardiovascular activities are done in the morning, when glycogen (carbohydrate and sugar levels) is depleted because you have not eaten anything in 8-9 hours.
If you play sports such as tennis, basketball, squash, football etc., they can be your recreational activities as well as cardiovascular activities and weight loss exercise. You can also occasionally go for rock climbing, hiking and trekking to stay fit and healthy.
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