What makes cardio exercise

Talk to your doctor to find out how many exercise minutes are right for you before starting any new fitness routine. On average, adults should strive for at least minutes of cardio exercise each week. If time is your enemy, you can strive for a minute dog walk or jog each day to meet your goal.

What matters is finding the activities that interest you and a schedule that fits your lifestyle and that you can commit to as part of your daily routine. If your goal is to lose weight, on average, the U. Department of Health and Human Services recommends adults get at least to minutes of moderate-intensity exercise or 75 to minutes of vigorous-intensity aerobic activity each week to see substantial changes.

Again, talk to your doctor before beginning any fitness or diet plan. Then expect a series of punches, kicks, and hand strikes for the main workout. There may be core or strengthening exercises at the end. Always finish your workout with a cooldown and stretch.

Drink plenty of water throughout the class. Benefits: Zumba is beneficial for heart health, improves coordination, tones your entire body, and may help relieve stress. Safety: Drink lots of water during the class. Take a break if you feel tired or dizzy. If you like to dance, Zumba is a fun choice for an aerobic workout. After warming up, your instructor will instruct the class through easy-to-follow dance moves set to upbeat music. Shoes are required.

You can always take a break and rejoin if you get tired. Equipment: stationary bike, cycling shoes optional , padded bicycle shorts or pants optional. Benefits: Indoor cycling classes build strength and improve muscle tone and cardiovascular endurance. Safety: If your new or need a refresher, ask the instructor to help you set up the stationary bike.

Lower your resistance if you get tired, or take a break if you feel lightheaded. Unlike a leisurely bike ride, a cycle class will get your heart rate up. It may include resistance and climb incline portions for maximum training benefits. This will help you build strength and tone your muscles.

You can usually rent these at your facility. Most classes are 45 to 60 minutes long and include a warmup, cooldown, and stretch. Bring water with you to the class. The American Heart Association recommends 30 minutes or more of aerobic exercise five or more days each week. That can be broken up, though. For example, you can take three, minute walks throughout the day. You should also add in two or more anaerobic strengthening sessions each week that focus on major muscle groups.

The number of calories you burn while walking depends on different factors, including your weight, pace, terrain, and more. Exercising regularly has many benefits for your body and brain. This article explores the top 10 benefits of regular exercise, all based on science. Learn about the best pre-workout nutrition strategies.

Eating the right foods before a workout can maximize performance and speed up recovery. Many people wonder whether it's OK to work out while they're sick.

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Overview Aerobic exercise is any type of cardiovascular conditioning. At-home aerobic exercise. Aerobic gym exercises. When it comes to cardiovascular exercises , the options are endless to improve your overall quality of life. Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission.

We do not endorse non-Cleveland Clinic products or services. But how often should you do cardio to reap the health benefits? The American Heart Association recommends achieving at least minutes of moderate-intensity heart-pumping exercise or 75 minutes of vigorous-intensity exercise spread out over most days of the week. Van Iterson. The benefits of cardio go beyond just your heart.

Van Iterson explains how it affects your entire body:. Cardio exercise can benefit brain and joint health. One study reported that physical activity may reduce dementia risk, no matter what age you are. Other benefits include:. No matter how you choose to move, being active helps increase circulation, which leads to clearer, healthier skin. Other health benefits can go much deeper than just your skin, too.