Safe & Effective Cardio Tips for BeginnersBy fitnessroar - Dec 27 , 2017
Cardio exercise also known as aerobics is physical exercising that helps in reducing weight. Main purpose behind this exercise is the enhancement of heart rate and respiration. But, it creates problems when done carelessly. The main problem beginner’s face is that they are always in a hurry and that’s why they do a few blunders while doing these basic exercises. So, if you are a novice and want to do cardio without taking any risks, follow these tips:
1. Get ready for Cardio Training
If you are about to start exercise, you should keep these 4 things in mind:
a) Physician approval: Always consult your physician if you have any medical problems like diabetes, heart disease, cancer etc.
b) Start slowly: Beginners are always excited to initiate things. For doing any exercise, you need to start slow so that you can exercises for a longer duration. Sore muscles problems occur if you workout more than your body limits.
c) Dress appropriately: Body temperature increases proportionally whenever we do any aerobic exercises. Ensure that you dress properly to prevent any kind of injury.
d) Drink water: You should drink water properly before, during, and after your workout. Water maintains body temperature and lubricates joints so that you don’t face issues like muscle cramps, dizziness, etc.
2. Warm-Up Exercises
Before doing any exercise, warm-up is necessary because it prepares the body for doing desired exercises. Warm-up exercises help in increasing the blood flow to the working muscle so that chances of injury get reduced. It also prepares the body physiologically and psychologically so that you can do your exercises up to great extent. Even, you feel the benefits of warm-up exercises after seeing your performance.
3. How Much Cardio Exercise You Should Do
Duration of cardio depends on your will and energy levels. If you do your exercises with high intensity, the duration of your exercises should be small and vice versa. As per the reports, an individual should do exercise for 250 minutes per week for getting better results. But, it doesn’t mean that you have to push your body limits because it also depends on the flexibility, strength, and posture of the body.
4. Stretching Exercises
After your workout, you should do stretching exercises as at that time your body temperature is high. It also helps in relieving joint stress and decreasing the stiffness of the body. Another benefit of stretching exercises includes recovery of muscles after the hard work out, prevents muscle soreness, maintains flexibility, and much more.
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