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Explaining cardio workouts and how to do them effectively.

People may exercise for many reasons whether it be to look good, to be strong, or just to be healthy and in shape. A key part of any exercise regimen should be cardio workouts which get your heart rate up and your blood pumping. A good cardio routine can give you more energy, reduce risk of cardiovascular problems, end your days of being out of breath after a few flights of stairs, help you lose weight, and just plain get in shape.

Cardio workouts are traditionally full body workouts that can be done without any special equipment. Traditional examples of cardio workouts include running, swimming, and biking. Some people do resistance training or weight training mixed in with their cardio to build further endurance and muscle strength. But at it's core, cardio workouts are simple and effective ways to get sweating and get your blood pumping.

The trick to a successful cardio workout is to push yourself, but not push so much that you risk injury or end up stopping after only a few minutes. The best cardio workouts last at least 20 minutes going upwards to an hour depending on how in shape you are. The cardio workout revolves around the basic concept that by keeping your heart rate up, you are bringing increased oxygen into your body, making your heart work harder, and working every muscle in your body while burning a large number of calories in a short period of time.

Your heart rate is the most important number in determining what level your workout should be. If you take 220 and subtract your age from it, you can find your maximum heart rate. The younger you are, then higher your maximum should be; of course this varies depending on your fitness level. Many fitness experts recommend that a good cardio workout should keep your heart rate at 60-70% of your maximum heart rate, although as you progress and your body becomes used to the challenge an increase in workout intensity is needed. For reference, many people do their cardio on elliptical machines that can maintain intensity to keep you at up to 85% of your maximum heart rate.

As far as frequency goes, most people find 3 times a week of cardio workouts to be sufficient, although some people do a cardio routine up to 5 times a week. If you do weight training, you may want to spread out your workouts, either doing a two a day format (cardio in AM, weights in PM) or do them on separate days. For most people a rest day between weight training workouts is crucial for muscle building, cardio can be done on back to back days with a rest day at least once a week.

For beginners or those who haven't exercised regularly in a while, starting off slow not only makes a cardio routine safe and easy on the body, but makes you more likely to stick to the program for the long run. Less intense examples of cardio workouts include walking and light jogging. A good way to gauge the intensity of any cardio workout is to try and carry on a conversation or talk out loud while doing the workout. If you can talk clearly and without taking large breaths while speaking, then the workout is not intense enough to be a cardio workout. On the flip side, if you are gasping for air and can't even get a word out, the workout is too intense for your current fitness level.

Cardio workouts should be a staple in anyone's exercise routine, beginners or those returning after more than a few months off should start out slow. Done properly, cardio workouts can increase energy and strength, improve cardiovascular health, help you breath better, and help you lose weight and tone your body.

Learn more about this author, Maxwell Payne.
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