What you need to know about cardio
Life Kit: Health
Deep Dive
Why is cardio important for heart health?
Cardio helps prevent heart disease by decreasing the likelihood of plaque buildup in arteries, which can block blood flow and cause heart attacks. It also burns calories and cholesterol, reducing the risk of atherosclerosis. Regular cardio exercise improves overall heart function and longevity.
What are the U.S. Department of Health and Human Services' exercise recommendations for adults?
Adults should engage in strength training twice a week and perform 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio weekly. Alternatively, a combination of both can be used to meet the guidelines.
How can you calculate your maximum heart rate for cardio exercise?
Your maximum heart rate can be calculated using the formula: 220 minus your age. For example, a 30-year-old would have a maximum heart rate of 190 beats per minute. During exercise, aim for 50-85% of this number to stay in the target heart rate zone.
What activities count as cardio?
Activities like swimming, biking, hiking, running, tennis, walking, dancing, and even household chores like yard work or climbing stairs can count as cardio. Anything that elevates your heart rate into the target zone qualifies as cardio.
What is 'exercise snacking' and how does it benefit health?
Exercise snacking involves breaking up exercise into short, frequent bursts throughout the day, such as taking 5-10 minute breaks to walk, climb stairs, or do light exercises. This approach increases metabolism, contributes to longevity, and makes it easier to meet daily exercise goals.
How does walking contribute to cardiovascular health?
Walking at any pace provides cardiovascular benefits and reduces the risk of stroke. Faster walking paces further decrease cardiovascular risk, but even slow walking is beneficial. It's an accessible form of cardio that can be done alone or in groups.
What are the broader health benefits of cardio beyond heart health?
Cardio helps manage weight, lowers blood pressure, improves diabetes management, enhances sleep quality, and reduces stress. It also supports overall longevity and quality of life by keeping the body active and healthy.
How can you measure your heart rate during exercise?
Heart rate can be measured using wearable devices like smartwatches or fitness rings, gym equipment with sensors, or manually by finding your pulse on your neck and counting beats for 60 seconds. This helps monitor exercise intensity.
- Heart disease is the leading cause of death in America.
- Recommended cardio exercise: 150 minutes of moderate intensity or 75 minutes of vigorous intensity per week.
- The importance of regular physical activity for preventing chronic diseases.
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