Eat clean. Train mean. Fight for fit - Anonymous

Looking to achieve a great exercise routine to get a toned and healthy body? Try cardio exercises with your personal trainer, and see the results for yourself. Cardio workout is a great way to stay fit, while increasing your stamina, and improving your overall health. The cardiovascular system consists of important organs like the heart and blood vessels. Needless to say that cardio exercises improve the overall functioning of the heart by regulating heart rates, reducing high blood pressure, and improving blood circulation throughout the body.

This has repercussions on the rest of the physiological functions, as well as improving your mental well-being. When your blood circulation improves, you automatically feel more energetic because your stamina improves. You are able to do your daily work better, and can put your best foot forward in everything that you do.

So, let's jump right in and find out what amazing benefits a complete cardio training can bring to your body.

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What are the Benefits of Cardio Exercises?

Cardio exercise
Cardio exercises can range from running to kettlebell lifting depending on the intensity of the training | Image Source: Pixabay.com

Your personal trainer can recommend that you spend a substantial amount of time on cardio exercises to improve overall health. Here are the top reasons why -

  1. Aids in weight loss training: Any exercise, if done consistently, can reduce weight by burning extra calories from the body. But you have to supplement this with a balance diet so your body can burn fat at a regulated rate.
  2. Improves heart health: Cardio exercises are a great way to regulate and improve heart functions, and blood circulation. In the long run, the risk of heart diseases also decreases.
  3. Lowers cholesterol levels and high blood pressure: As your heart health improves, it automatically increases blood flow, thereby increasing the elasticity of blood vessels. The more time you spend on this, the better the oxygen intake is through the vessels and into your muscles.
  4. Increases bone density: Weight-bearing aerobic exercises like kettlebell lifting or even walking, can decrease the probability of osteoporosis and other bone-degenerative diseases over time.
  5. Maintains muscle strength: Over time, the muscles and joints tend to weaken in the human body. But with regular exercise, you can increase the longevity of good muscle and joint functions.
  6. Strengthens lungs: Along with your cardiovascular system, exercises like running and brisk walking can improve the health of your lungs.
  7. Improves mental health: Regular cardio exercises have great effects on your mental well-being by countering disorders like depression and stress. You tend to sleep and eat better, making you feel less tired. These are important factors in fighting mental illnesses.
  8. Increases stamina: When you exercise regularly, it is bound to have an effect on your overall energy levels. You will slowly, but steadily build more stamina, and find the energy to achieve more from your time.
  9. Reduces chances of falling sick: Regularly working out with your fitness trainer can also reduce the incidence of falling sick.
  10. Increases longevity: The overall effects of regular cardio training is that it increases your longevity by a few years in comparison to those who don't exercise at all.
cardio workout
Kettlebell training is one of the best cardio exercises | Image Source: Pixabay.com

When you find a personal trainer near me, they will open a world of opportunities for you to get fitter and achieve great health. Some of the best cardio exercises recommended by your personal trainer may include -

  • Walking: The easiest way to start your cardio training is by dedicating consistent time to walking daily.
  • Elliptical: This is a great way to burn calories, work out your muscles, and regulate heart rate, but with minimal impact on your knees and hips.
  • Running: Consistent running time can burn calories in the fastest way. You can choose the intensity of your running sessions based on your training goals.
  • Interval training: You can also combine short intervals of high-intensity workouts. This means that you dedicate a fixed time slot at regular intervals and pack a high-intensity session like kettlebell lifting, or running.
  • Cycling: If you want to focus on working out large muscles in the legs while elevating your heart rates, cycling is the best way to go about it.
  • Climbing stairs: If you want to take it a notch higher than just walking, but don't have a lot of time for exercise, try climbing stairs regularly.
  • Rope jump: This is a very old but highly effective method of burning calories.
  • Swimming: This is probably the only natural way shedding calories by working out the whole body. It also works out the internal organs functioning like the heart and the lungs. You can work out your arms, legs, and  abdomen all in one go.
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What to Avoid While Doing Cardio Exercises?

cardio workout for beginners
If you are a beginner, avoid working out without the supervision of a fitness trainer | Image Source: Pixabay.com

The only bad workout is the one that didn't happen - Anonymous

Cardio exercises can be very effective if done right, with the right guidance of your personal trainer. More importantly it is very crucial for you to note what to avoid while doing cardio exercises.

Mistake # 1: Relying Only on Cardio Exercises

If the goal is to improve your overall health and get a fit body, then cardio exercises alone may not be able to help you with that. You also need to spend time in doing weight training, and of course, eating well with a balanced diet.

Mistake # 2: Not Eating Before Your Training Session

Training on an empty stomach can lead to a plethora of problems. While it is advisable to avoid heavy meals before  a workout session, it is not at all healthy to skip eating altogether. Ask your fitness trainer for the right diet.

Mistake # 3: Skipping Warm Ups

Never jump straight into high-intensity cardio workouts without warming up. Stretching and free hand exercises are ideal for your body to warm up.

Mistake # 4: Not Varying the Workout Intensity

Consistency is important for exercises. But so is varying the intensity of your workout. Doing only one type of exercise with the same intensity will only bear one type of result, and you will not be able to progress.

Why You Should Avoid Cardio Exercises for Muscle Growth

CrossFit training
Avoid mixing your exercise types if your training goals are different | Image Source: Pixabay.com

Now the question is do you always have to do cardio exercises for all types of training objectives? The answer is no. Cardio workouts are an important method to lose weight, but if you want to build muscles, then it may not be the best solution. Here are the reasons why -

  1. Cardio training can reduce the overall workout intensity: Losing fat means burning more calories which you can achieve through cardio exercises. But this may impact your muscle building for which you need mor energy for high-intensity workouts. If you are investing too much energy and time in cardio or aerobic training, you will have lesser energy to do anything else. Ideally, you should have a defined goal first before you jump into any kind of physical training.
  2. Cardio training may not be enough: If you want to build muscles, resistance training may be a better option than cardio workouts. This is because while cardio sessions can burn calories, they do very little by way of adding muscle strength. No doubt they increase stamina and overall fitness, but that may not be enough to pump enough energy into muscle building.
  3. Cardio training may reduce muscle growth: Since you are burning off calories at a very fast rate, not supplementing your cardio sessions with other forms of exercise like resistance training, may prove to be counter -productive.

How to Find A Personal Trainer Near Me?

fitness trainer
A fitness trainer is like a guide and a friend on an otherwise arduous path of fitness training | Image Source: Pixabay.com

The journey of fitness training can be boring and tough. So, it's very important to find the right personal trainer near me no matter the kind of training you seek - cardio exercises or others.

Must-Have Qualities of A Fitness Trainer

Any personal trainer should be qualified and recognized in their domains to deliver an effective training routine. But equally important is your own goal for which you seek training. To properly choose a fitness trainer who can help you with cardio exercises and more, you can look for the following characteristics in order to make a decision:

  • Certification and accreditation.
  • Educational background.
  • Affiliations.
  • Demonstrated expertise.
  • Background in training and experience.
  • Personal fitness orientations.
  • Client testimonials.
  • Effective communication skills.
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Pragnajyoti

Doctor, dog lover, traveler..