Cardio: Involves and places stress on the cardiovascular system. Increases heart rate and produces heat in the muscles. It can be used as a warm-up, cool down or a workout in itself.
Benefits:
- Reduction of body fat through calorie expenditure
- Increased blood circulation and oxygen intake
- Improved cardiovascular function which reduces the risk of disease
- Reduced risk of injury by warming up the muscles and preparing them for training
- Helps eliminate toxic waste through sweat and increase in metabolic functions during and after training
For a safe and effective practice:
- Calculate your target heart rate and monitor it during activity either by use of heart rate monitor or perceived exertion
- Closely follow recommendations on time, frequency, and intensity...especially if fat reduction is your goal
- Choose the cardio classes that are particularly enjoyable to you
- Be sure you have cleared enough space to move about during your class and that you have minimized interruptions
- Always warm up before and cool down after to bring heart rate down slowly and avoid blood pooling in the extremities
- Drink lots of water. Follow the recommended 96 oz. (3 quarts) per day and add 20-40 oz per hour of exercise
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