What is cardio? How to do cardio?
We have compiled for you everything about the cardio exercises we use to have a better body and be healthier.
The word cardio means heart in Greek. At the same time, this word is the abbreviation of the word “cardiovascular”, which refers to the body’s circulatory system, including the heart and blood vessels.
Cardio exercises are a group of exercises that work and strengthen the heart, blood vessels and lungs at high tempo. Sports such as swimming, rope jumping, running, walking and tennis, which are among the cardio exercises, increase the heart rhythm and accelerate breathing.
What is Cardio?
Cells obtain the oxygen and nutrients they need from the blood in the circulatory system. At the same time, they release carbon dioxide and waste products resulting from their metabolism into the blood to direct them to the excretion organs. The system that enables blood to perform all these tasks is called the circulatory system (cardiovascular system). Cardio exercises refer to a variety of exercises that can help strengthen the cardiovascular system. Cycling, rope jumping, swimming and running are among the cardio exercises. Such exercises lead to increased breathing frequency. This causes the person’s heart rate to accelerate and, accordingly, the cells to burn more fat.
Cardio makes the person’s breathing more regular by working the heart and lungs at an intense pace. At the same time, it has a positive effect on the heart pumping blood more healthily.
What are the benefits of cardio?
The benefits of cardio to the body are listed below.
- It helps prevent the formation of vascular occlusion.
- It allows fat burning to accelerate and metabolism to work better.
- It helps reduce stress and depression.
- It increases resistance to diseases by activating the immune system.
- It provides a better sleep by improving sleep quality.
- It helps control blood sugar levels.
- It helps to increase performance when supported by weight training.
- It strengthens the heart and circulatory system.
- It increases fitness.
- It helps delay the effects of aging.
- It reduces the risk of heart diseases.
- It affects weight loss when carried out together with correct nutrition and training programs.
- It contributes to the improvement of lung functions by helping regular breathing.
What are the Types of Cardio?
There are two types of cardio that are accepted worldwide and enable fat burning.
- HIIT Cardio
- LISS Cardio
1. HIIT Cardio
Hiit cardio refers to high intensity and interval exercises. Hiit cardio workouts consist of two stages: high and low intensity. In the first stage exercises performed at high intensity, people push themselves to the maximum level for a determined period of time. In the second stage, he can take a break from training or continue training at a low tempo.
Cardio training, for example, can be done for 20-25 minutes in total, such as 30 seconds of high-tempo running, followed by 60 seconds of light-paced running, followed by sprinting again. After intense training, muscles and cells are destroyed. At least 48 hours are required for recovery. For this reason, cardio exercise 2-3 times a week is sufficient.
In order to get maximum efficiency from Hiit cardio training, exercise intervals and durations should be followed regularly. It is also very important that breathing occurs correctly during high-intensity exercises. During hiit cardio, it is recommended to breathe slowly and deeply through the nose.
Hiit cardio requires no equipment. In this way, it can be easily applied in various places without the need for a gym or any sports equipment.
What are the Best HIIT Cardio Exercises?
The most preferred hiit cardio movements are listed below.
- Squat Jump
- Jack Knife
- High Knees
- Lunge Jump
- mule burpees
- Reverse Lunge
- Bicycle
- Jump rope
- Running
2. LISS Cardio
LISS Cardio is low to moderate intensity aerobic activities performed continuously and usually for long periods of time. It also includes exercises that are performed without great effort and that ensure continuous and increasing calorie burning. Low-intensity exercises performed for a long time are very effective in the circulatory activities of the heart and lungs by creating more capillaries. In this way, the circulatory system becomes active and accelerates the regeneration process of muscles and cells.
LISS cardio refers to continuing exercises at the same intensity, speed or pulse throughout the training, unlike high-intensity and intermittent HIIT exercises.
Although LISS exercises are effective in improving the aerobic system and burning calories, a long and regular training program is needed to get maximum efficiency. LISS cardio exercises can be done without using any equipment, or they can be done using different tools.
LISS cardio duration varies between 45 and 60 minutes on average. LISS cardio exercises can be done on the treadmill, rower, and elliptical, but can also be done outside the gym. Long-term running, walking or cycling are examples of LISS exercises that can be done outdoors.
What are the Best LISS Cardio Exercises?
- Hiking
- Swimming
- Running
- Elliptical bike used at constant and moderate speed
- Spade
- Cycling
- Various outdoor activities such as surfing, skating and skateboarding
What Are Other Cardio Exercises That Can Be Done?
Apart from the cardio exercises mentioned above, other cardio exercises that can be done are listed below.
- Knee up
- High Knees
- Shuttle
- jumping jacks
- Mountain Climber
- Manmakers
- Burpee
- squat
- box jumps
Does Cardio Help Lose Weight?
When the activity level is increased along with cardio exercises, the body’s energy needs also increase. Accordingly, the body needs extra fuel. During long-term cardio training, fat stored in the body is used as the main fuel source. In addition to the amount of energy expended, weight loss occurs when calorie intake is limited.
The two primary ways fat loss occurs is by reducing calories and moving more. The purpose of cardio training is to move more and therefore increase the amount of calories spent.
In order to achieve weight loss, attention should be paid to the amount of calories consumed and the amount of calories burned. Cardio exercises combined with weight training can help you lose weight with proper nutrition.
Does Cardio Cause Muscle Loss?
Muscle loss can occur in various situations such as excessive stress, intense exercise, long-term fasting and malnutrition. Muscle loss may also occur during cardio training. However, the real cause of muscle loss is not related to cardio exercises, but to very low-calorie diets. During the period of cardio training, when the amount of calories taken is gradually reduced and a regular nutrition program is followed, muscle loss does not occur.
When the body cannot provide the energy it needs from the food consumed, it turns to muscles. The body uses protein, glucose and fat to meet its energy needs. In order to meet the sudden energy need, it first starts to consume glucose. The liver and muscles create glucose stores, and muscle losses occur at this point.
Fats constitute important energy sources for the body. However, metabolism first focuses on protein and glucose. This leads to loss of muscles in both. For this reason, regular and adequate nutrition is of great importance in preventing muscle loss during cardio training.
How Many Calories Does 30 Minutes Burn on Average?
The amount of calories burned as a result of cardio exercises varies depending on the type and intensity of exercise performed. In addition, the person’s physical characteristics and metabolism also affect this rate. For example, jumping rope at a moderate pace for 30 minutes will cause you to burn an average of 400 to 450 calories. A 30-minute swimming workout at a moderate pace helps you burn an average of 200 calories. However, this rate can increase to 300 calories when the person increases his speed. The amount of calories burned with jumping jacks varies depending on the speed of the movement. When this exercise is done correctly and quickly, the amount of calories consumed also increases. A healthy individual spends an average of 200 calories doing jumping jack exercise at a moderate pace for 30 minutes.
Is It Possible to Do Cardio at Home?
Cardio exercises can be done for various purposes such as losing weight and tightening up. There are many cardio exercises that individuals who do not have access or time to the gym can do at home.
Cardio exercises can be done with the support of a few pieces of equipment, or they can be performed using only body weight. For example, movements such as knee ups, squats, mountain climbers and sit-ups are among the cardio exercises that can be done at home, as they do not require equipment.
Cardio training at home helps in weight loss and tightening when done correctly and regularly. Therefore, maximum efficiency can be obtained from training with a regularly implemented cardio and diet program.
When performing cardio exercises at home, set and rest intervals should be followed regularly. In addition, stretching exercises are necessary to warm up and prepare the body before and after cardio at home. Risks of injury that may occur can be prevented by preparing for cardio training with the right technique and performing the movements correctly.
In cardio training at home, it is recommended to do simple exercises that do not strain the muscle and metabolic system. Movements that increase muscular endurance and ensure continuity in strength should be preferred. For example, an exercise program containing 8 to 10 movements performed with 15-20 repetitions is suitable for cardio training at home. 30 to 40 minutes, 3 or 4 times a week, is the ideal cardio time for exercises that can be done at home.
When Should Cardio Be Done?
According to the book Body for Life, 20 minutes of high-intensity aerobic exercise in the morning on an empty stomach has a greater effect than 60 minutes of cardio on a full stomach.
Even though some studies show that exercises performed early in the morning on an empty stomach are more effective in burning fat, the literature does not yet support this.
However, whatever the method, the most important tip in weight loss is to create a calorie deficit.
How Often Should Cardio Exercises Be Done?
Studies show that cardio performed at least 3-4 days a week has a sufficient effect on fat burning. For a healthy life, cardio exercises should be done at least 3 days a week.
What are Cardio Machines and Equipment?
Cardio machines are equipment used to exercise different parts of the body and burn fat. These equipment help increase the body’s condition and support the regulation of blood circulation.
It is very important to use cardio equipment correctly and for its intended purpose, as each one focuses on different parts of the body.
Equipment such as exercise bike, elliptical bike, treadmill, vibration platform, rowing machine, ski machine and stairmaster are cardio equipment.
Is it possible to do cardio with exercises that can be done at home?
It is of course possible to do cardio at home. Cardio workouts at home have many benefits. It increases fitness and endurance, accelerates metabolism, reduces stress and accelerates fat burning.
Cardio exercises such as jog, hamstring reach, skip, high skip, lying quadriceps, jumping jack, crunch, knee up, reverse crunch, lateral run, air rope, modified plank, standing quadriceps and wall calf can be done at home.
