Benefits of Cardio exercises for body fitness

Cardio exercise is closely related with the cardiovascular system (functioning of heart and vessels), which further helps in improving the systematic functioning of heart and arteries while improving their efficiency of fighting against Cardio vascular illness. Cardio exercise is mainly refers to jogging, cycling, climbing stairs, swimming, and brisk walking, that not only helps in improving overall health, but also gives positive results on cardiovascular system of the body.

Fight against bad cholesterol: generally, the excess consumption of bad fatty acid, produces disease like Dyslipidemia, which means lipid dis-functioning, it is a stage when bad cholesterol sticks in the arteries while creating difficulty for heart to function properly.

However, this improper functioning of heart can be eradicate while performing cardio exercise, because forceful act during cardio exercise helps heart, to realize bad cholesterol from the vessels while making it stronger.

Fight against obesity: Cardio exercises helps in improving the bad metabolism of the body, hence, further pushes the mechanism to realize more fats while making it healthier and free from excess fats.

Fight against diabetes: when the heart will start functioning well and body will gain good metabolism, then there is no doubt that disease like diabetes, will not get eradicate. Diabetes is a stage when the body does not absorb sugar from the blood, because insulin level remains low, (as body does not perform any physical activity.)

However, performing cardio vascular exercise helps in improving the insulin, and thus removing the consequences of diabetes.

Fight against hypertension: with the rise in the pressure of blood, the problem like hypertension also increases, because the flow of blood into arteries intact high pressure, but cardio vascular exercise helps in balancing the force of arteries so that blood can flow in normal range, hence, it fight against hypertension.

Helps in improving immunity: the cardio vascular exercise involves the activity of whole body, which is why; it also affects the immune system. The high-density lipoprotein helps blood to circulate properly in the body, which further allows, immune system to function well.

Helps in preventing Coronary artery disease: Coronary artery disease (CAD) is also known as cardio vascular disease, it is a stage when heart does not function properly, causing heart dis-functioning and other deadliest circumstances. But cardio vascular exercise helps in removing the causes of CAD, like hypertension, bad cholesterol etc.

Helps in improving physical fitness: lastly, Cardio exercise greatly helps in improving the stamina of body, while strengthening the physical fitness of it.

10 Minutes - 100 Calories

Are you in shape?  Workout a lot?  Wash a lot of sweaty sports bras and workout socks every weekend?  If this describes you, that means you've probably been working out for a while and have a set routine you do each week.  Maybe you're a runner or a kickboxing queen, or maybe you love the stair climber and avoid group fitness.  Whatever your routine is, take a moment right now and think about it.  How long have you been doing your workout program?  Do you tend to do the same cardio every week?

If you've just realized that you haven't changed your cardio routine in six months, it's time to make a plan!  Why?  Because, first of all, when you do the same thing over and your body is more susceptible to injury.  Repetitive movements can cause a multitude of aches and pains over time, so it's a good idea to mix things up a bit.  Another thing, your body will eventually adapt to any repetitive exercise and become more efficient at it, which means burning less calories.  If you've reached a high level of fitness and are ready for something new and challenging, I've put together some workouts just for you.  Keep in mind, these workouts are not for beginners!  So, lace up your shoes, put on your favorite tunes and get moving.  For each workout, I've given you the 'gym' version and a 'home' version.  Don't forget to cool-down after each workout and stretch!!

Cardio Blast I - 30 minutes, 300 Calories

At Home  Warm-up:  10 -  minute brisk walk around the block Running:   1 mile (approx. 10 minutes) Run up stairs or hill:  10 minutes         (count only time spent going UP stairs/hill!) Speedwalk:  10 minutes

In the Gym  Warm-up:  10 - minute walk on treadmill -2.5 to 3.0 mph Running:   1 mile on treadmill at 6.0 mph Step Mill or Stairclimber:   10 minutes, Cycling:   10 minutes at 14 to 16 mph, low resistance

Cardio Blast II - 40 Minutes, 400 Calories

At Home  Warm-up:  10 -  minute brisk walk around the block Running:   1 mile (approx. 10 minutes) Circuit Training - Lower Body:  10 minutes Jump rope:  10 minutes Circuit Training - Upper Body:  10 minutes

In the Gym  Warm-up:  10 - minute walk on treadmill -2.5 to 3.0 mph Running:   1 mile on treadmill at 6.0 mph Circuit Training-Lower Body: 10 minutes Jump rope or stairclimbing:  10 minutes Circuit Training - Upper Body:  10 minutes

Cardio Blast III - 50 Minutes, 500 Calories

At Home  Warm-up:  10 -  minute brisk walk around the block Racewalking or brisk walk up hill:  10 minutes Running:  1 mile or 10 min. (whichever comes first!) Run up stairs:  10 minutes Jump rope:  10 minutes Running:  10 minutes

In the Gym Warm-up:  10 - minute walk on treadmill -2.5 to 3.0 mph Racewalking:  10 min. on treadmill at 4.0+ mph Running:  1 mile on treadmill at 6.2 mph Step mill or climber: 10 minutes, high intensity Jump rope or stationary bike:  10 minutes, 14 mph Running:  10 minutes

Circuit Training Guidelines:

Circuit Training involves doing an exercise (using machines or free weight) one after the other, with no rest.  Below are examples of lower and upper body circuit training workouts both for the gym and home.  Do 15 repetitions for each exercise and modify weight as needed.  Feel free to add or change exercises!  This is only an example.

Lower Body Circuit at the Gym	Lower Body Circuit at Home
1.  Leg Extension 2.  Leg Press       3.  Smith Squat    4.  Seated or Prone Leg Curl 5.  Calf Raise Machine      Repeat circuit to desired time	1.  Wall Squats with leg extension  2.  Static Lunges with medium weight 3.  Deadlifts with medium-heavy weight 4.  Calf raises  (on floor or stairs) 5.  Front or Reverse Lunges-med. weight

Upper Body Circuit at the Gym	Upper Body Circuit at Home
1.  Chest Press 2.  Pec Deck       3.  Seated Row    4.  Overhead Press 5.  Side Lateral Raise       6.  Biceps Curl with cables 7. Triceps Extension with rope 8.  Pushups	1.  Pushups  2.  Dumbbell chest press 3.  Back Extension 4.  Dumbbell shoulder press 5.  Bent-arm lateral raise 6.  Dumbbell biceps curls 7.  Triceps pushups 8.  Triceps dips

Make your Own Workout
If you are creative or don't like some of the exercises I've listed, make your own workout!  The following exercises will burn about 100 calories (depending on your weight, fitness level, and intensity) in 10 minutes:

• Running - 1 mile

• Jumping rope

• Stepping - 30 steps per minute, 7 inch step

• Cycling - 13 mph

• High Impact Aerobics

• Running up stairs

• Circuit Training

• In-line Skating

• Calisthenics - pushups, jumping jacks, plyometric jumps and kickboxing-type moves