If you are looking at bagging great benefits from shorter exercises, 30 minutes of cardio a day suffices.
There are tens of cardio moves that can work you up excellently at home. You need not go to the gym to have cardio moves because you can get them in the comfort of your backyard or even sitting room, provided it’s spacious.
Health experts recommend that you add 30 minutes of cardio to your daily routine to better your health and physical appearance.
IS 30 MINUTES OF CARDIO A DAY TOO MUCH?
In a week, it is recommended that you have at least 150 minutes of cardio.
This means that 30 minutes of cardio a day is perfectly all right. It is what the body needs for a strong and healthy cardiovascular system.
Research shows that 30 minutes of exercise a day benefits come from moderate cardio. They are easy to perform and depends on what you love most.
You could choose to head out for a jog, do some sprints in between to rev up the body and fallback to the slow jog, cycle around, stay indoors, and have a good time on the treadmill.
WHICH CARDIO BURNS THE MOST FAT?
Celebrities across the world have included cardio in their workout plan as part of their weight loss journey.
Khloe Kardashian is a perfect example of a celebrity who used cardio to shed off the extra pounds.
The most effective cardio exercises that burn fat aggressively include staircase climbs, a high intensity run on the treadmill, swimming, rowing, cycling, jogging/running, sprinting, jumping rope and kettlebells.
A point to note is that each type of cardio exercises achieves a different set of workout. If you work out to get an athletic body, running, sprinting, and treadmill training could work out best for you.
To gain muscle and improve general body physical fitness, swimming, cycling, and jumping ropes could do the trick.
CAN A 30 MINUTE WORKOUT BE EFFECTIVE?
The secret of a 30-minute workout is how you want to have the training and maximise the types that you pick for exercise. For example, it could be a treadmill run that works the cardiovascular system while, at the same time, offering great resistance training.
12 LITTLE-KNOWN BENEFITS OF 30 MINUTES OF CARDIO A DAY
When you make an effort to working out 30 minutes a day 5 days a week for cardio exercises, you get the following benefits:
1. WEIGHT LOSS
A dose of 30 minutes of cardio a day is enough for you to lose weight in a few weeks. You start feeling that there is a feeling of lightness in the body.
The daily cardio exercises increase the amount of daily calorie burn by the body. This is why you start noticing a drop in your pounds after a few weeks of this routine.
Jamie Castello, a certified personal trainer, explains that your metabolism goes up with cardio exercises.
2. IMPROVES BONE DENSITY
Bone density is important for a healthy lifestyle. Void of the density, you cannot exercise because your bones will not hold this weight and pressures that come with exercising.
The Arthritis Foundation cites that cardio exercise restores bone density in women who lose the spongy tissues in their bones throughout their lives.
Walking, running, swimming, and cycling restores and increases bone density around the hips and upper legs. Motion and gravity build better resistance and density.
3. BETTER SLEEP
Life has its fair share of stress, and when it comes, sleep deprivation becomes a norm. But a cardio session for 30 minutes daily relives your mind because mental stress is dealt with.
4. MOOD IMPROVEMENT
Are you battling bouts of feeling blue at times? Try different cardio exercises, and you will be surprised how quickly you shift from gloomy to blissful.
Cardio exercises trigger the release of chemicals in the brain that make you more at ease and happier.
5. BATTLES ANXIETY
Chronic episodes of anxiety and panic attacks can be a thing of the past with cardio exercises. Cardio triggers the release of endorphins calming in nature, according to personal trainer K. Aleisha Fetters.
6. IMPROVES FOCUS
Stress, anxiety and low moods are likely to throw you off balance, thereby denting your focus.
However, cardio exercise remedies stress, anxiety and low moods, wh1ch enable you to focus on better and important things.
7. IMPROVES LIBIDO
Unbelievably, 30 minutes of cardio a day boosts your libido.
Dr Mike Anderson, a certified sex and relationship expert, cites that 30 minutes of cardio is enough to make your partner feel loved once again. It increases arousal, desire and satisfaction as a result of more production of testosterone.
8. BETTERS HEART HEALTH
Cardio enhances the circulation of blood to the heart. Adequate blood flow to the heart reduces the chances of heart attack, stroke and hypertension because the heart muscles are strengthened.
More blood is pumped, and it beats slowly, maintaining the right blood pressure.
9. IMMUNE SYSTEM BOOSTER
According to medical experts, a strong immune system can be achieved through 30 minutes of cardio a day.
Katies Boyd, a nutritionist, said that cardio exercises help in flushing out bacteria from the lungs its airways. With the lings clear of the bacteria, there are no flu and colds, which lower the immune system.
10. LOWERS STRESS LEVELS
Nerve calming helps lower stress levels. Cardio exercises send signals to the nerves to help bring down the stress levels through norepinephrine hormone production.
It makes you feel better and happier.
11. ENERGY BOOSTER
More energy for the body builds stamina. You get all this when you hit the ground running with cardio exercises.
A heart that handles a 30 minutes cardio routine can give a better heart rate and breathing patterns which is important for anyone training.
Dr Barbara A. Bushman, a kinesiology professor at Missouri State University, notes that cardio exercises up the fitness level and lower the completion percentage due to high amounts of energy present in the body.
12. ACHIEVES PHYSICAL ENDURANCE
Eric Owens, a physical therapist, opines that cardiovascular training increases muscular endurance.
This is so because of fascia, a connective tissue inside the muscle that builds strength retention. It is more important for ageing people.
They can workout more.
An elaborate session of 30 minutes of cardio a day has far more reaching benefits than you ever imagined. You can work on your mental wellness as well as physical fitness by cardio alone.
Since stress, moods swings are some of the most common forms of mental illnesses, you can treat them effectively with a 30-minute morning or evening run as you listen to great music from your playlist.[related_posts_by_tax posts_per_page="4"]