It has long been known that physical exercise is an important part of a healthy lifestyle. The fashion for practicing sports appealed to Poles. We are more active and attach great importance to the regularity of training. However, there is also a very large group of Poles who give up activity due to poor condition and poor health. These problems should not stand in the way of being active and feeling good. Movement always has a beneficial effect on the human circulatory system. Coaches recommend cardio exercises – strengthening the heart and fitness.Strengthening the body without overloading it – this is the key slogan primarily for people in mature age, who often experience health problems. With age, our body loses endurance, which is why it is so important to match the forms of physical activity to its capabilities. If, for example, when entering the 3rd floor of your apartment, you catch breath and your heart almost breaks out of your chest, it means that you need to get used to a different work. Cardio exercise reduces cholesterol when high, lowers blood pressure and blood sugar levels. As a result, lung capacity improves. Exercise is very good for sleep and reduces stress. Losing a few kilos is also included in the effectiveness of this method.
First training – where to start?
It is best to start exercising outdoors. Correct lung ventilation and unrestricted air supply is very important here. You can start your workout with a 5-minute, even, slow run. Then try to run fast for 2 minutes. Then go back to your first running pace again. After 5 minutes of slow jogging, accelerate again and run for 2 minutes. Finally, while running for the next 5 minutes, slow down your pace for 2 minutes. These types of alternate exercises are extremely important for improving the condition of your heart and getting it used to working a little harder. Sometimes you tire the heart and raise the pulse, and sometimes you let it rest. It is important after such a workout to drink plenty of water and rest. Cardio training brings results when you do it regularly. Remember that. In winter, to spend some time outdoors, consider cross-country skiing. They are an ideal way to strengthen the heart and engage all muscles to work. Cardio type exercises are not as demanding as it seems. Don’t be discouraged after your first workout. In addition to running, you can choose another type of activity that does not require much effort. You can choose swimming, cycling or home bike, stepper, orbiter or intensive walking. It is important to do these exercises 30 minutes a day. Choose the form that suits you best and work systematically. Exercise moderately, sometimes hard, but not at 100% of your abilities. There should be no more heavy exercises than light ones. Nor vice versa. Don’t try to overdo it, because that’s not what it’s about. Also, don’t think that a simple walk or jog will be enough. It must be called medium training, i.e. at an even and tiring pace. Your heart will be grateful for it.