Why and How of Cardio Exercise

Just a tip today, since you probably don't want to see a picture of me on the treadmill!  Cardio Exercise has the following benefits, to name a few.  There are many more!  Ask me for my complete list if you are interested.

*Reduction in blood pressure

*Increased HDL cholesterol (the good cholesterol)

*Decreased total cholesterol

*Decreased body fat stores

*Increased aerobic work capacity (you can work harder, easier)

*Decreased clinical symptoms of anxiety, tension and depression (it works, seriously!)

*Reduction in glucose-stimulated insulin secretion (your body can handle sugars better)

*Increased heart function

*Reduction in mortality in postmyocardial infarction patients (less deaths in heart problem patients) 

*Prevention of type 2 diabetes (the adult onset kind)

Taken from ACE Personal Trainer Manual, 3^rd Edition, p 214

(with Donna comments in parentheses) 

How to do it?

Do something to get your heart rate up (use large muscles) for 30-40 minutes, at least 3 times a week. Start off slowly and work up to harder workouts.

Cool down for 5-10 minutes.  Examples are running, jogging, walking, swimming, aerobics, stair climbing, etc. 

Don't have 30-40 minutes?  Do bursts of 5-10 minutes a few times during the day.  It can have the same training effect on your heart!