guido You feel it immediately when running or walking briskly: your heart beats faster, your breathing deepens. Heart and lungs work together to bring more oxygen into your blood and turn it into energy efficiently. That is cardiovascular exercise, and it is training for the most important muscle you have.
What counts as cardio?
Cardiovascular or aerobic exercise is any rhythmic, repetitive activity that engages large muscle groups and raises your pulse and breathing: walking, running, cycling, swimming or dancing. Train regularly and you will notice you can go further without getting out of breath: heart and lungs are working more efficiently.
How much do you need?
Health organisations recommend most people around 150 minutes of moderate cardio per week, spread over at least three days. The good news: it does not have to be in one go. Bouts of ten minutes count, as long as your pulse rises. Split into smaller blocks, the target feels less daunting and is easier to sustain.
Mind intensity as well as frequency: light to moderate exercise suits daily practice, while intense sessions need recovery days in between. Build up calmly, certainly after a long break, and check with your doctor first if you have any health concerns.
Making it a habit
- Pick a form you genuinely enjoy; consistency beats perfection
- Schedule your exercise like an appointment
- Attach it to something existing: cycle to work, walk during phone calls
- Find a training partner; together is easier
FISH-FREE
Training from the outside, nutrition from the inside
Movement and diet work together. The omega-3 fatty acids EPA and DHA contribute to normal heart function, at a daily intake of 250 mg. One capsule of Testa Omega-3 delivers over 450 mg from algae, the original source. More lifestyle tips in lifestyle for a healthy heart.
The daily base for your heart
EPA and DHA contribute to normal heart function. Plant-based, fresh, one capsule a day.
Good for you. Good for the ocean.
Authorised health claim (EFSA): EPA and DHA contribute to normal heart function (250 mg/day). This article is not sports or medical advice.