Live Cardio

Cardio exercise is any exercise that raises your heart rate. Face it our bodies were made to move. And we all know that to keep our muscles in shape we need move them. This movement makes them stronger and stronger muscles make for a more efficient and healthy body. Your heart is a muscle. Therefore working it makes it stronger. A stronger cardio-vascular system means more capillaries delivering more oxygen to cells in your muscles. This enables your cells to burn more fat during both exercise and inactivity. Cardio exercise uses large muscle movement over a sustained period of time keeping your heart rate to at least 50% of its maximum level



Some of the Best Cardio Workouts Are:

Walking – This is the easiest and safest way to start getting in your cardio.

Elliptical – Minimal impact on the knees and hips but calorie burning is still high.  When you increase the incline you will activate more muscles.

Running –  This one is easy to understand.  Just remember if you train like a distance runner you will look like a distance runner.  If you train like a sprinter you will develop a sprinters body.  Steading running burns calories but sprints take it to the next level.

High Intensity Interval Training – Short intervals at maximum intensity followed by short periods of rest.   Best all around workout that burns fat and calories.  Find a program here: https://www.healthstatus.com/high-intensity-interval-training/

Bike Riding or Cycling – Cycling uses large muscle groups in the legs and helps elevate your heart rate.  This one is great you can do it inside or outside, with your kids, or even over the internet in your own home.

Stair Climber – Uses more muscles than walking.

Jumping Rope –  Cheap, easy and burns tons of calories.  If you remember doing this for hours as a kid you will be surprised at how exhausted you will get now.

Swimming – This is a total body workout as long as you are not just floating – even treading water burns calories. Swimming laps would be best and change up the strokes you use so that you work all different kinds of muscles and the continuous pace works your heart and lungs.

Rowing  – Works both the upper and lower body and is low stress on joints and ligaments.

Circuit Training – When you work out at a high intensity the blood starts to pump a lot harder and that challenges the elasticity of the arterial wall.

If you want to not only work your heart but want to build muscle continue with your exercise routine and add in some weights.

 

Want to know how many calories you are burning?  Go here:  https://www.healthstatus.com/calculate/cbc

 

If you can’t finish a sentence while doing your workout you are going at it too hard. If you are having no trouble talking step it up. You need a minimum of 20 minutes of continued elevated pulse to get the best results at least 3 times a week.

If you find you are super tired or unusually sore back off the intensity or take an extra recovery day.  The goal is to feel better not overdue.

 

American Heart Association Recommendation

For Overall Cardiovascular Health:

At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150OR

At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of moderate- and vigorous-intensity aerobic activityAND

Moderate- to high-intensity muscle-strengthening activity at least 2 days per week for additional health benefits.

For Lowering Blood Pressure and Cholesterol

An average 40 minutes of moderate- to vigorous-intensity aerobic activity 3 or 4 times per week

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