Unraveling Cardio: Weight Loss, Muscle Gain, and Health Boost

Cardio, a familiar term for fitness enthusiasts and sports lovers alike. It encompasses a variety of exercises ranging from high to low intensity. What exactly is Cardio? What purpose does Cardio training serve? Explore detailed Cardio exercises with Mytour Blog after reading this article.

What is Cardio?

Cardio, short for 'cardiovascular exercise,' refers to workout activities that enhance cardiovascular health. It involves prolonged energy exercises with intensity ranging from low to moderate. This prompts the heart and lungs to work harder, meeting the body's increased oxygen demand. Consequently, it improves the cardiovascular system and boosts metabolism, serving purposes like fat reduction or overall health enhancement.

Cardio Training is considered the foundation of every muscle-building or fat-loss workout program. Cardio exercises not only enhance overall health but also elevate performance in other exercises. To grasp the significance of Cardio training, understanding the principles behind Cardio exercises is essential.

Principles of Cardio Operation

So, what are the principles behind Cardio operation? Cardio involves exercises that, during the workout, stimulate the body to use oxygen to generate energy. As we engage in exercises, muscles require more oxygen to produce energy, making the heart work harder to supply oxygen-rich blood to the active muscles.

This is when our respiratory system has to work harder to supply the necessary amount of oxygen to the body. As a result, both heart rate and breathing rate increase. As the body adapts to this level of activity, we can exercise longer and stronger without feeling fatigued.

Therefore, Cardio not only enhances cardiovascular health but also improves endurance and body resilience.

Comprehensive Benefits of Cardio Training

To discover the benefits of cardio training, let's explore right below with Mytour.

1. Cardio protects cardiovascular health

Cardio plays a crucial role in cardiovascular health. When performing Cardio exercises, your heart has to work more vigorously to pump blood to the muscles, thereby enhancing its health and efficiency.

One of the prominent benefits of Cardio for the heart is reducing the risk of heart-related diseases. Engaging in Cardio exercises strengthens the heart, improving blood circulation, lowering blood pressure, and reducing bad cholesterol levels in the body. This not only helps the heart function more robustly but also decreases the risk of heart and vascular diseases.

Moreover, Cardio enhances muscle endurance and resilience, including the cardiac muscles. As the heart works more vigorously, it becomes stronger, aiding in more efficient blood pumping throughout the body.

Moreover, Cardio aids in reducing stress, one of the factors contributing to heart disease. During workouts, the body releases endorphins, also known as the 'happy hormone,' improving mood and reducing stress.

Thus, Cardio not only enhances cardiovascular health but also contributes to improving the quality of life.

2. Cardio in the weight loss process

So, what is the effectiveness of cardio exercises in the weight loss process? Cardio is considered one of the most effective methods for weight loss. During workouts, your body will burn a significant amount of calories, helping you lose weight safely and efficiently.

When performing Cardio exercises, your body uses calories as fuel for activity. This process helps burn excess fat in the body, resulting in weight loss and maintaining a stable weight.

Furthermore, Cardio enhances the metabolic process in the body, enabling you to burn more calories even during rest. This means you will burn more calories, even when not exercising, accelerating the weight loss process.

Moreover, Cardio helps reduce stress and tension, two factors often leading to weight gain. Feeling more comfortable enables better control over your food intake, making the weight loss process more manageable.

So, if you're looking for an effective way to lose weight, incorporate Cardio exercises into your daily routine. Cardio not only helps you lose weight but also enhances overall health and improves the quality of life.

3. Cardio enhances health and builds physical fitness

In general, when you engage in Cardio exercises, your body receives significant health benefits.

• Firstly, Cardio enhances cardiovascular health. Through training, your heart becomes stronger, reducing the risk of cardiovascular diseases.
• Secondly, Cardio improves the respiratory system. During exercise, you'll breathe faster and deeper, enhancing lung capacity and overall body endurance.
• Thirdly, Cardio boosts muscle strength and endurance. Continuous body movement during workouts improves muscle strength and endurance.
• Fourthly, Cardio enhances bone and joint health. Consistent movement strengthens bone density, preventing osteoporosis and reducing the risk of bone and joint diseases.
• Finally, Cardio reduces stress and enhances focus. The workout process releases hormones that improve mood and reduce feelings of anxiety and stress.

So, Cardio is not just an effective weight loss tool but also an excellent method to enhance health and fitness. That's why health experts always recommend Cardio.

Classification of Cardio Exercises

Cardio is classified into high-intensity cardio, low-intensity cardio, and HIIT cardio. These are all exercises that enhance fitness and efficiently burn calories.

1. Low-Intensity Cardio

Low-Intensity Cardio, also known as Low-Intensity Steady State Cardio (LISS), is a gentle and consistent form of exercise typically performed at an intensity of 50-60% MHR (Maximum Heart Rate). It's a widely adopted training method suitable for beginners and experienced individuals alike.

Characterized by controlled heart rate and breathing, Low-Intensity Cardio allows the body to maintain stability and sustain exercise for extended periods, even up to 60 minutes or more.

Examples of Low-Intensity Cardio exercises include walking, light cycling, slow-paced swimming, or even practicing yoga. All these exercises offer excellent cardiovascular benefits without exerting significant pressure on the heart and joints.

Low-Intensity Cardio is particularly suitable for beginners, those aiming to lose weight, or individuals recovering from injuries. It's also an excellent choice for enhancing cardiovascular health, reducing stress, and improving sleep quality without facing the fatigue or soreness that may accompany high-intensity workouts.

2. High-Intensity Cardio – Rapid Weight Loss

High-Intensity Cardio, also known as High-Intensity Interval Training (HIIT), is a demanding workout method performed in short periods, usually 20-30 minutes. During HIIT, you alternate between intense activity and periods of rest or low-intensity activity.

During the intense phase, you'll elevate the workout intensity to reach about 80-90% of the Maximum Heart Rate (MHR). Subsequently, you'll reduce the intensity during the rest phase to allow your heart rate to recover. Repeating these cycles has proven highly effective in calorie burning and improving cardiovascular health.

Examples of High-Intensity Cardio exercises include sprinting, high-speed cycling, or performing exercises like squat jumps, burpees, or mountain climbers at maximum speed and effort.

So, what are the drawbacks of engaging in high-intensity cardio? Training at high intensity yields excellent results, saving time and burning a significant amount of calories in a short period. This makes it an ideal choice for busy individuals. However, due to the high intensity, ensure that your body is ready and sufficiently healthy to participate in these exercises. Otherwise, the risk of injury may increase.

3. Combining Cardio and HIIT

What is the combination of HIIT (High-Intensity Interval Training) and cardio, and should you do it? This is a training strategy commonly used by personal trainers to achieve high results for individuals. Combining Cardio and HIIT not only yields excellent results but also optimizes health benefits and athletic performance.

While cardio exercises require light or moderate training intensity and prolonged duration, HIIT is a high-effort training in a short period, pushing the body out of its comfort zone through maximal efforts. This not only burns a significant amount of calories during exercise but also creates a calorie-burning effect after the workout (known as the 'afterburn' effect).

When combining Cardio and HIIT, you can harness the benefits of both methods. For example, you can start a workout with 30 minutes of light cardio to elevate the heart rate, then transition to a 20-minute HIIT session to push the heart rate to the maximum. The session concludes with another 10 minutes of gentle cardio to aid in recovery. This approach helps:

• Optimize calorie burning and enhance cardiovascular health.
• Diversify your workout routine, avoid boredom, and boost motivation to keep exercising. 

However, remember that every workout should start and end with warm-up and cool-down exercises to prevent injuries and help the body recover quickly.

How long should you do Cardio each day?

The daily Cardio workout duration will depend on your individual goals, current health status, and your level of physical activity.

According to the American Heart Association (AHA), adults should engage in at least 150 minutes of moderate-intensity activity (such as brisk walking or steady cycling) or 75 minutes of vigorous-intensity activity (such as running) per week. This is equivalent to 30 minutes of cardio exercise every day, 5 days a week.

However, if your goal is weight loss, you may need to increase your cardio workout time. Some experts recommend 60-90 minutes of moderate to high-intensity activity each day for weight loss. It's important to remember not to abruptly increase the duration or intensity of your workout. Instead, gradually increase, allowing your body to adapt.

For beginners in cardio, start with short sessions and gradually increase the time. Even 10 minutes of activity per day can help improve cardiovascular health.

Finally, remember that diversity in exercises is also crucial. Explore the differences and effectiveness of each cardio exercise. Then, change activities and try various types of cardio workouts to help you maintain interest, avoiding muscle misuse.

Can you do Cardio every day?

The answer is yes, you can absolutely do Cardio every day. However, there are some important things to consider when choosing to work out daily.

Firstly, if you engage in high-intensity workouts every day without rest, your body may lead to an overtraining situation. Overtraining not only affects muscle recovery but can also lead to the risk of injury. You should have at least 1-2 rest days per week to allow your body time to recover.

Secondly, diversity is a crucial part of any workout program. If you stick to just one cardio exercise, your body may become too accustomed to those workouts, hindering progress. Try switching between various activities like running, swimming, and cycling to keep your body in a state of maximum activity.

Lastly, listen to your body. If you feel fatigued or experience signs of injury such as muscle or joint pain, take the time to rest. Remember, the goal is to improve health and fitness, not push your body beyond its limits.

Regardless of how you choose to do cardio, exercise should be combined with a healthy diet and sufficient sleep for the best results.

Common Cardio Exercises

1. Running – Familiar Cardio Workout

Running is a widely favored and familiar cardio exercise. Not only is it simple and easy to perform, but it also offers numerous health and fitness benefits. Start with short distances, at a slow pace, and gradually increase the intensity to avoid potential injuries.

2. Stair Climbing – Simple Cardio Exercise

Stair climbing may sound simple, but it's actually one of the most effective cardio workouts. Partly because it requires no special equipment other than stairs. Moreover, stair climbing can be done whenever you have some free time, whether at home or in the office.

• Strengthens muscles in the thighs, hips, and buttocks.
• Calorie-burning ability: According to studies, stair climbing can burn up to 500 to 600 calories per hour, depending on body weight and climbing speed.

So, what's the effectiveness of stair climbing in cardio workouts and how to achieve good results? To answer this question, start by climbing slowly and gradually increase speed. Aim to climb stairs for at least 10 minutes every day and gradually increase the duration. Remember, like any other exercise, warm-up before and cool down after the workout.

3. Cycling – A Safe Choice for Joint Health

Cycling is a popular form of cardio, chosen by many. You can bike outdoors to connect with nature or use a stationary bike at the gym.

The allure of cycling lies in its low-impact exercise nature, meaning it helps reduce pressure on joints, especially the knees and hips compared to activities like running. This is crucial for those with joint-related conditions like arthritis or individuals recovering from injuries. Even those without joint issues can benefit as it helps prevent the risk of injury.

Additionally, cycling enhances muscle strength and flexibility in the leg muscles, improves waistline, and aids in weight loss. One cycling session can burn approximately 500 – 1000 calories, depending on intensity and body weight.

4. Jump Rope – Rapid Calorie Burn

Jumping rope not only enhances motor skills and physical fitness but also improves endurance, speed, and body flexibility. An hour of jumping rope can help you burn from 700 to 1000 calories, depending on the workout intensity.

For those looking to boost cardiovascular strength, jumping rope is an ideal choice. This exercise enhances blood circulation, making the heart work more efficiently. Particularly, jumping rope is highly effective in reducing the risk of cardiovascular diseases.

Jumping rope benefits not only leg muscles but also enhances the strength of arm, chest, and back muscles due to the continuous and stable body movement.

5. Swimming – Comprehensive Body Workout

Swimming is a comprehensive cardio exercise for the entire body, helping burn calories, enhance health, and improve overall body endurance. Especially for those seeking a workout that imposes minimal stress on joints, swimming is an excellent choice.

So, what are the benefits of swimming in cardio exercises? Swimming promotes harmonious body movement, stimulating nearly all muscle groups from top to bottom. Consequently, swimming not only enhances health and fitness but also remarkably contributes to improving aesthetic appeal, sculpting a slender, toned physique.

An hour of swimming can help you burn from 400 to 700 calories, depending on the intensity and swimming style. Furthermore, swimming also boosts cardiovascular strength, improves blood circulation, and reduces the risk of heart and diabetes-related diseases.

6. Boxing – Muscle Building and Body Flexibility Workout

Boxing is not just a competitive sport but also an effective cardio workout that enhances body strength, flexibility, and endurance. The continuous movements in boxing demand swift coordination between hands and feet, boosting focus, reflexes, and body flexibility.

When practicing boxing, you engage most muscle groups in the body, from arm muscles, shoulders, core muscles, to leg muscles. This efficiently burns calories, strengthens muscles, and tones the body.

In a boxing session, you can burn from 500 to 800 calories depending on the intensity. Moreover, boxing helps enhance cardiovascular strength, improve endurance, and boost overall health.

Boxing also reinforces mental strength. The training requires perseverance, high concentration, and patience. This strengthens willpower, instills self-confidence, and helps you cope better with stress in life.

7. Group Cardio – Boost Motivation through Collective Workouts

Ever heard of group cardio when starting your cardio workouts? It's becoming a popular trend in the fitness industry, not just for its health benefits but also for the excitement and motivation it brings. Working out in a group can create motivation, stimulate healthy competition, and provide opportunities to connect with others.

With group cardio, you can choose from a variety of workout classes, from zumba, aerobics, to spinning or boot camp. Each class has its unique features, but all these Cardio classes emphasize enhancing cardiovascular strength and burning calories.

Another advantage of group cardio is having a professional trainer to guide you. They will instruct you on proper movements, help you avoid injuries, and ensure you achieve maximum effectiveness from your workout.

Simple and Effective Home Cardio Exercises

1. Jumping Jacks – Effective Calorie-Burning Jump Exercise

Jumping Jacks are a basic but highly effective cardio jump exercise to increase heart rate and burn calories. Here is a guide on how to perform Jumping Jacks:

• Stand straight with feet together, arms hanging down on either side of the body.
• Jump up, simultaneously spreading both feet wide and raising both arms above the head.
• Immediately jump again, bringing both arms and feet back to the starting position.
• Repeat the process continuously and as quickly as possible.

For optimal results, perform Jumping Jacks for at least 30 seconds to 1 minute and repeat 3 to 5 times in each workout. This helps increase heart rate, enhance respiration, and improve calorie-burning efficiency.

Note: Jumping Jacks require body flexibility and strength, so warm up before performing to prevent injuries. Train at a level suitable for your ability, gradually increasing the difficulty as your body becomes accustomed to the exercise.

2. Plank – Core Strength-Enhancing Exercise

Plank exercise is one of the best workouts to provide strength to your core, resulting in toned abs (six-pack), flexible back, and a stable spine. Here's a detailed guide on how to perform the Plank exercise:

• Start in a prone position, arms extended straight in front of you.
• Lower yourself down, supporting your weight on both hands. Ensure that the supporting hands are shoulder-width apart and parallel to your shoulders.
• Tighten your core, extend both feet, lifting the toes, and raise your body so that only the toes and hands/forearms touch the floor.
• Important note: Keep your body parallel to the floor.
• Hold this position for at least 30 seconds, remembering to breathe steadily.
• You can increase the time to 1 minute once accustomed for better results.

The benefits of the Plank exercise not only help strengthen the core but also improve muscle strength in the lower back, buttocks, legs, and arms. This means that the Plank exercise is a comprehensive workout for the entire body.

3. Plank Jacks

Wondering what Plank Jacks in cardio are? It's a variation of the traditional Plank exercise that enhances core and leg muscle training effectiveness. If you're familiar with the Plank exercise and want to add a bit of challenge, try this one. Here's a detailed guide on how to perform Plank Jacks:

• Start with the traditional Plank position, lying face down, hands placed parallel to the shoulders, extend both feet, and raise your body so that only toes and hands/forearms touch the floor, keeping your body parallel to the floor.
• Maintain the body's original position while jumping both feet out to the sides, similar to performing Jumping Jacks.
• Continue jumping and bring your feet back to the starting position.
• Repeat this exercise for a duration of 30 seconds to 1 minute, depending on your advanced level.

Plank Jacks not only enhance core strength and calorie burning but also improve flexibility and reaction speed. However, like the Plank exercise, maintaining the correct body posture is crucial. Ensure you always keep your abdominal muscles tight, and hips aligned with the body, avoiding lowering the hips during jumps.

4. Burpee

Wondering what Burpee is in cardio exercises? Burpee is an excellent full-body workout that improves strength, flexibility, endurance, and stamina. Here's how to perform Burpee correctly:

• Stand upright, feet shoulder-width apart, arms extended down the body.
• Bend forward, place both hands on the floor, keeping the back straight.
• Jump backward with both feet to transition into a plank position.
• Perform a push-up. If you're not strong enough, you can skip this step.
• Jump both feet forward, near your hands, preparing to jump up.
• Jump straight up, raising both hands above your head.
• As you land, prepare to perform the next Burpee motion.

Burpee exercises can be challenging if done continuously, but it's a great way to build strength and endurance. You can add this exercise to your workout routine to increase difficulty and burn more calories.

5. Lying and Pedaling in the Air

The 'Lying and Pedaling in the Air' exercise is excellent for core and abdominal muscles, enhancing flexibility, and strengthening abdominal muscles. Here's how to perform this exercise correctly:

• Lie on your back on the floor, place your hands behind your head, bend your knees, and lift your legs so that your hips and knees form a right angle.
• Start the exercise by pulling your right knee towards your left, while simultaneously rotating your body to bring your left elbow in contact with your right knee.
• Switch legs and continue 'pedaling.' As the left leg comes up, bring your right elbow towards your left knee.
• Repeat this exercise for 15-20 times on each side, or more if you can.

This exercise can help improve core strength and give you firm abs. However, ensure that you perform this exercise correctly to avoid causing injuries to the neck and back.

6. Mountain Climbers

What are Mountain Climbers in cardio? How does this movement affect the body? This is a comprehensive exercise that not only focuses on the abdominal muscles but also helps strengthen the shoulders, leg muscles, and thighs. Here's a detailed guide on how to perform the exercise:

• Start from the plank position, place both hands on the floor shoulder-width apart, and keep the body straight from head to toes.
• Bring the right knee forward, towards your chest, while keeping the left leg extended straight. Ensure both the knee and the right foot do not touch the ground.
• Return to the starting position and repeat the movement with the left leg.
• Perform the movement rapidly, continuously switching legs as if you are climbing a mountain.

Remember to keep your body straight and ensure you don't arch your back or lift your hips too high. This is an excellent exercise to enhance core strength and burn calories.

7. Squat – 'Peachy' Butt Exercise

Squat is a fundamental yet highly effective exercise for strengthening the thighs, buttocks, and abdominal muscles. Moreover, squatting will help you achieve the coveted 'peachy' butt that everyone admires. Here's a detailed guide on how to perform the exercise:

• Stand straight, feet shoulder-width apart. Keep your hands straight in front of you or can be placed behind your head.
• Lower your body down, imagining as if you are sitting into a chair, while trying to keep your back straight, not arching it. Lower to a point where your thighs are parallel to the ground, but not too deep if you're just starting.
• Ensure your heels always stay in contact with the ground, and the knee protrusion does not go beyond the toes.
• Use the strength of your thighs and buttocks to stand back up, remembering to keep your posture straight.

Stand upright, with legs wide open matching shoulder width. Place hands in front of the chest or freely at the sides.

Initiate with a regular squat motion, lowering the body down, attempting to push the hips back as if sitting down on a chair.

At the lowest point of the body descent, utilize the strength of the thigh and buttock muscles, forcefully push to jump off the ground. Strive to achieve higher jumps.

Upon landing, aim to gently lower the feet and immediately proceed to the next squat motion.

Stand upright, with legs wide open matching shoulder width and arms hanging at the sides.

Lift the left leg, ensuring the thigh is parallel to the floor and the knee forms a 90-degree angle. Simultaneously, raise the right arm.

10. Chạy gót chạm mông

Engaging in the 'Heel-to-Butt Run' is a fundamental cardio exercise that targets the development of the posterior leg muscles and enhances overall body endurance. Here's a guide on how to perform this exercise:

• Stand upright, gaze forward, with arms at your sides.
• Bring your left foot up so that the heel touches your butt, then lower the left foot.
• Continue by bringing the right foot up so that the heel touches your butt, then lower the right foot.
• Continue alternating between legs at the fastest pace possible.

To maximize effectiveness, strive to swiftly alternate legs and maintain a consistent pace. You can also integrate this exercise with others like high-knee runs or jumping jacks to amplify training outcomes.

11. Sprinting in Place

High Knees is a dynamic cardio exercise that engages the abdominal, leg, and glute muscles, while enhancing speed and body flexibility. Here's how to perform this exercise:

• Stand upright, feet slightly wider than shoulder-width apart, arms at your sides.
• Begin by lifting the left knee, forming a 90-degree angle with the floor.
• Place the left foot down and repeat the movement with the right knee.
• Alternate legs rapidly to increase energy burn, mimicking a fast-paced IN-PLACE RUN.

Strive to lift the knees as high as possible and maintain an upright posture throughout the workout. Try combining High Knees with other exercises like squat jumps or plank jacks for enhanced effectiveness.

12. Boost Intensity with HIIT combined with Cardio

High Intensity Interval Training (HIIT) is an excellent method to combine with cardio, enhancing calorie burn efficiency and cardiovascular health. HIIT involves alternating between high-intensity exercise periods and rest intervals. Here's how to implement this method:

• Preparation: Mentally and physically prepare for the upcoming workout. Begin with a 5-10 minute warm-up incorporating light exercises.
• Start HIIT workout: Choose a cardio exercise (such as running, jumping rope, or cycling) and perform it at high intensity for 30 seconds to 1 minute.
• Rest time: Reduce intensity and rest for 30 seconds to 1 minute. This aids in body recovery and readies it for the next workout session.
• Repeat: Continue repeating this HIIT workout cycle for 20-30 minutes. Strive to exercise at the highest intensity during the high-intensity intervals.
• Cool down: Conclude the session by reducing intensity and engaging in light 'cooldown' exercises for 5-10 minutes.

Note: HIIT requires good health and high endurance, so consult with a doctor or professional trainer before starting this workout program.

Effective Planning for Cardio Workouts

Scientifically planning cardio workouts is key to efficiently achieving health and fitness goals. So, how do you plan a cardio workout? Here are steps to help you plan your cardio routine:

• Set Goals: First, define your cardio workout goals, whether it's weight loss, cardiovascular health improvement, endurance training, or simply maintaining daily health.
• Choose Exercise Type: Depending on your goal and cardio preferences, select exercises such as running, cycling, jumping rope, swimming, or home cardio workouts like jumping jacks, mountain climbers, squat jumps, etc.
• Determine Time and Frequency: Following the American Heart Association's recommendations, allocate at least 150 minutes for moderate-intensity cardio or 75 minutes for high-intensity cardio per week. You can divide workout time into daily or weekly sessions based on your schedule.
• Measure and Track Progress: Use tools like heart rate monitors, health tracking watches, workout apps, etc., to monitor your workout progress. This helps control workout intensity and boosts motivation by seeing your own progress.
• Adjust Workout Plan: After training for a while, adjust your workout plan based on progress and goals. This may include intensifying, extending, or altering the frequency of workouts, or trying new cardio exercises.

Hope this article has comprehensively answered 'What is Cardio' and how to effectively practice Cardio for weight loss and muscle gain. Regular participation in cardio workouts can enhance health and lead to an energetic life. Treating cardio exercises as a 'lifestyle' brings positive changes to both physical and mental health, ensuring a happy and meaningful life. Don't forget to regularly follow Mytour for high-quality articles to enrich your life starting today.

Frequently Asked Questions about Cardio