Stay Fit with Healthy Diet and Cardio-Exercises

 

Stay Fit with Healthy Diet and Cardio-Exercises

By Ayush Henry

 

Stay Fit with Healthy Diet and Cardio-ExercisesCardio exercises are the exercises that raise your heart rate. A stronger cardio-vascular system means capillaries delivering more oxygen to cells in your muscles. This enables your body to burn more fat during both work out and inactivity. Cardio workouts include walking, running, bicycle riding, swimming, rowing and aerobic workouts. These workouts must cause sweating. To get the best results, you need to continuously do cardio exercises, minimum of 20 minutes a day and at least 3 times a week.

 

 

Metabolism

Stay Fit with Healthy Diet and Cardio-ExercisesCardio Exercise improves heart-lung efficiency and it will make your body more efficient in your day to day task. These exercise targets large muscle movement over a continued period of time keeping your heart rate to at least 50% of its maximum level. Ensure you’re not going too hard on yourself.

Initiating a cardio workout and considerably decreasing calories intake can cause your body’s metabolism to slow down. This way body ensures that adequate amount of calories are available for normal bodily functions. Your metabolism persistently adjusts to changes within your body. To lose one pound you must cut from your diet or burn 3,500 calories from the diet.

 


Track Your In-Take For Better Results

Stay Fit with Healthy Diet and Cardio-ExercisesBefore beginning your cardio diet, it is recommended to keep the track of everything you eat for few days. When you get the basic idea of how many calories you are in-taking, find a way to cut out 500 calories per day. The calories can be cut from anything you eat or drink containing calories and is in excess. Burning 500 calories per day promotes weight loss minimum of one pound per week. Remember, a vigorous cardio session combined with an uncontrolled diet full of sugar and fat does not yield the result you are looking for. Excess calories are stored as fat in the body. Diet can be balanced in the way that you decrease calorie intake and perform less cardio, or consume a little more and workout longer.


Ensure These When You’ve Set A Goal

  • Don’t let calorie intake get too low. Your body needs it for basic functioning.
  • Ensure that protein intake is adequate. Right amount of protein intake heals muscles damaged during cardio workout.
  • Choose to go for multiple cardio workouts instead of one. Each kind of cardio has its own benefit (apart from burning calories).
  • Choose different pace (speed) of cardio every time.
  • Have your motivation with you all the time. Remember why you started it.

Basics of Cardio

Cardio exercise like walking, running, bicycle riding, swimming, rowing and aerobic workouts needs energy from both fats and carbohydrates. Carbohydrates are the body’s immediate source of energy, but healthy sources of fat also gives sufficient energy.

With change in the intensity of exercise like due to an increase in speed or inclination and declination of treadmill, the body constantly switches between carbohydrates and fats to provide energy. It is best to have adequate amounts of carbs and fats as a regular part of the diet. You can’t completely control how and when the body needs which nutrient. Consume whole grains, fruits, vegetables, legumes and dairy products for carbohydrates. Olive oil, avocado, nuts, peanut butter, eggs and salmon provide healthiest type of fats.

You need to give extra thoughts on best time to eat foods that will go with your exercise schedule as all foods are digested and metabolized in different way.

Pre- Workout

Healthy carbs should be preferred as Pre-workout meal. Since carbs with high amounts of fiber take longer to digest, you need to be careful not to take in excess just before exercise. Also avoid the feeling of stomach fullness. Proteins and fats also consume more time to digest, so those should also be spaced further away from exercise. If you have 3 to 4 hours before exercise, have a regular meal.

Post- Workout

Post-workout (20min. - 60min.) is the window-period to re-fuel and recover from tired and worn out muscles. That means it is the best time to consume healthy carbs and protein. How ever, the body takes 24 – 48 hours to recover the worn out muscles.  If it has been more than 4 hours since your last meal, it’s time to take another one.
 

Stay Fit with Healthy Diet and Cardio-Exercises 

If you’re looking for cardio products that you can use to burn calories with ease of staying at home go for Drive Exercise Peddler, it stimulate circulation and is ideal for toning leg and arm muscle. The four anti slip rubber pads prevent sliding and protect floor. It is a safe and gentle form of low impact exercise and has an attractive silver vein finish and adjustable tension knob.

You can even go for Sammons Preston Resistive Pedal Exerciser that provides a great upper or lower body workout in the home, office or in the clinic. The LED display is easy to read and shows speed, distance, total mileage, total time, and calories burned.

There is also a whole range of Treadmill if you are looking forward for running in the comfort of your home. SCIFIT AC5000M Treadmill with Medical Handrails has low starting speed, large user capacity and a comfortable walking surface. It features side hand rail for added safety and switches for speed and elevation. The emergency stop magnets provide added security and safety. The handrails reverse and decline features are standard. It also meets current leakage protection standards.

Do prefer consulting certified Professional Trainer to plan your diet with cardio. Also if you have certain allergies to dairy products or any other edible substance, avoid consuming them and find the alternative.