{"id":16298,"date":"2010-01-18T01:01:59","date_gmt":"2010-01-18T06:01:59","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=16298"},"modified":"2010-03-10T18:46:16","modified_gmt":"2010-03-10T23:46:16","slug":"a-beginners-guide-to-cardio","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/01\/a-beginners-guide-to-cardio\/","title":{"rendered":"A Beginner&#8217;s Guide to Cardio"},"content":{"rendered":"<p><a title=\"treadmill\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/01\/a-beginners-guide-to-cardio\/\" target=\"_self\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-16381\" title=\"treadmill\" src=\"https:\/\/www.dietsinreview.com\/diet_column\/wp-content\/uploads\/2010\/01\/treadmill.jpg\" alt=\"treadmill\" width=\"200\" height=\"300\" \/><\/a>Cardiovascular exercise, also known as cardiorespiratory exercise, is defined as physical exercise that is intended to\u00a0improve the\u00a0cardiovascular system. The more <a title=\"cardio\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/06\/top-10-cardio-exercises\/\" target=\"_self\">cardio<\/a> you do, the more efficient the cardiovascular system becomes with absorbing and transporting oxygen. Cardio is intended to get the heart rate up and to keep it up for an extended amount of time. By doing so, you will help reduce body fat, increase blood flow, decrease anxiety and depression, decrease resting heart rate, and improve the overall\u00a0strength of the heart.<\/p>\n<p>Beginning the cardio\u00a0process is somewhat difficult because you definitely do not want to over do it. If you have knee or ankle problems, I recommend using either the stationary bike or the elliptical. If you have no injuries or problematic areas,\u00a0I recommend using the treadmill.<!--more--><\/p>\n<p>Here are a few common questions about cardio and the answers:<\/p>\n<ul>\n<li>How\u00a0long should\u00a0I do cardio?<\/li>\n<li>How many days a week should\u00a0I do cardio?<\/li>\n<li>What should my heart rate be when I&#8217;m doing cardio?<\/li>\n<\/ul>\n<p>Well, first off, you should listen to your body. If your body can only handle\u00a0ten minutes then only do ten minutes. Slowly work your way up to 30 to 60 minutes four to five days a week.<\/p>\n<p>Your heart rate should never reach your heart rate max, which is\u00a0220 minus your age. For example, I am 26, so 220-26=194.<\/p>\n<p>Next, is your <a title=\"target heart rate\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/01\/find-your-target-heart-rate\/\" target=\"_self\">target heart rate<\/a> zone. This\u00a0heart rate zone\u00a0was established because the body burns the most fat in this zone (also known as the fat loss zone).\u00a0The recommended target heart zone\u00a0varies, but I tend to stick with 65-85 percent of your heart rate max. Even though you burn more calories\u00a0at a\u00a0higher heart\u00a0rate, for health reasons you should try and stay within the target heart rate\u00a0zone.<\/p>\n<p>So, my target heart rate zone is 220-26=194,\u00a0.65 x 194=126 and .85 x 194=165 (126-165 is my target heart rate zone).<\/p>\n<p>I recommend purchasing a heart rate monitor to keep your heart rate in check. Good luck and feel free to ask question if you may have any!!<\/p>\n<p>Try this:<\/p>\n<p><a title=\"best cardio workout\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/06\/top-10-cardio-exercises\/\" target=\"_self\">Top 10 Cardio Exercises<\/a><\/p>\n<p><a title=\"beginner cardio\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/09\/one-month-beginner-cardio-program\/\" target=\"_self\">One-Month Beginner Cardio Program<\/a><\/p>\n<p><a title=\"cardio workout\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/06\/split-workout-1-cardio\/\" target=\"_self\">Split Workout: Cardio<\/a><\/p>\n<p><a href=\"https:\/\/www.dietsinreview.com\/slideshows\/beginners-guide-to-fitness\/\"><img decoding=\"async\" src=\"https:\/\/www.dietsinreview.com\/media\/slideshow_images\/beginners-guide-to-fitness\/beginner-fitness.jpg\" alt=\"View Beginner's Guide to Fitness Slideshow\" border=\"0\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cardiovascular exercise, also known as cardiorespiratory exercise, is defined as physical exercise that is intended to\u00a0improve the\u00a0cardiovascular system. The more cardio you do, the more efficient the cardiovascular system becomes with absorbing and transporting oxygen. Cardio is intended to get &hellip; <a href=\"https:\/\/dietsinreview.com\/diet_column\/01\/a-beginners-guide-to-cardio\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[18],"tags":[2911,394],"class_list":["post-16298","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-beginners-guide-to-fitness","tag-cardio"],"acf":[],"_links":{"self":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/16298","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/comments?post=16298"}],"version-history":[{"count":6,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/16298\/revisions"}],"predecessor-version":[{"id":16302,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/16298\/revisions\/16302"}],"wp:attachment":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/media?parent=16298"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/categories?post=16298"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/tags?post=16298"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}