Cardiovascular training (Cardio training) is any exercise that will raises your heart rate. You need a minimum of 20 minutes of continued elevated pulse to get the best results at least 3 times a week.

The American College of Sports Medicine recommends 30 minutes of moderate intensity physical activity most days of the week.
(http://www.healthstatus.com/health_blog/2007/06/21/cardio-exercise-
definition-and-benefits/
)

Here are the list of benefits that you get from Cardio training:

  • Strengthen your heart
  • Burning excess body fat, helping to decrease and control weight
    (decreased body fat results in improved insulin sensitivity)
    (http://diabetes.webmd.com/guide/exercise-guidelines)
  • Reduce body fat
  • Reduce stress
  • Improve sleep
  • Boost your self-esteem (because you look and feel good)
  • Lower your blood pressure
  • Help with weight loss or maintain an ideal body weight
  • It increases your metabolism
  • Prevent or maintain cardiovascular diseases.
  • Increase your energy levels
  • Improve your mood (when exercising your body releases a chemical called Endorphins) which is a feel good chemical
  • It strengthens your bone and joints
  • Wards of depression

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