The benefits of Cardio Activities
Running Love & Hate
I do not like running. I find making the same repetitive movement over and over so boring.
At this point, you know that I have been doing Judo since I was five. Judo is an anaerobic sport, meaning the competition is very intense but only lasts for a short time (example: 5 minutes for 6 rounds). Judo is also a very technical sport, which keeps your mind and body fully engaged throughout the entire exercise. You can’t get bored, but only affaschinated. Funny enough, since I became an athlete I have run 3-4 times a week. I quickly realized the importance of the aerobic exercises in supporting my anaerobic Judo training. The sustained endurance I had during my Judo practice showed that my running was producing results.
Growing up and working, running became the most efficient way for me to stay active. It only requires a pair of shoes, you can run anywhere you need to go, and in less than an hour you can get in a good workout.
Ironically, at the age of 20 I met a runner. After a few years he became my husband. He gently started to push me to run stronger and with purpose. In the end, I even ran some races. Once we moved to Boulder (paradise for runners!) I started to run even more and began to recognize the psychological benefits of running. It gives you a chance to take a break, have time for thinking, and recharge your energy.
Personally speaking, I think that a very good and balanced active routine should include four sports conditioning sessions (mainly anaerobic but very fun) and two runs (aerobic) in order to feel all the physical, mental and recreational benefits.
Cardio Intervals
Most of the Giorgia fitMindset workouts have cardio intervals. Kettlebells, Core, and Leg exercises alternate with cardio intervals. In the elastic band session, the cardio rounds include different ways to use the elastic band. Cardio intervals are a very important part of the GfM routine.
Cardio Intervals have a lot of benefits:
Best way to burn more calories. The more vigorous the exercise, the more calories are burnt
Very time efficient
Improved aerobic capacity
Keep boredom at bay
Don’t require special equipment
Intense intervals improve your aerobic and anaerobic endurance, increase your VO2 max (index of the body's efficiency at producing work) and improve your running performance.
Cardiovascular Benefits
Aerobic or cardiovascular training is designed to develop a healthier heart and circulatory system. Interval training simply means alternating between short bursts of intense exercise and brief periods of rest (or a different, less-intense activity). The payoff is improved cardiovascular fitness. The benefits come from the cardiac boost that interval training achieves when you push yourself close to your limits—at least briefly.
Aerobic exercise gets your lungs and heart pumping to deliver the oxygen to your muscle cells, which use it to produce energy. You can use your heart rate to find the level of exercise that gets you in the aerobic zone and enhance cardiovascular fitness. Subtract your age from 220 to roughly approximate your maximum heart rate during exercise. Exercising at between 60% and 70% of your estimated maximum heart rate is sufficient to build cardiovascular fitness. If you can gradually condition your way up to 80%, the fitness gains will be even more noticeable. Using a wearable heart rate monitor can help you stay in the aerobic zone and show the benefits as your fitness improves.
Cardio intervals are definitely the best preventive medicine for our cardiovascular system.
