What is Workout and Cardio? How to exercise regularly?

Forms of exercise such as workout, cardio have become familiar to us. But do you really understand what workout and cardio are? Let’s find out more details through the article below.

According to recommendations from the American College of Sports Medicine , the average adult should get 150–300 minutes of moderate-intensity physical activity each week. We tend to stick to a routine we love. So, let’s learn about workout and cardio to find a workout that suits your interests.

What is Workout and Cardio?

What is Workout?

When working out, you will practice exercises to improve your own general fitness. Thus, workout is understood as sports activities. Workout will include physical activities, such as gym, swimming, football, basketball, etc.

It is recommended that you do 30 minutes of moderate-intensity physical activity each day. Thus, each week in total, you should spend at least 150 minutes exercising. If you are too busy, you can do 75 minutes of intense exercise per week.

Benefits of Workout

Regular exercise doesn’t just help you lose weight. Regular workouts are beneficial for overall health, preventing many diseases. Even healthy workout habits can help you live longer. Notable benefits include:

• Helps you control your weight – Prevents obesity.

Along with diet, workout plays an important role in controlling your weight . It also helps you reduce the risk of obesity . Note, to maintain weight, you need to make sure the calories from eating are equal to the energy you burn. Therefore, besides physical activity habits, you need to combine healthy eating.

• Reduce the risk of heart disease

Exercise strengthens the heart and improves circulation. The increased blood flow increases the oxygen levels in the body. This helps reduce the risk of heart diseases such as high cholesterol , coronary heart disease and heart attack . Regular workouts can also lower your blood pressure and triglyceride levels.

• Helps your body manage blood sugar and insulin levels

Workout can lower blood sugar and help insulin work better. This can control, and reduce the risk of metabolic syndrome and type 2 diabetes .

• Improve mental health and mood

When you exercise, your body releases chemicals. These active ingredients can improve your mood and make you feel more relaxed. This can help you cope with stress and reduce your risk of depression .

• Helps maintain the ability to think, learn and judge

Regular exercise stimulates the body to release proteins and other chemicals that improve brain structure and function.

To maximize the effectiveness and benefits of physical activity, you need to have a consistent exercise schedule. Start exercising with moderate intensity. Over time, you can gradually increase the duration and intensity of your workout.
However, if you experience any of the following problems, immediately cut back on the intensity of your workouts:

• Prolonged aches and pains
• Severe muscle pain
• Feeling sick, creepy
• Frequent cramps
• Nausea during or after exercise
• Dizziness during exercise, or after exercise

What is Cardio?

Cardio is an exercise that helps regulate the heart rate. When you do cardio, your respiratory system will work harder as you breathe harder and deeper. Your blood vessel walls will expand to allow oxygen to flow to your muscles, and your body will release natural pain relievers (endorphins).

>>> See more: Cardio exercises for men

Benefits of cardio

Cardio exercises can have many beneficial effects on a person’s body. Cardio exercises stimulate the body to release natural pain relievers called endorphins. A 2015 study found that people who did a 4-week cardio workout program did:

• Increase happiness
• Reduce anxiety
• Reduce perceived stress

In addition, cardio offers your physical benefits:

• Helps with weight control

The Centers for Disease Control and Prevention (CDC) once announced that doing 150 minutes of moderate-intensity cardio exercise per week will help you maintain your ideal weight.

• Prevention of cardiovascular disease

Research shows that increasing your heart rate with regular cardio exercises can help you prevent cardiovascular disease.

• Live longer
• Cardio improves circulatory system function

When you exercise, the cells in your body need more nutrients and oxygen to keep you going. When you do cardio, your heart increases blood flow and strengthens blood vessels. Your cells get more nutrients.

Please see details: Share 4 unexpected benefits from cardio exercises

What is the difference between workout and cardio?

You can understand, workout is an exercise to improve general fitness. Through these workouts, you can improve your overall physical health. Cardio is exercises that increase your heart rate, thereby enhancing your cardiovascular health.

You can refer to some sample cardio exercises according to expert advice from HelloBacsi.

Should I do workout and cardio every day?

Should I do cardio every day?

As a recommendation, beginners should aim to do moderate-intensity cardio three to four sessions per week. Each session is from 20 to 40 minutes. It is recommended that 150-300 minutes of moderate intensity workout per week, or 75-150 minutes per week of high-intensity aerobic exercise.

Suggestions for you: Cardio exercises for men from basic to advanced

Should I workout every day?

Exercise brings many health benefits, reducing the risk of disease in old age. Therefore, workout is recommended to be included in our weekly routine.

As for exercise frequency, you don’t have to exercise every day. Especially when you’re doing a high-intensity workout, or doing exercises that push yourself to the limit of your fitness.

• If you want to work out every day to form a habit, do moderate-intensity workouts.
• For high-intensity activities such as jogging, plyometric exercises, mountain climbing, etc., you can practice for at least 45 minutes a day.
• If you’re doing cardio, or high-intensity weightlifting, you can take a day off between workouts. You can also focus on different areas of your body on alternate days.

In any case, you must listen to your body and avoid burnout from overtraining.

How to form a workout and cardio routine?

After learning what workout and cardio are, as well as the benefits it brings. Let’s form a practice habit from today.

• Start forming active habits in small activities

If exercise is too difficult for you to maintain, start with small actions. You can take the stairs instead of the elevator. Or, you can park your car further away from your destination, thereby forming the habit of walking more.

Being active in daily physical activities will help you form workout and cardio habits during the actual training phase. Even small changes can help.

• Exercise with friends and family

Get more people involved in your workout, doing cardio can help you enjoy your workout more. You can also get involved for social activities related to exercise, like running a fundraising marathon.

You can also consider taking an exercise class, such as a dance class, aerobics class, etc. When you practice with friends, the habit of doing workout, doing cardio will quickly form.

• Make a workout plan – Track your progress.

To stay safe and form a workout routine, it’s helpful to have a week planner.

For example, when you’re just starting out, doing cardio every day can burn you out. This can affect the performance of the whole week. If you plan your exercises in advance, you will avoid overtraining, or undertraining.

Additionally, keeping a log of your activity or progress can help you set goals and stay motivated for longer.

• Make exercise more enjoyable.

You can try listening to music, or watching TV while exercising. If you only focus on one type of exercise, you can get bored. Try combining activities, and vary your exercises.

• Find alternative activities when you can’t exercise because of bad weather.

If you are doing a workout, or doing cardio at the gym, outdoors, etc. Your practice will easily depend on the weather. Therefore, plan activities you can practice in case you can’t go out.

Hopefully through the article, you have answered the question: What is Workout and Cardio? If you want to lose weight, lose fat, you can increase your cardio exercises. And if you want to maintain your weight and form a healthy lifestyle, workout will be the right choice. However, before practicing, please consider your own physical condition. At the same time, consider choosing the right exercise intensity for you. If you have a chronic condition (like heart disease, diabetes, arthritis), it’s best to consult your doctor before you start exercising.