Exercise is not just for athletes or Olympic hopefuls anymore, and it has been proven to be the best way to reduce your cardiovascular risk. Engaging in a beneficial exercise program can lead to drastic improvements in your health, the way your body looks, and your mental well-being.
Health Benefits Provided by Exercise
Let’s take a quick look at some of the changes your body can go through with the implementation of a proper exercise routine. Exercise provides many health advantages, and it can:
- Reduce the risk of illnesses such as heart disease and diabetes
- Increase muscle strength
- Reduce bad cholesterol
- Promote weight loss
- Reduce blood pressure
- Increase the efficiency of the heart and lungs
- Enhance mental well-being
- Reduce Stress
- Increase Energy
- Improve sleep cycles
- prevent injuries such as hypertension
- Improve immunity for minor diseases
- Increase physical abilities
The Importance of Fundamental Exercise
So now that the benefits of an exercise program have been made obvious, what are the fundamental exercises that can help you reduce your cardiovascular risk? How often you work out, what you do, and when you do it must be determined by your current fitness level and your future fitness goals.
No matter what your fitness level is, cardio exercise can help improve your risk stratification, especially if you are concerned about or are dealing with health issues. While every person is different and will react differently to certain fitness plans, here is a routine schedule that you can use to help you get started on a path to a healthier life.
To stick strong to the fundamentals of exercise to reduce cardiovascular risk, you should incorporate one activity from four different fitness components. Every workout should begin with a warm up and conclude with a cool down. Also, spread out your activity, and ease into a workout routine.
Here is a quick look at some exercise essentials for a healthier life.
Begin with about 5-10 minutes of a warm up activity such as arm circles, walking, or slow jogging. These low intensity movements can prepare your body for the workout that is about to come.
Utilize at least two sessions, twenty minutes in length, every week that focus on strengthening your muscles. Lifting weights is the most common, and you can start with something as simple as a five pound weights. You can gradually work in other movements, such as lunges or squats.
Utilize a minimum of three sessions that are 30 minutes in length focusing on activities such as pushups or sit ups each week. These activities focus on building the stamina of your major muscle groups.
Utilize a minimum of three 20 minute sessions of continuous cardio activity per week. Popular choices include jogging, jump rope, swimming, or even continuous sports such as basketball.
Engage in 10-15 minutes of daily stretching exercises. This can be done after warming up or during a cool down and can stretch and strengthen your core muscles. Some good exercises that enhance flexibility are yoga and Pilates.
After every workout, or form of physical activity, you should always engage in a 5-10 minute cool down. Something such as slow walking combined with stretching is perfect.
While these are just the basic fundamentals, they provide a great starting point for engaging in a workout that can decrease your cardiovascular risk. There are infinite benefits for your body when it comes to exercise. The better you incorporate a proper routine into your life, the better you will feel and look for years to come. Stay strong, stay committed, and make some subtle changes in your life that can truly benefit your future.