In fact, many of the “rules” of cardio training go further with the myths of cardio training that ultimately prevent us from doing any exercise.
To get some clarity, Joseph P. Galicia, MD, FACC, famous for her work in the field of cardiology and host of podcasts Heart healthBroken where the truth lies in some of the most common beliefs about aerobic exercise and cardiovascular health.
Myth 1: Aerobic exercise should be vigorous and complex.
Many people think that they need to go to the gym to use an exercise machine or take an expensive indoor cycling class to get to their cardio. While these can certainly provide a good exercise, Dr. Galichia says we should not ignore the simplest form of aerobic exercise: walking.
“Walking has been shown to be the easiest way to exercise,” he explains “It costs nothing, but it does provide the best health care and adds the most to one’s longevity ৷ walking is associated with a lower risk of heart disease ৷ and high blood pressure.”
When you can’t go to the gym, or feel high-intensity movement like running, just lace up your sneakers and take a brisk walk.
Myth 2: Cardio is all you need to do.
As important as aerobic exercise is for your overall health, it should be supplemented with your strength training. “Combining aerobic exercise with light weight lifting for even 5 to 10 minutes adds a lot of energy to your body,” says Dr. Galicia. Prevention training can help prevent injury, lower blood pressure, and improve risk factors for other cardiovascular diseases. , Especially when combined with aerobic training.
Myth 3: Aerobic exercise must be a hard crush.
Dr. Galichia says many people have the misconception that aerobic exercise should be hard, painful and difficult to see results. Far from this truth.
“Biking, climbing, swimming are all good forms of exercise, but it has been found that if you do not enjoy what you are doing, your chances of staying with the program are greatly reduced,” said Dr. Galicia. It must be fun. “
If you are counting the minutes until the end of your workout, consider trying a different type of exercise. Other aerobic options include rowing, hiking, jumping rope, elliptical trainer, zumba and cardio dance workout, cross-country skiing, stair climbing and rollerblading. Don’t be afraid to try something new. We often get stuck in the same routine, but diversity keeps things fresh and challenges our muscles in new ways.
Stuck for ideas? Try this core-focused cardio circuit:
Myth 4: You have to work alone.
Some people struggle with the motivation to exercise, but fitness friends can make the experience more fun and exciting, says Dr. Galichia. They can also hold you accountable — when you plan to meet a friend for a workout, bail is very difficult.
Myth 5: If you do not exercise for an hour, you will not benefit from it.
We often fall into an all-or-nothing mentality or the amount of time we set aside Of course It works out to be worth it. So we think that if we don’t have 45 to 60 minutes available, then there is no point in sweating.
However, Dr. Galichia says even small workouts can be beneficial for your cardiovascular health. “Any type of exercise that lasts 15 to 30 minutes – even if it’s not full, flat-out tiring exercise – is time consuming and very rewarding,” he said. Better a poor horse than no horse at all
Myth 6: You don’t need to see a doctor before jumping into exercise.
If you are interested in starting work on your cardio fitness, the first step is to check in with your doctor first, especially if you have been inactive for some time.
“Don’t miss a good physical exam. Knowing your blood pressure, your heart condition, arteries, heart rate and respiratory capacity is a great thing to know before you start your exercise program, and it’s a must have for people over 50,” he said. Dr. Galicia: “It’s important to know your family history and risk factors.”
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