Two Cardio Rules You Must Follow
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No matter what type of cardio exercise you do, there are 2 rules that you must follow. The first is a very simple one that a lot of people do not follow. It is called warming-up. A perfect example of this is introducing yourself to someone new. Do you just run up to them and tell your whole life story? If you do this, people will think you are crazy. On the opposite end of the spectrum, you have the cool-down. You do this at the end of your workout and it is as important as the warm-up.
A warm-up is an aerobic exercise that last 5-15 minutes done at an easy pace at the beginning of your workout. For example, if you were a jogger, you would start with a brisk walk. If you are going on a hilly bike ride, ride for a few minutes on a flat surface. At this point it is also good to mention that stretching before a workout is not good for you, you need to do this after you warm-up.
The longer that you workout, the longer you should warm-up. If you are not in that good of shape, you need to warm-up for a longer period of time. The reason for this is because your muscles have not been used for a long period of time, and they are not used to the strain that you are putting them under. As you workout more, you will need to still warm-up but you will not have to do it for as long as you did it in the beginning.
Many people claim they skip the warm-up because they are pressed for time. This is a bad idea. If you do this you are a lot more likely to injure yourself. Also, warming-up before your workout will make your workout more enjoyable.
At this point you may be asking, why is it that I must warm-up? The most important reason that you need to warm-up is that it increases the temperature of your muscles and joints. When these are warmed up they are less likely to tear and get injured. Warming-up also redirects blood flow to the muscles you are using to exercise. This blood flow provides your muscles with nutrients and oxygen. More blood equals more energy.
Warming up also allows your heart rate to gradually increase and not shoot up all at once. During a warm-up your heart rate will increase at a safe pace.
At the end of every workout you should cool down. You should do this exactly the same way that you warmed up, gradually. At the end of your workout you should ease out by lightly walking or jogging. If you are on an electrically machine you should take the pace down to half of what you were doing. The cool down should last 5-10 minutes depending on hard you worked out.
The cool-down is the reverse of the warm-up. The object of doing this at the end of your workout is to redirect all the blood out from the muscles that are being worked back to the organs from which they came. This also allows your body temperature to decrease. You want our body temperature to decrease gradually or you risk fainting. Without a cool-down you can place undue stress on your heart.
Warming-up and cooling-down are 2 things that you must do during every workout. Doing these two things will prevent your body from being injured, provide more energy, and correctly direct blood flow.
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