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Cardio succeeds in improving fitness levels and reducing weight mainly due to its two salient features:

• Moderate Intensity

One of the defining characteristic of Cardio exercise is the demand for moderate intensity. To derive the most out of cardio exercises one needs to perform them with moderate intensity, which gradually increases the heart rate and warms up the body, indicating an improved blood circulation.

To calculate one’s maximum efficiency or maximum heat rate, one needs to subtract their age from 226 for women and 220 for men.

For e.g. If your age is 22 years and you are a female, you would subtract 22 from 226 which comes up to 204 heart beats, which is your maximum heart rate. While cardio suggests a moderate intensity equaling 50-70 % of your maximum efficiency, you should multiply 0.5 or 0.7 with your 204 i.e. your maximum heart rate. The answer will be the ideal heart rate you should aspire to reach during your work outs, 142 heart beats in this case!

• 30 Minute flexible time frame

Another salient feature that makes cardio beneficial is the 30 minute flexible time frame. These flexibility offered by cardio, takes off the pressure of completing the required work out in one go, you can exercise for 15 minutes in the morning and complete the remaining 15 minutes in the evening or afternoons, achieving the same effects that a work out completed in one go would have bought!

To know more see Benefits of Cardio Exercise

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