Do’s and don’ts before and after Cardiovascular Exercises

18 September, 2019 ?>
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Author :niloofar beykzade
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Exercise increases the sympathetic activity and reduces parasympathetic activity, leading to increased contractility and increased stroke volume. The increased stroke volume and heart rate cause an increase in cardiac output, which is necessary to deliver more oxygen to exercising skeletal muscle.Remember that this type of exercise requires a warm-up period before entering the intensity phase



Exercise increases the sympathetic activity and reduces parasympathetic activity, leading to increased contractility and increased stroke volume. The increased stroke volume and heart rate cause an increase in cardiac output, which is necessary to deliver more oxygen to exercising skeletal muscle.
Remember that this type of exercise requires a warm-up period before entering the intensity phase and a cool-down period after the last movement:
Work in a dynamic warm-up.
Skipping your warm-up is meant to give your body the opportunity to raise your body temperature, increase range of motion, and prepare yourself for what you’re about to do. It also helps decrease your chance of injury when you ease into your workout, rather than jumping straight from a resting state to the hard work. Increasing your range of motion can help you make the most of your workout, because you’ll be able to recruit more muscles during an exercise. This is done through a dynamic warm-up, which essentially means moving through stretches that aren’t held in place.
Hydrate
You already know that drinking your H20 is crucial to overall health, but it plays an especially important role in a fitness routine—when you’re sweating it out, you need to make sure your body is properly hydrated since you’re losing water. Plus, being hydrated will make sure your energy levels are where they need to be.
Stretch it out.
Use static stretching to cool down and reset after a workout. “A cool-down brings your body back to a resting position. Stretching may also be beneficial for joint mobility and range of motion. This is the opposite of the stretches you do in a warm-up—after a workout, you should hold your stretches for at least 15 seconds each.
The American College of Sports Medicine recommends exercising three to five days a week. Intense exercise can be done within a day’s rest. Walking, stretching or yoga are useful for building and repairing muscles.
To benefit from cardiovascular benefits, the goal is to perform 20 to 60 minutes of cardio exercise per session. Of course, this is the amount of exercise except the time you spend on warming up or cooling down your body.
When you start running a fitness program, you need to focus on its intensity. If your workouts are more focused on walking, you should be careful about the number of minutes. Your walk rate should, by general rule, increase by 10 percent each week.
The most common mistakes
If you perform cardiovascular exercises to burn fat, you need to know the most common mistakes when doing these exercises:
Exercise at low intensity for a long time: Because your heart rate is not high enough, your body will not get the results of these exercises. High heart rate causes more fat to burn. For example, you burn 100 calories in a 20-minute low-intensity workout, while you burn 160 calories in a 10-minute high-intensity exercise.
Drink Energy Drinks Before Exercise: This stops the burning of calories you used before. Remember that energy drinks are high in calories and sugar.
Doing an Abdominal Exercise: Many people have the misconception that this will automatically start burning fat tissue. Many studies have shown that you should not give yourself long-term hunger, but it is good to eat 45 minutes to an hour before training.
The idea that doing this exercise can be a way to compensate for bad habits: eating unhealthy foods, drinking alcohol, and not having enough sleep are some of the bad habits that some consider. Balanced nutrition, adequate sleep and constant exercise are essential to maintaining a fit and ideal body and maintaining the desired weight and preventing body fat from accumulating.


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