In fact, many of these “rules” of cardio training are more in line with the myths of cardio training that ultimately prevent us from doing any exercise.
To be clear, Joseph P. Galichia, MD, FACC, famous for his work in the field of heart disease and host of the podcast Heart healthanalyzed where the truth lies in some of the most common beliefs about aerobic exercise and cardiovascular health.
Myth 1: Aerobic exercise should be intense and complex.
Many people think that they have to go to the gym to use an exercise machine or take an expensive indoor cycling class to get to the heart. While these can certainly provide a good workout, Dr. Galichia says we should not overlook the simplest form of aerobic exercise: walking.
“Walking has proven to be the easiest form of exercise,” he explains. “It does not cost anything, but it provides the best health protection and adds the maximum to one’s longevity. Walking is associated with a lower risk of heart disease and high blood pressure.”
When you can not go to the gym or do not feel that you have high-intensity movements such as running, just tie 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, you should supplement it with strength training. “A combination of aerobic exercise with lifting even for 5 to 10 minutes using light weights adds a lot to your body strength,” says Dr. Galichia. Resistance training can help prevent injuries, lower blood pressure and improve other risk factors for cardiovascular disease, especially when combined with aerobic training.
Myth 3: Aerobic exercise should be hard.
Dr. Galichia says that many people mistakenly believe that aerobic exercise must be hard, strenuous and hard to see results. This is far from true.
“Cycling, climbing, swimming are good forms of exercise, but it has been shown that if you do not enjoy what you do, your chances of staying on the program are greatly reduced,” says Dr. Galichia. it’s going to be fun. “
If you are counting down the minutes until your workouts are over, consider trying a different form of exercise. Other aerobic options include rowing, hiking, skipping rope, elliptical trainer, Zumba and cardio dance training, cross-country skiing, stair climbing and rollerblading. Do not be afraid to try something new. We often get stuck in the same routine, but variety keeps things fresh and challenges our muscles in new ways.
Stuck for ideas? Try this core-focused heart circuit:
Myth 4: You have to work out on your own.
Some people struggle with motivation to exercise, but fitness lovers can make the experience a lot more fun and engaging, says Dr. Galichia. They can also hold you accountable – when you are planning to meet a friend for a workout, it is much harder to break free.
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 set an arbitrary time should work out to be worth it. So we think that if we do not have 45 to 60 minutes available, it does not make sense to sweat.
However, Dr. Galichia says that even short workouts can be beneficial for your cardiovascular health. “Any form of exercise that lasts 15 to 30 minutes — even if it is not a complete, exhausting exercise — is worth the time and is very rewarding,” he says. Something is always better than nothing.
Myth 6: You do not need to see a doctor before you start exercising.
If you want to start working out for your fitness, the first step is to consult your doctor first, especially if you have been inactive for some time.
“Do not avoid doing a good physical examination. “Knowing your blood pressure, heart condition, arteries, heart rate and breathing are great things you need to know before you start your exercise program and it is absolutely essential for people over the age of 50,” she said. Dr. Galichia. “Knowing your family history and risk factors is paramount.”
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