Want to stay sharp? Go the cardio way

Cardiovascular exercise, as the name suggests, stands for any form of exercise that elevates your heart rate and keeps it that way for an extended period of time. It is perhaps the most important form of exercise you can engage in, for several reasons.

It is common knowledge, for instance, that regular participation in cardiovascular exercise is a key pillar in the fight against the escalating cases of heart disease and obesity in urban societies all around the world.

This form of exercise has also been demonstrated to significantly affect one’s mood in a highly positive manner, helping to combat both stress and depression.

Even your memory will benefit from regular cardiovascular exercise and you will be less likely to lose your mental acuity and lucidity in your senior years, compared to an individual who lives a more sedentary life.

How much is enough?

If you are generally happy with the way your body looks and you just want to keep your arteries unclogged and your heart healthy, then you should aim for at least 20 minutes of light to moderately vigorous cardiovascular exercise every day. This could be anything from simple walking, swimming or a group exercise class at a health club.

It is recommended that every adult should notch up this basic minimum of cardiovascular exercise, everyday in order to keep heart disease and metabolic disorders like diabetes at bay.

For anyone looking to shed body fat and trim the waistline a little bit, a much more vigorous approach may be necessary. You should aim for at least 30 to 60 minutes of vigorous cardiovascular exercise every day.

One kilogramme of body fat contains roughly 7,000 calories, meaning that if you aim to burn at least 500 calories a day, it is feasible to sustain a weight loss rate of about half a kilogramme a week or two kilogrammes a month. This is the recommend safe rate of losing weight without triggering other health complications and unwanted side effects.

What is the best time to do cardio?

Many people erroneously believe that cardiovascular exercise should only be done early in the morning, to maximise its effectiveness, but there is no scientific research that lends any credibility to this notion. I maintain that the best time to do cardio is whenever you have the time.

If morning works best for you, go for it; but remember that your muscles are cold and stiff in the morning, so a proper warm up is extremely essential to keep injuries at bay. Some of us may experience restlessness and difficulty sleeping if we do intense cardiovascular exercise later in the day, particularly in the late evening.

All in all, you will need to observe yourself and figure out what time works best for your body as well as your schedule.

It is imperative to realise that not all cardiovascular exercise needs to take place in a gym. Running your errands in town on foot is a great way to sneak in some cardio into your day at no cost and without necessarily going out of your way.

Can I combine cardio and weight training?

It is probably optimal to separate your strength training and cardio workouts, doing each on a separate day for maximum effectiveness. A good cardio workout will take a lot out of you, and you are unlikely to have the strength to engage in an effective weight training session.

On the flip side, doing weight training before cardio will probably leave you extremely exhausted and unable to sustain an intense cardiovascular workout for a meaningful length of time, besides greatly increasing the risk of injury.

There are, however, cases where it is extremely beneficial to combine both strength and cardio training into a single package, like during circuit training. Circuit training is a great exercise option for individuals who are short on time but are still looking for a comprehensive, all inclusive workout that will help shed fat and tone muscle. It is my favourite option.