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cardio

 What is Cardio?

Cardio is any type of exercise that raises your heart rate and gets your blood pumping. It mainly strengthens your heart, lungs, and circulatory system.

 Types of Cardio

  1. Low-Intensity Steady State (LISS)

    • Example: Walking, light jogging, cycling at a steady pace.

    • Good for beginners and fat burning.

  2. High-Intensity Interval Training (HIIT)

    • Example: Sprinting for 30 sec, then resting for 1 min, repeat.

    • Great for burning calories in less time.

  3. Moderate-Intensity Cardio

    • Example: Swimming, dancing, aerobics.

    • Sustainable and fun.

 Benefits of Cardio

  • Improves heart health 🫀

  • Increases lung capacity

  • Helps with weight loss (burns calories)

  • Boosts energy levels

  • Reduces risk of chronic diseases (diabetes, hypertension)

  • Improves mood (releases endorphins, reduces stress)

 How Much Cardio Should You Do?

  • Beginners: 20–30 min, 3–4 times a week.

  • General health: At least 150 minutes of moderate or 75 minutes of vigorous cardio per week.

  • Fat loss: Combine cardio + strength training + good nutrition.

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