In reality, many of these cardio training “rules” are in line with the myth of cardio training, and eventually you will not be able to do any exercise at all.
To clarify, Joseph P. Galichia, MD, FACC is renowned for his work and podcast host in the field of heart disease treatment. Heart healthBreaking down where the truth lies in some of the most commonly held beliefs about aerobic exercise and cardiovascular health.
Myth 1: Aerobic exercise must be active and complex.
Many believe that they need to go to the gym to use an exercise machine or take expensive indoor cycling classes to participate in aerobic exercise. While these can certainly provide good training, Dr. Galikia says that walking, the simplest form of aerobic exercise, should not be overlooked.
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“Walking has been shown to be the easiest way to exercise. It’s inexpensive, but it provides the best health protection and maximizes lifespan. Walking reduces the risk of heart disease. . And high blood pressure. “
If you can’t go to the gym or aren’t used to strenuous movements like running, tie your sneakers and take a walk.
Myth 2: Cardio is all you need to do.
Aerobic exercise is just as important to your overall health, but you need to make up for it with strength training. “The combination of aerobic exercise and lightweight 5-10 minutes of lifting can significantly improve your fitness,” says Dr. Galikia. Strength training helps prevent injuries, lowers blood pressure, and improves risk factors for other cardiovascular diseases. , Especially when combined with aerobic training.
Myth 3: Aerobic exercise must be hard grind.
Dr. Galikia says many people have the false belief that aerobic exercise must be tough, painful, and difficult to see the results. This is far from the truth.
“Cycling, mountaineering and swimming are all good exercises, but it has been shown that if you don’t enjoy what you’re doing, you’re much less likely to stay in the program,” says Dr. Galikia. It should be fun. “
If you’re counting down minutes until the end of your workout, consider trying another form of exercise. Other aerobic exercises include rowing, hiking, jumping ropes, elliptical trainers, Zumba and cardio dance training, cross-country skiing, mountaineering stairs, and rollerblades. Don’t be afraid to try something new. We often get stuck in the same routine, but diversity keeps things fresh and challenges our muscles in new ways.
Not enough ideas? Try a cardio circuit focused on this core:
Myth 4: You have to exercise alone.
While some people struggle to motivate exercise, fitness buddies can make the experience much more enjoyable and engaging, says Dr. Galikia. They can also hold you accountable — it’s much harder to bail when you plan to meet a friend for training.
Myth 5: You can’t benefit from it unless you exercise for an hour.
We often fall into the idea of all-or-nothing or set any time Must Try to make it worth it. So if you don’t have 45 to 60 minutes, it doesn’t make sense to sweat.
However, Dr. Galikia states that even short training sessions can be beneficial to cardiovascular health. “Any form of exercise that lasts 15 to 30 minutes is worth the time and is very beneficial, even if it’s not perfect, even if it’s a completely exhausted exercise,” he says.
Myth 6: You don’t need to see a doctor before you start exercising.
If you want to get started with cardio fitness, the first step is to check with your doctor first, especially if you haven’t been active for a while.
“Don’t avoid getting a good physical examination. Knowing your blood pressure, heart condition, arteries, heart rhythm, and breathing ability is a great thing to know before you start an exercise program, 50 years old. It’s a must for these people, “says Dr. Galikia. “Knowing your family history and risk factors is paramount.”
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