Regular physical activity has many health benefits, including better heart health, better sleep and better mood. The broadcast of your cardio throughout the week by exercising twice a day can be easier than trying to install it at the same time.
Cardio recommendations
The guidelines on the physical activity of the American Ministry of Health and Social Services for Americans recommend obtaining 150 to 300 minutes of moderate intensity, or 75 to 150 minutes of aerobic activity of vigorous intensity per week.
You can divide this activity into shorter sessions throughout the week, such as doing cardio exercises twice a day.
For example, you can walk your dog for 15 minutes twice a day rather than a 30 -minute session. You can also combine moderate and vigorous intensity activities to reach the equivalent of 150 minutes of moderate intensity activity per week.
For even greater benefits for health, you can increase your level of activity to the equivalent of 300 minutes of moderate intensity exercise per week.
Moderate intensity aerobic activities include:
- lounge
- gardening
- yoga
- bike
Vigorous intensity activities include:
- Jogging or race
- swimming towers
- tennis
- skipping rope
Advantages of cardio exercise
However, you can integrate it, Cardio offers many health benefits.
Aerobic exercise strengthens your heart, allowing it to pump blood more effectively throughout your body. According to the guidelines on physical activity for Americans, it can also help:
- lower blood pressure
- regulate blood sugar
- Improve sleep
- Maintain or reduce your weight
- Reduce your risk of chronic disease
Another advantage of aerobic exercise is its ability to strengthen your mood.
According to Harvard Health, a sustained low -intensity exercise can alleviate the symptoms of depression by improving nervous connectivity in the hippocampus, the part of the brain that helps regulate mood. In addition, a higher intensity exercise, such as racing, releases “feel good” chemicals called endorphins in the body.
This means that ordinary cardio, even twice a day for 15 minutes, can benefit your brain.
Cardio for weight loss
The breakdown of your cardio in smaller sessions and twice a day can help you stick to an exercise routine if you try to lose weight. Immerse yourself in the process by exercising for 10 to 15 minutes can feel more manageable than the longer and less frequent activity.
As your endurance improves, you can find it easier to exercise for 30 minutes at a time. Finally, you can even be able to increase the equivalent of 300 minutes of moderate intensity exercise per week.
Advice and security
When you increase your level of physical activity, it is important not to train too much. According to the Cleveland Clinic Cleveland Clinic.
To avoid overbuilding, limit your vigorous training to one or two days a week or alternate with a moderate intensity exercise. For example, you could go running in the morning and take a walk in the evening.
Rest is also important during the exercise. Be sure to sleep enough and take at least a full day of the vigorous exercise per week to recover. On rest days, you can switch to moderate activity such as walking.
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