Moderate Cardio Exercises

Running, spinning, stair master and elliptical are moderate cardio exercise.

If you have a good aerobic base, then is it most beneficial to start at moderate intensity program. Light cardio exercises are good for you, but the benefits of moderate cardio are immense. Moderate cardio exercises create micro-tears in the muscular tissues as result of stress. If you have not exercised for a long period of time, you will experience soreness for few days after your initial workout. This is due to cascades of micro-tears. As the body gets stronger and becomes accustomed to workout and rest cycle, the body will need less time to recover and will be able to handle harder workouts.

Once you start moderate-intensity exercise, your heart rate should be between 65 and 80 percent of your maximum heart rate. At this range your body will shift from burning fat alone to also burning glucose. The stress of moderate activity also benefits the brain. All the cells in your body and brain are in a continuous state of damage and repair, but the metabolic strains at this level drive up the response even more. The body can recognize when it needs a more oxygen and fuel, so the muscles discharge vascular endothelial growth factor (VEGF) and fibroblast growth factor (FGF-2), which initiate the division of cells and allow for additional tissue for more blood vessels. Ultimately, the size can ability of the body increases due to the addition of new capillaries and more muscular tissue. More muscle and capillaries increase the burning of fuel during exercising and even more during rest period. Moderate physical activities also naturally increase heart rate.

Once you start moderate-intensity exercise, your heart rate should be between 65 and 80 percent of your maximum heart rate. At this range your body will shift from burning fat alone to also burning glucose. The stress of moderate activity also benefits the brain. All the cells in your body and brain are in a continuous state of damage and repair, but the metabolic strains at this level drive up the response even more.

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The body can recognize when it needs a more oxygen and fuel, so the muscles discharge vascular endothelial growth factor (VEGF) and fibroblast growth factor (FGF-2), which initiate the division of cells and allow for additional tissue for more blood vessels. Ultimately, the size can ability of the body increases due to the addition of new capillaries and more muscular tissue. More muscle and capillaries increase the burning of fuel during exercising and even more during rest period. Moderate physical activities also naturally increase heart rate.

Researchers have found that VEGF and FGF-2 trigger cells to make more blood vessels within just two hours of moderate physical activity. Moderate cardio exercises need to be performed 3-5 times per week to have optimal results.

The muscle tissue in the upper chambers (atria) of the heart creates a protein called atrial natriuretic peptide (ANP). ANP is the antidote to stress chemicals, like cortisol and adrenaline. ANP is a vasodilator: it expands the walls of arteries, veins, and capillaries throughout the body. ANP, along with vasodilation of arteries, veins and capillaries, allow for a greater flow of the aforementioned workout hormones that create a ripple effect of “feeling great.”

Exercise also activates and strengthens the metabolic “clean-up crew” in the brain and body. As you are reading this, millions of cells are dying in your brain and body, through the natural process of cell death (apoptosis). Unplanned cell deaths, known as necrosis, can result from injuries, infection, drug, alcohol and cigarettes usage. Additionally, stress, anxiety and depression also can trigger necrosis. The immune system works with our lymphatic system and respiratory system to expel dead cells. To aid this process, exercise is key in helping the body create useful antioxidants.

Stress, anxiety, depression, excess body fat, unhealthy diets, and alcohol and drug usage, alongside lack of exercise, weaken the body’s ability to cleanse. A fragile cleansing system can have a ripple effect on one’s energy level, mindset, sleep pattern, immune system, and overall health. In adults aged forty years and older, the body’s inability to cleanse itself increases the chances of contracting diseases like cancer, stroke, heart disease, dementia and Alzheimer’s.

Choose the proper cardio that works for you:

Light Cardio Exercise

High Intensity Interval Training

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