In reality, many of these cardio training “rules” are more along the lines of cardio training myths that ultimately keep us from exercising.
To get some clarity, Jose P. GalichiaMD, FACC, recognized for his work in the field of heart disease treatment and podcast host heart healthlooked at where the truth lies within some of the most common beliefs about aerobic exercise and cardiovascular health.
Myth 1: Aerobic exercise has to be vigorous and complex.
Many people think you need to go to the gym to use an exercise machine or take an expensive indoor cycling class for cardio. While these can certainly provide a good workout, Dr. Galichia says don’t overlook the simplest form of aerobic exercise: walking.
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“Walking has been shown to be the easiest form of exercise to perform,” he explains. “It costs nothing, but it provides the best health protection and maximizes longevity. Walking is associated with a lower risk of heart disease and high blood pressure.”
When you can’t get to the gym, or don’t feel like doing high-intensity movements like running, simply lace up your shoes and step into a brisk walk.
Myth 2: Cardio is all you need to do.
As important as aerobic exercise is to your overall health, you should supplement it with strength training. “A combination of aerobic exercise with light weight lifting for even 5 to 10 minutes greatly increases your body’s strength,” says Dr. Galichia. Resistance training can help prevent injuries, lower blood pressure and improve other risk factors for cardiovascular disease. , especially when combined with aerobic training.
Myth 3: Aerobic exercise has to be hard.
Dr. Galichia says that many people have the incorrect belief that aerobic exercise has to be hard, painful, and tough to see results. It is far from the truth.
“Bicycling, hiking, swimming are all good forms of exercise, but it has been shown that if you don’t enjoy what you’re doing, your chances of sticking with the program are greatly diminished,” says Dr. Galichia. It should be fun.
If you’re counting down the minutes until your workouts are over, consider trying a different form of exercise. Other aerobic options include rowing, trekking, jump the ropethe elliptical bike, Zumba and cardio dance workoutscross-country skiing, stair climbing, and rollerblading. Don’t be afraid to try something new. We often get stuck in the same rut, but the variety keeps things fresh and challenges our muscles in new ways.
Stuck for ideas? Try this core-focused cardio circuit:
Myth 4: You have to exercise alone.
Some people struggle with the motivation to exercise, but exercise partners can make the experience much more fun and engaging, says Dr. Galichia. They can also hold you accountable: When you’ve planned to meet up with a friend to work out, it’s much harder to leave.
Myth 5: Unless you exercise for an hour, you won’t benefit from it.
We often fall into an all-or-nothing mentality or set an arbitrary amount of time that should work to make it worthwhile. So we figured if we don’t have 45 to 60 minutes available, there’s no point in doing a sweat session.
However, Dr. Galichia says that even short workouts It can be beneficial for your cardiovascular health. “Any form of exercise that lasts 15 to 30 minutes, even if it’s not a full-on, completely strenuous exercise, is worthwhile and highly beneficial,” he says. Something is always better than nothing.
Myth 6: You don’t need to see a doctor before you start exercising.
If you’re eager to get started on your cardio, the first step is to check with your doctor first, especially if you’ve been inactive for some time.
“Don’t avoid getting a good physical exam. Knowing your blood pressure, the state of your heart, arteries, heart rate, and breathing capacity are all great things to know before you start your exercise program, and they’re an absolute must for people over 50,” he says. Dr. Galichia. “Knowing your family history and risk factors is paramount.”
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