Cardiovascular exercises, also called aerobics, are a group of exercises which involve the sustained movement of the major muscles in the body (particularly the limbs) and thereby cause the heart and lungs to work at an increased rate. Good examples of typical cardio exercises would be running or swimming, but even taking a brisk walk would be a good cardio workout.

Cardio exercises are very popular with a lot of people around the world, especially people trying to lose weight or to maintain a certain body shape. A lot of people such as professional athletes and security operatives also need to do cardiovascular exercises regularly because fitness is indispensable for their jobs.

If you think you need cardio or help with cardio exercises, you can contact us easily and have one of our professional trainers come up with a personalized cardio plan just for you.

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You might not consider yourself overweight nor be a football superstar playing for Manchester United, but cardio exercises could have a profound impact on the well-being of your body. Here’s how:

#1. Stronger heart

One key fact many people do not know or simply forget is that the heart is a muscle, and as such it can and should be strengthened through regular exercise. Cardio exercises are great for working the heart as they specifically increase heart rate (during performance of cardio activity), stimulate blood flow and help clear the arteries of the so called “bad” cholesterol which is low density lipoprotein, replacing it with high density lipoprotein – the “good” cholesterol.

Just like any other muscle in the body, the stronger your heart gets, the less work it needs to do as it pumps blood around the body, which is good for it in the long run.

#2. Weight management

As is common knowledge, cardio exercises are extremely effective at burning calories and should be a favourite for any serious weight watcher. Aside from directly burning up those pesky calories, cardio further helps combat excess weight by increasing the speed of the body’s metabolism, during which more calories get burned.

#3. Improved breathing

Regular cardiovascular activity will make your lungs stronger and will help improve your breathing in general. The better the flow of oxygen through the body, the better the functioning of the circulatory system and by default, the rest of the body.

#4. Healthier immune system

Cardio exercises are very effective at stimulating the immune system – making it stronger and more efficient. This means people who engage in regular cardio exercises are much less prone to common illnesses and infections. It also helps improve the muscles’ capability to absorb glucose (sugar) and thereby lower blood sugar levels. This makes doing regular cardio exercises a very wise idea for people with conditions such as diabetes.

#5. Improved stamina

Cardio exercises are indispensable for professional athletes or anyone else who regularly performs endurance sports or physically strenuous activities. The more cardio you do, the more your body is able to adjust to enable you to perform these exercises with relative ease. Not only is cardio extremely effective for building endurance and stamina, it also improves oxygen uptake significantly and thus comprehensively improves performance.

#6. Sharper brain

Another major organ that benefits immensely from cardio exercises is the brain. By stimulating increased blood flow, more oxygen carrying red blood cells are sent to the brain in addition to other chemicals which collectively enhance the brain for everyday tasks such as learning, memory retention, decision making and problem solving.

Interestingly, cardio exercises have been shown to improve or have a major impact on the structure of the hippocampus, the part of the brain responsible for the above-mentioned functions. By simply engaging in sufficient amounts of cardio exercises, you could be doing your brain a big favor.

#7. More sweat = better health

The act of sweating is a key function of the human body. Not only does it serve to cool the body down during periods of intense physical activity, but it also serves as a “drainage” system for toxic materials such as cholesterol, excess salt and industrial pollutants which have been absorbed. Sweating even helps prevent kidney stones. Cardio exercises are great for producing bucket loads of sweat and consequently are ideal for keeping your body toxin free.

#8. Improves mental and emotional state

Cardio exercises will give you an almost immediate natural confidence boost. When you do cardio, your body releases endorphins, its natural pain killers and so called “feel good” hormones, which for most people translates into having a confident, assertive and optimistic demeanour – for a while at least.

#9. Better sex life

If you’re a monk or a catholic nun looking for a reason to do cardiovascular exercises, this one may not interest you much. But if not, then take note: cardio exercises will not only help improve your breathing and stamina during intercourse, but will also stimulate the secretion of hormones that will increase your self esteem and drive.

So if your sex life has hit a lull, as commonly occurs in many relationships, perhaps doing some cardio could help spice things up.

#10. You live longer

Considering the various health benefits of cardiovascular exercises listed here, it is no wonder that studies have proven, conclusively, that people who do cardio exercises tend to live longer.

Do you need more motivation? If you think adopting cardio will be a challenge, you can get help via one of our professional trainers. Just contact us via the form below, leave a comment or message us on the the provided WhatsApp number to get in touch with us.

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Whether you want to hit the open water or prefer the comfort of a gym, it’s easy to build rowing into your fitness routine.

Health benefits of rowing

Many people consider rowing, whether in a boat or on an indoor rowing machine to be an ideal form of exercise. Rowing provides a full-body workout, exercising muscles not just in your arms but also in your chest, legs, abdominals, and back.

Though the action of rowing is a simple continuous motion, the sport is quite versatile. While rowing is a low-impact activity that’s easy on your knees, you may also use rowing exercises for a higher-intensity workout and interval training.

Some health benefits of rowing include:

• Improved joint health, due to the range of motion that rowing provides
• Weight loss or maintenance, as a high calorie-burner
• Stress relief, through better overall fitness and well-being

If you have a medical condition or if you have been inactive for a long time, consider speaking with your doctor before you dive in.

Indoor rowing

Most gyms and fitness centers include rowing machines among their standard equipment. The purpose of a rowing machine is to allow indoor rowers to mimic the motion of rowing a boat. The rowing machine accomplishes this by using a sliding seat. This allows for compression and extension of your legs with each stroke, as you simultaneously work your arms and back.

People with lower back pain or other injuries must be especially careful to develop good technique to prevent further damage.

Some common technique errors indoor rowers should note down include:

• Flexing the knees too early in the recovery phase, since this may force the rower to lift their hands over their knees, and could cause an injury.
• In the drive phase, letting the seat slide back too far before the oar handle moves back.
• Using a resistance setting that is too high or pulling with too much force, since this may also injure the back.

All beginners should start with 15 minutes of moderate indoor rowing on a lower resistance setting. This should include a five-minute warm-up, and five-minute cool-down of easy rowing. As your fitness level increases over several weeks, you may increase your exercise time.

Outdoor rowing

Moving your rowing habit outdoors can be a bit more challenging logistically. You’ll need access to a boat with oars and a body of water. Because of this, your best bet is to begin with the guidance of a rowing club or team. You may also check with your local gym or community center for classes or recommendations.

Since outdoor rowing takes place on open water, be sure to follow any safety precautions the club recommends. Keep in mind that outdoor rowing may be more expensive compared with rowing in a gym. Most rowing clubs require a membership fee for use of boats, facilities, and instruction.

When you row outdoors, you get the same fitness benefits as when using a rowing machine but with the added bonus of exhilaration. Add to that the camaraderie you may experience by rowing in a team or group, and you’ve got a prescription for health and happiness.

Whether you choose to row indoors in a gym or outside in a boat, rowing may be an excellent addition to your workout. Take the first step and get involved with rowing today! You may become fitter, faster, and healthier tomorrow.