Cardio is defined as any type of exercise that maintains a higher heart rate up and keeps it up for an extended period of time. Your respiratory system will start working harder as you begin to breathe faster and more deeply. Cardio can be achieved in several different ways with some of the more common ones being swimming, running and cycling.

Benefits of cardio

There are numerous advantages of doing regular cardio :

• Lowers your blood pressure
• Strengthens your immune system
• Supports your mental health
• Improves your sleep
• Regulates your blood sugar

Disadvantages of cardio

• Mental and physical exhaustion
• Injury as a result of over training
• Loss of muscle mass due to weight loss

Training scheme

The rules of the American College of Sports Medicine suggest moderate training exercise for 30 minutes for five days a week or 20 minutes of powerful cardio exercise three days a week to access the health benefits. In order to lose weight, the ACSM recommends between to 60 to 90 minutes of activity several days a week.