Cardiorespiratory training, or simply put, “cardio”, is training that places a stress on the cardiorespiratory system, thus elevating the heart rate. Any kind of physical activity can be used as a form of cardio training, such as walking, mowing the lawn, or even gardening. This form of training can be used for many practical purposes and can be integrated into a workout plan as part of a warm up, cool down, or as the core part of the program.
The National Academy of Sports Medicine states that 5-10 minutes of cardio training is sufficient as a pre-workout warm up. The “warm up” aspect of an exercise program is linked to providing protection from injury and should be considered a smaller but essential component of a complete workout.
5-10 minutes is also a sufficient amount of time for a post-training “cool down”. Using cardiorespiratory training as a tool for cooling down the body provides the body with a smooth transition from exercise back to a steady state of rest. Benefits of a cool down include improved flexibility, minimization of muscle soreness, and an emotional balance after exercise stress.
The NASM states that one may profit from cardiorespiratory training through decreased fatigue, anxiety, risks associated with heart disease, hypertension, cancer, osteoporosis and obesity. Furthermore, this form of training can increase athletic performance, blood lipid profile, immunity, insulin sensitivity and an overall sense of well being.
One of the less talked about but equally important aspect of cardio training is the need for it to be enjoyable! The value of the pleasure derived from the activity to an individual is important for building a pleasurable foundation for a lifestyle change. Therefore, it is important to find cardiorespiratory activities that match your personality and interests!
