A good cardio exercise routine has many positive health effects, such as:
- Improving muscle strength
- Reducing body fat
- Increasing energy levels
- Lowering blood pressure
- Increasing the level of good cholesterol
- Decreasing the risk of coronary artery disease
- Strengthening the heart
- Improving control of blood sugar levels
- Improving circulation
Concerns for People with Diabetes
As always, people with diabetes should keep their healthcare providers well informed of anything that can affect their health. Exercise, especially, falls into this category. Talk to your doctor about what kind of exercise is best for you, and be sure to discuss any questions or concerns that arise as your exercise program progresses.People with diabetes need to pay particular attention to their feet during exercise. The American Diabetes Association suggests using silica gel or air midsoles as well as polyester or cotton-polyester socks to prevent blisters and keep the feet dry.
A Cardio Training Program
A cardio training program aims to increase breathing capacity and improve overall health. Cardio work gets the heart beating faster, is rhythmic, and involves the large muscle groups, such as those in the legs. Generally, the program will start at a certain level, and then it will increase gradually as endurance is built.Many types of physical activity can be categorized as cardio exercise, including:
- Jogging or running
- Walking or hiking
- Bicycling
- Using a stair step or elliptical machine
- Cross-country skiing
- Rowing
- Dancing
- Swimming
Many cardio exercise programs will specify how often, how long, and how hard a person should exercise. Often the workout will involve short periods of intense activity, followed by periods of lower-intensity exercise. A healthcare team can help determine the best workout for an individual. Personal trainers are also helpful for setting up a program, and many gyms provide this service.
Achieving and maintaining a higher-than-normal heart rate is the basic goal of a cardiovascular workout. Different people have different “target” heart rates and will want to maintain those rates for different lengths of time. Heart-rate monitors can help determine measurements, or there are other ways to tell when an optimal exercise level has been reached. A doctor or healthcare provider can help with these determinations.
Elements of a Cardio Workout
There are four phases to an aerobic workout:Phase 1: Warm up (5-10 minutes): The goal is to get the heart rate up to about 50 to 60% of the target rate.
Phase 2: Stretching (5-10 minutes): Stretching the muscles helps avoid injury and prepares them for more rigorous activity.
Phase 3: Activity (30-40 minutes): This is the main exercise. Times will vary depending on fitness level.
Phase 4: Cool down (5-10 minutes): The period during which the heart rate gradually resumes its normal level.
