Many people struggle to keep up with their daily responsibilities and commitments, which results in a lot of stress. Everyone copes in a different way, and it’s often unhealthy, creating a myriad of problems, including obesity, high blood pressure, and cardiovascular disease. Many do try to turn to physical exercise as a means to prevent such issues and relieve stress.

However, it’s not uncommon that many face difficulties staying motivated to work out for long. This is why many seek professional guidance. Whether you’re looking for an inclusive fitness center membership in Vacaville, CA or you’re working out at home, read on for some professional tips.

How much cardio should I do in the gym?

When you do cardio in the gym, the minimum amount of time recommended by the World Health Organization for cardio exercises is 10 minutes. On average, to achieve optimal results, your routine should include 30 minutes every day. On a weekly basis, that is 150 minutes, or five half-hour exercises, with two days of rest.

If you practice a high-intensity routine and want to achieve faster results, 75 minutes is more than enough. Whatever activities you choose to combine, your focus should be on improving your cardiovascular health and mental stability. This way, you will easily turn workouts into a healthy everyday habit.

What type of activities counts as cardio?

Cardio is not only running or jogging. Besides increasing your daily steps and light exercise at home, you can include a variety of cardio activities at your local gym. Here’s a couple of examples you can pick from:

Jumping rope - if you want to strengthen your calf muscle, this is ideal for you
Zumba - it will improve your coordination, help you tone your body, and relieve stress
High-intensity interval training - with enough recovery, this is an effective way to burn calories and become stronger
Stairclimber - useful if you wish to improve your posture and strengthen the lower body
Elliptical - ideal for people with joint issues and arthritis
Treadmill - you can adjust the pace to your fitness level
Swimming - great for endurance, muscle strength, and heart health

Of course, it’s best to choose the activity that you enjoy the most, and if there is any doubt, consult with a professional personal trainer.

What if I only do cardio and no weights?

Your initial goal might be to have a lean body, get rid of belly fat, or tone your body. An efficient cardio program can suffice if you aim at these goals. However, you shouldn’t forget to vary your routine! If you only do cardio and no weightlifting, you’ll start to notice some unwanted changes in your body. For instance:

You’ll start to lose your muscle mass, which can slow down your metabolism.
Slower metabolism means that you are more likely to gain weight after rapid weight-loss
You’ll have less strength for other gym activities and might feel tired
You’ll frequently be dehydrated, which can lead to further health problems
You’ll be at greater risk of feeling overwhelmed and emotionally exhausted.

For these reasons, experts recommend at least some resistance and strength training to preserve major muscle groups. In addition, increased muscle mass helps with burning calories while you rest. In other words, it boosts your resting metabolic rate (abbreviated RMR). When combined with a proper diet, a variation in workout activities can improve your body composition, fitness, and overall health status.

Where can I obtain an great fitness center membership in Vacaville, CA?

Your healthy daily routine can include some strolling around Pena Adobe Park or anywhere else in Vacaville. However, regardless of the weather or time of the year, you should feel free to visit our well-established facility downtown. Maximum Fitness is at your service, and we can offer a variety of opportunities to people of various fitness levels, ages, and personal preferences. Contact us today to schedule your appointment with our professional staff, or check out our equipment. We are looking forward to seeing you soon!