Malaika Arora impresses us with her cardio session

Most of us are aware that when it comes to the world of fitness, nobody can quite beat Malaika Arora. Her stellar physique and workout snippets on Instagram are proof enough. In her latest fitness video, she can be seen practicing cardio exercises with her trainer Jahnavi Patwardhan. “Always killing it, this one. Starting the week off with some fun cardio and a dose of Casper’s energy,” said Patwardhan.

Here’s why cardio is important in your fitness routine.

The frequency of cardio workouts varies depending on individual goals, fitness levels, and overall health. “While there isn’t a one-size-fits-all answer, general guidelines can help determine how often one should engage in cardiovascular exercise,” said fitness expert Garima Goyal.

One factor to consider is the type of cardio activity. High-impact exercises like running or jumping may require more rest days than low-impact activities such as cycling or swimming. “Individuals with joint issues or those prone to overuse injuries might benefit from incorporating a mix of low- and high-impact exercises into their routine,” said Goyal.

How much cardio is too much?

Another crucial aspect is one’s fitness level. Beginners may start with three to four cardio sessions per week, gradually increasing the frequency as their stamina improves. On the other hand, seasoned athletes or fitness enthusiasts may engage in cardio activities more frequently, balancing different intensities to prevent burnout and reduce the risk of overtraining.

Individual goals also play a role in determining cardio frequency. According to Goyal, someone focusing on weight loss might aim for more frequent sessions, while someone maintaining cardiovascular health might find the recommended guidelines sufficient. “It’s essential to align workout frequency with specific objectives to achieve optimal results.”

Listening to one’s body is paramount. Factors such as fatigue, soreness, and stress levels should be considered when planning cardio workouts. “Rest days are crucial for recovery, allowing the body to repair and adapt to the physical stress imposed during exercise. Ignoring signs of fatigue can lead to burnout, decreased performance, and an increased risk of injury,” said Goyal.

Variety is key in preventing monotony and overuse injuries. “Mixing different cardio activities not only helps target various muscle groups but also keeps workouts interesting. For example, incorporating days of running, cycling, swimming, and strength training can contribute to overall cardiovascular fitness while minimising the risk of repetitive strain injuries,” said Goyal.

 

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