cardio,  Fat Loss,  Health and Fitness Knowledge

Cardio In Hindi

Introduction ( Cardio in Hindi )

cardio workout

Chaliye aaj Cardio workout k bare me jante h. Bahut logo ko confusion h ki cardio exercises kya hoti h or unhe kaise perform karte h. Agar app koi bhi exercise kar rahe jaise running, swimming, stairs climbing ya koi bhi exercise jise karte time aapki maximum heart rate ki speed 50-75 % se badh jaye to use cardio ya cardiovascular kahte h. Cardio karte time aapki heart beat tez ho jati h. Cardio mainly aapki heart ki exercise h.

How cardio works ?

Waise apko to pata hi h ki humara heart kaise function karta h. Well heart blood pump karne ka kam karta h. Jab hum cardio karte h to heart 50% jayada kam karta h isse heart jayada blood pump karne lagta h. Isse puri body me blood flow ki speed badh jati h. Jayada blood pump karne se kya hota h ? Blood cells me nutrition or oxygen hota h, blood cells sara nutrition or oxygen body k har cells ko deliver karta h.  Waise dekha jaye to pure din me hum jo bhi diet lete h wahi humare blood cells me travel karti h or phr wahi diet blood cells humare body cells ko deliver kar deti h.

Waise blood pump karna heart ka daily ka kam h to phr cardio ki kya jarurat h ? Yahi aapke man me bhi aaya hoga. Aayiye ise bhi samjhte h. Jab hum cardio karte h ya koi bhi exercise jisse humari heart beat tez ho jati h or puri body me blood circulation bahut hi tezi se badh jata h.  Is activity se jayada blood pump ho raha h ek time pe or isse humari body cells jayada nutrition or oxygen receive kar rahi h. Cardio se aapke heart ki functioning improve hoti h or heart humesha young rehta h.

Jaise hi aapki heart beat bhadne lagti h cardio karte time waise hi aapko pasina bhi aata h body me. Sweating hone se aapki body k toxic sab bahar nikal jate h or aapki puri body andar se clean ho jati h. Kabhi dekha hoga aapne ki jayada cardio karne se head pe bhi jayada sweating hone lagti h. Head pe sweating hone se aapka brain or sharp hota h.

Abhi tak hm sirf heart k functioning ki baat kar rahe the chaliye ab lungs k bare me bhi jante h ki wo kaise behave karta h cardio karte time. Cardio karte time heart beat tez hone k sath aap jayada breathing karne lagte ho. Fast breathing se aap jayada oxygen inhale karte ho or wo oxygen lungs k pass jata h. Isse aapke lungs bhi hmesha young rahte h or lungs ki functioning bhi improve hoti h.

Cardio workout for fat loss!

Cardio se aap fat loss bhi kar sakte h. Chaliye samjhte h ki ye kaise work karta h. Jab aap cardio karte h to mainly aap calories burn karte ho. Chaliye ise or easy way me samjhte h. Jaise ek car h use chalane k liye petrol ki jarutat padti h. Jab petrol khatm ho jata h to aap petrol phr se dalte ho or phr se car chalne lagte ho. Sahi kaha na ? Waise hi body ko chalane k liye nutrition or diet ki jarurat padti h.

Agar aapko body weight maintain kar k chalna h to aako cardio k bad apni diet utni hi rakhni h jitni aapki body ki calories requirement h. Agar aap required calories se jayada consume karte h to automatically aapka weight badh jayega or required calories se agar kam calories khayi jaye to har week aapka fat kam hoga.

Agar aapko fat loss karna h to aapko calories jayada burn karni hongi or calories intake kam karna padega. Chaliye ek example se samjhte h. Man lijiye aapke body ki daily ki requirement 2000 calories h. Cardio se aap daily calories burn karte ho. Weekly basis me aako apni calories ki requirement cover karni padti h. Agar aapne daily required calories se jayada calories intake ki h to wo 24 hours k bad fat ban jati h. 24 hours k andar aapko apni excess calories ko burn karna jaruri hota h.

Fasted Cardio 

Fasted cardio me aap khali pet cardio karte h. Fasted cardio k bare me maine aapko pehle k article me ache se samjhaya h.

How to calculate calories ?

Ek simple or effective tarika h calories ko calculate karne ka. App apne weight ko 29 se multiply kijiye agar fat loss karna h ya 40 se multiply kijiye agar muscle gain karna h. Ek  example se samjhte h, ek admi ka weight 80 kg h to uska calories intake 2320 calories  hona chaiye fat loss k liye ya 3200 calories chaiye agar muscle gain karna h.

Calories ko hum three macronutrients me devide kar sakte h. -Protein, fat and carbohydrates. Protein or carbohydrate per gram four calories contain karte h. Fat per gram nine calories contain karta h. Daily routine me sabko 2 gram of protein or 1 gram of fat per bodyweight ki jarurat padti h. Baki aap carbohydrates se apne calories intake ko cover kar sakte h.

Ek 80 kg admi k liye jo ki weight loss karna chahta h. Roughly use 160 gm protein, 80 gm fat or 240 gm carbs ki jarurat padti h. Agar use muscle buid karna h to phr fat or protein ki quantity same rahegi bus carbs 460 gm ho jayega.

Benefits of Cardio workout

  • Fat Loss- Low intensity cardio karne se fat loss hota h or agar aap high intensity interval training karte ho to bhi fat loss sabse jayada hota h.
  • Better decision making – Cardio karte time humare sir se bahut pasina nikalta h jisse humari body se sare toxic bahar nikal jate h or blood flow tez hone ki vajah se nutrients  and oxygen brain k pass achi quantity me jate h. Isse brain sharp rehta h to aap better decision lete ho.
  • Stronger heart and lungs – Regular cardio workout karne se heart or lungs hmesha strong rehte h. Heart and lungs kaise strong rehte h ye mai maine aapko is article me pehle bhi explain kiya h.
  • Younger heart and lungs – Regular cardio workout se aapke heart or lungs aapki bhadhti age k sath hmesha young rehte h.
  • Better functioning of heart and lungs – Heart or lungs ki better functioning k liye aapko 30 min cardio daily karna chaiye.
  • Stress relief – Body me agar cortisol ki matra increase hoti h to stress level bhi increase ho jata h. Cardio karne se cortisol level kam ho jate h or stress bhi kam hota h. Kisi ka gf ya bf se breakup hua ho to wo log aksar alcohol pine ya smoking karne lagte h. Isse karne se unko lagta h ki wo sab bhool jayenge. Waise mai aapko ek acha idea deti hu agar aap bhi breakup se tension me h to. Roz subah ya sham ko half an hour cardio karo. Kuch din me sari tension khtam ho jati h or aapki health bhi ban jati h.
  • Reduced risk of heart related problems- Cardio se heart ki functioning achi hoti h or heart hmesha young rehta h iski vajah se heart me koi problem nhi hoti or aap hmesha fit rehte ho.
  • Sound sleep – Agar kisi ko insomnia h matlab neend nhi aana to use cardio jarur karna chaiye. Cardio ki vajah se use achi neend aayegi.
  • More energetic – Appki energy level hmesha high rahenge agar aap morning cardio workout karte ho.
  • Slim and toned body – Cardio se fat loss bahut jaldi hota h jisse body slim or toned ho jati h.
  • Relief from depression and anxiety- Agar koi depression ya anxiety se pareshan h to use cardio jarur karna chaiye. Cardio se usko temporary relief mil jata h or agar wo continue rakhe hmesha to jaldi hi depression se bhi thk ho sakta h.

HIIT workout kisko avoid karna chaiye ?

Bahut logo ko heart or lungs se related problems rehti h jaise asthma, high colestrol, pulmonary heart disease. Unko sirf low intensity workout karna chaiye. Bad me dheere dheere wo apni intensity increase kar sakte h.

Low intensity cardio workout ?

Ye ek steady cardiovascular form h exercise ka. Isme aapki intensity hmesha low rahegi but aapke efforts consistent rahenge. Slow jogging, incline walk sabse best h agar fat loss karna h. Cardio ka duration depend karta h aapke fitness level or schedule par. Mai aapko suggest karti hu ki moderately intense cardio aap 30 min, 5 days a week kariye or vigorously intense cardio 3 days a week kariye. Agar aap chaho to ise aap apne hisab se mix bhi kar sakte ho. 

High intensity cardio workout ?

High intensity cardio combination h intense exercise or low intensity exercise ka. Jaise aap 30 sec sprinting karo phr 60 sec walking. High intense cardio se fat to loose hota h but aapke muscles mass pe bhi effect padta h iske liye aapko ache nutrition ki jarurat h. Cardio in hindi article aapko jarur pasand aaya hoga or agar apko agar kisi dietitian ya kisi personal trainer ki jarurat ho to aap hume contact bhi kar sakte h.

 

 

I am Shweta Singh, Director and CEO of Kirola Sports Private Limited. Former national level player in basketball, taekwondo and high jump. I have also started training in Mixed Martial Arts. Health, fitness and motivation are pillar of success for every individual. My only aim is to make every individual fit and healthy. I will be motivated if my blogs motivates you to take one step closer towards your fitness goals. Kirola team will help you to stay fit and healthy through our blogs . We also aim to motivate you all through motivational stories of lesser known people and about their struggles and achievements. If  you need any assistance and guidance related to health and fitness. Contact us.

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