Cardio exercise
IN PHOTO Clients work out on machines at a fitness facility in Arvada, Colorado in this June 15, 2009 file photo Reuters/Rick Wilking

Cardiovascular exercise is an effective way to maintain a healthy heart and keep unwanted weight off. There are different forms of cardio that suit your lifestyle, body type and personal preference.However, you might have to tweak your workouts for best results.

Here are some cardio exercise mistakes you might unknowingly be doing.

1. Doing cardio in extremely hot conditions

The symptoms of an impending heat stroke may not be obvious so people may not know that they are about to suffer the condition until it is too late. A study published in the Journal of American College of Cardiology showed that heat stroke that develops among endurance athletes can lead to cardiac arrest or death without previous warning.

2. Going too fast

A lot of people like to go fast all the time, whether they are hiking, running or cycling. This can lead to heart arrhythmia especially among beginners. Allow time for your body to adjust and build endurance and power over 10 to 16 weeks. Increase the intensity gradually. A study showed that running at slow speeds averaging less than six miles per hour reduced the risk of death from causes and current cardiovascular disease.

3. Exercising for too long

Some people believe that cardiovascular exercise should take at least one hour per session. The truth is, you can do cardio for only 10 to 20 minutes a day and still get a lot of the associated benefits such as increased metabolism, fat loss and improved mental health. Some individuals do not have the convenience to exercise for several minutes each day. You may split your sessions by doing two to three 10 to 15-minute workouts instead throughout the day.

4. Not changing the pace or intensity

Many experts recommend that you do interval cardio training instead moving at the same pace and intensity for several minutes to burn fat. HIIT or high intensity interval training is a cardio technique that enhances fat oxidation. A study published in the Journal of Physiology showed that HIIT can significantly improve fat oxidation, thereby helping people burn fat effectively, regardless of their fitness level.

5. Failing to rest

Similar to other forms of training and exercise, the human body needs an adequate amount of rest between sessions. If you feel too fatigued to work out, skip the session and take the day off to recover fully. Do not ignore pain and discomfort in your joints and muscles, which can indicate that you need more rest or are suffering from an injury.