Cardio exercises are designed to work out the heart muscles by increasing the heartbeat rate. Cardio exercises keep the heart rate elevated for a period of time which exercises the heart muscles and strengthens the heart. These exercises also help in burning calories, increasing the air-carrying capacity of the lungs and boosting the body’s metabolism.
The best part is that there are number of cardio exercises one can choose from and all of them are effective as long as they are done consistently. To get best results out of any cardio exercise regime is follow it religiously.
There are number of cardio exercises you can choose from and start doing.
Running or Jogging
This is one great way of burning calories. This is one cardio exercise that can help you burn almost 300 calories in 30 minutes. Running is great because you can do it anywhere without any special equipment. All you need is a good pair of shoes and a will to go on. The benefits of this cardio exercise are that it helps get your heart rate up quickly, it helps make bones stronger and build connective tissue. If you run on a surface that is slightly inclined then you can burn even more calories.
The benefit of running is that you can run anywhere and you can stop yourself from getting bored by changing routes. Ideally you should eat something at least an hour and a half before running as eating just before a run may give you cramps. Eating helps as it gives you energy to run.
This cardio exercise can be done indoor as well as outdoor. You can burn 250-500 calories in a 30 minute session. Cycling is great because you work out your legs and build endurance. Also since it is a low-impact cardio exercise there is no damage to your joints. The best part about cycling is you can incorporate it in your daily life by using it to get from one place to another.
This is one of the best cardio exercises as it works out the full body. Working out the entire body is beneficial as the more body parts you work out the more calories you burn. You can burn about 400 calories doing 30 minutes of breast-stroke. Besides it is great for building lung capacity, arm and leg strength and being low-impact it does absolutely no damage to any of our joints. It is the perfect cardio exercise for people with back problems. For people who want to lose weight it is better to swim in colder water as this way your body has to burn more calories to restore your core body temperature.
This is a choreographed workout and is great for people who want to work out in groups. It is a good cardio exercise that helps workout the butt, hips and the legs and can help you burn up to 300-400 calories when you do it with high-intensity for about 30 minutes. You will have to learn how to work out with step aerobics from a trainer first, but it is a good cardio exercise if you do not enjoy high-impact aerobics.
This trainer is a popular form of workout next to the treadmill. It is better than a treadmill as it is low impact and allows natural movement of the body. It can be extremely efficient in your cardio exercise routine as it can help you burn 300 calories in 30 minutes. You can increase the resistance on the machine as your body’s endurance increases.
This is a cardio exercise which involves punching and kicking as a form of workout. Kickboxing is a great way to improve overall fitness as it works out your upper and lower body. People who enjoy choreographed workouts will like kickboxing, besides it is also good for improving your coordination.
At first you will have to receive training from an instructor but afterwards you can form your own regime and even start using a punching bag.
This is an extremely easy and convenient way of working out. All you need is a jumping rope and you can burn 300 calories in 30 minutes. This cardio exercise never gets boring as you can always mix up your skipping styles. You can use the criss-cross jump or jump on one foot or even run and skip. Besides, it is convenient, as a skipping rope can fit into any bag and you can continue with your workout even when you are traveling.
Jumping rope is a great way to work out the upper as well as the lower body. It helps you to increase your coordination, timing and endurance. Besides it is not as high impact as running and therefore there is lesser damage to your joints.
This is done using a machine available at the gym. It mimics the motion of the body while actually rowing a boat. This is a high intensity cardio exercise and can help burn 300 calories in 30 minutes. However, people who are not used to this may take some time to adjust and should start with a shorter period. You can increase the resistance as your body endurance develops.
Although it is difficult to get your heart rate high immediately with walking it is preferred by a lot of people since it is extremely convenient. You do not need training or equipment and it can be done anywhere. However, to effectively burn calories with this cardio exercise it is better to do something called speed walking. It involves walking at a brisk pace while keeping your back straight, head up and swinging your arms. Walking can help burn 180 calories in 30 minutes.
There are two ways of doing your cardio exercises; either slow and steady or with high intensity. To design an effective and safe cardio exercise regime first find out how high your heart rate should be and also how for long a period should you work out. This will help you understand how long should your cardio exercise routine be and how intense. It is good to mix and match various cardio exercises to avoid getting bored and remember consistency is the key.
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