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Cardiovascular Training

Medikoe Health Expert

Medikoe Health Expert

  Koramangala, bengaluru, karnataka, india, Bengaluru     Feb 9, 2017

   3 min     

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Cardiovascular training, also known as aerobic exercise, is an exercise that increases your muscular endurance by improving the performance of your lungs and heart so they can distribute oxygen to the muscles more efficiently. If 6 pack abs and running on the treadmill are not your idea of a fitness regimen, let’s look at some alternatives that help you remain fit and active without having to lift weights. Here are some of the list of cardio exercises that you can do:

  1. Dancing- If you enjoy dancing, you are in luck as it could also be your new workout. Dancing burns the same amount of calories as jogging. Zumba, hip hop, salsa, ballet, etc. are various dance forms that you can try. You don’t even need to take a class as there are various dance videos available on the internet that you can use in the comfort of your own home. Dancing lowers impact on your joints and provides health benefits for your heart and strengthens your muscles.

  1. Swimming- Swimming targets the whole body and does not put much pressure on your joints. It is a high calorie-burning exercise and strengthens your cardiovascular system along with your core, arms, back, and legs.

  1. CyclingIf you live close to your workplace, bike to work instead of driving or taking public transport. You burn 297 calories for every half hour you spend on your bike. Track a route that does not have many stops, take safety measures and follow all the traffic rules.

  1. Jogging/Running- If running on the treadmill is not your thing, then put your jogging shoes and hit the track. Running not only helps you achieve your fitness needs but also boosts your stamina, uplifts your mood, protects your heart, controls blood pressure and prevents cognitive decline.

  1. Yoga- You are already aware of the innumerable benefits of yoga. When you are at the gym, you individually work on different parts of your body, while in yoga, you connect all the dots and do it all at once. No amount of lifting weights will make your arms as strong as lifting your body weight in yoga.

Cardiovascular training warm-up

A warm-up is a preparation to exercise, where you warm up with gentle movements, gradually increasing in speed. Before you jump on the elliptical machine or hit the running trails, consider doing a brief warm-up first. Warmups and cool-downs generally involve doing your activity at a slower pace and reduced intensity. Sure, a warmup and cool-down may add a few minutes to your exercise routine, but they might also reduce stress on your heart and other muscles. Done correctly, warming up and cooling down may offer help in reducing your risk of injury and improving your athletic performance.

Cardio workouts at home

Cardio workouts are an important component of your health and wellbeing. You do not have to spend hours at the gym to maintain your cardiovascular health and lose weight in the process. You can implement an effective cardio workout at home, even if you do not have a lot of space or equipment to do so. The following are a list of some of the best cardio workouts that you can add to your exercise routine without having to leave your home:

  • Burpees

  • Jump rope

  • Jumping Jack

  • Squat jumps

  • Dancing

  • Kick Boxing

  • Running the stairs

Cardio workouts at the gym

  • Treadmill

  • The bike

  • The rowing machine

  • The Elliptical

  • The Stairmaster

Cardiovascular training benefits

Cardiovascular (cardio) exercise has many benefits for the body. Cardiovascular exercise, also known as aerobic exercise, is a movement that increases the heart and respiratory rate and increases the blood and oxygen flow throughout the body. Some of the many benefits of cardiovascular exercise include:

  • Increased heart muscle strength

  • Improved cholesterol

  • Stress reduction

  • Lowered blood pressure

  • Mood and self-esteem boost

  • Weight control

  • Improved sleep

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Tags:  Fitness ,

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