What is a Cardio and Best 4 exercise of Cardio

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The term “cardio” is short for cardiovascular exercise, which is any rhythmic activity that raises your heart rate into your target heart rate zone. This is the zone where you burn the most fat and calories. Some of the most common examples of cardio include walking, cycling, and swimming. However, even household chores like vacuuming and mopping can qualify as cardio exercise.

Cardio exercises are beneficial in many ways. They can help burn fat and calories, making it easier to lose weight. They can also enhance sleep quality, expand lung capacity, improve your sex life, increase bone density, lower stress, promote feeling good, improve confidence in how you look and feel, reduce risk of heart attack, high cholesterol, high blood pressure, diabetes, and some forms of cancer.

Benefits of cardio

Cardio, short for cardiovascular activity, is any activity that gets your blood pumping and large muscle groups working. It’s also known as aerobic exercise. Here are some benefits of cardio:

  1. Improves cardiovascular health: Aerobic exercise is recommended by the American Heart Association and by most doctors to people with, or at risk for, heart disease. That’s because exercise strengthens your heart and helps it more efficiently pump blood throughout the body.
  2. Lowers blood pressure: Cardiovascular exercise may help you manage symptoms of high blood pressure.
  3. Helps regulate blood sugar: Regular physical activity helps regulate insulin levels and lower blood sugar.
  4. Reduces asthma symptoms: Aerobic exercise can help people with asthma lessen both the frequency and severity of asthma attacks.
  5. Reduces chronic pain: If you have chronic back pain, cardiovascular exercise may help you get back muscle function and endurance.
  6. Aids sleep: If you’re having trouble sleeping at night, try cardiovascular exercise during your waking hours.
  7. Strengthens your immune system: Regular exercise (like cardio) is beneficial for the immune system.

Remember, experts recommend getting at least 150 minutes of moderate aerobic exercise, or 75 minutes of vigorous activity each week.

How can I do  cardio

some cardio exercises you can do at home with minimal equipment:

Beginner Exercises:

  1. Marching in place: This can elevate the heart rate, making this exercise a suitable choice for a warm-up or single cardio activity. To increase the intensity, you can increase the speed you march or raise the knees higher.
  2. Single leg stand: This exercise works the abdominal muscles.
  3. Dancing to music: Dancing to upbeat music can burn calories, while you may find it very enjoyable as an exercise.
  4. Arm circles: You can perform arm circles while sitting or standing, making them ideal for all skill levels.

Intermediate Exercises:

  1. High-intensity interval workouts: For example, run, bike, row, or swim as fast as you can for 30 seconds, then do the activity at an easy pace for 30 seconds.

Remember to begin each cardio session with a 5–10 minute warm-up. Start with some light cardio to gradually increase your heart rate. Also, end each workout with a cooldown. Do some light cardio and stretch the muscles you’ve worked to relax and keep your muscles flexible.

1 Marching in place

Marching in place is a simple and effective form of exercise with numerous benefits. Here are some of the key benefits:

  1. Low-impact Exercise: It’s a low-impact exercise, meaning it’s effective without being too hard on your joints. This makes it suitable for people of all ages and fitness levels.
  2. Calorie Burner: Marching in place can help you burn calories. In fact, walking in place for 30 minutes can burn about 100 to 200 calories.
  3. Improves Balance: The act of marching can help to improve your body’s stability, which is particularly beneficial for aging seniors.
  4. Convenience: It can be done almost anywhere – at home, in the breakroom, in line at the grocery store, or even while watching TV.
  5. No Additional Equipment Required: It doesn’t require any additional equipment, making it an easy way to incorporate exercise into your daily routine.
  6. Good Starting Point for Fitness: Your march-in-place workout offers a phenomenal baseline from which your personal trainer can gauge your abilities and customize an exercise program that incorporates full-body movements to match.

Remember, while the number of minutes you spend exercising is important, other factors like the number of steps you take each day can help motivate you too. Start out with 7,500 and aim to get above 10,000 steps a day.

2 Single leg stand:

The single leg stand exercise has several benefits:

  1. Improves Balance and Stability: The most significant benefit of the single leg stand exercise is that it helps maintain an individual’s balance and equilibrium. When you stand on one leg, you can identify your body’s balance, allowing you to stay in the one-leg stance longer and thus improve your balance and stability.
  2. Strengthens Leg Muscles: This exercise targets balance and leg strength. The longer you stand on one leg, the more the muscles will fatigue, potentially leading to more muscular endurance.
  3. Enhances Sports Performance: Improving your balance can help improve sports performance.
  4. Prevents Falls: It may help you prevent falls that can cause serious injury.
  5. Predicts Longevity and Health: How well you can stand on one leg can be a powerful predictor of how long you will live and how healthy you will be.

To perform the single leg balance exercise:

  • Stand upright with your feet together.
  • Have a stable object like a chair or kitchen counter nearby so you can grab it if you start to feel unsteady.
  • Lift one foot off the ground.
  • Do not allow your legs to touch (this may give you extra stability).
  • Maintain your balance while standing on one leg for 5 seconds.
  • Return to the starting position and repeat 5 times.
  • Try to increase the time spent standing on one leg.
  • Perform with the opposite leg.

3 Dancing to music

Dancing to music is a great way to exercise and has many benefits for both adults and kids. Some of the benefits of dancing include improving cardiovascular health, balance, and strength, as well as being gentle on your body. Dancing also has mental benefits such as boosting cognitive performance and memory. By incorporating music, dance may have benefits beyond those of exercise alone. Music stimulates the brain’s reward centers, while dance activates its sensory and motor circuits. Dancing combines the therapeutic power of music with physical activity and causes the release of feel-good neurochemicals, endorphins. So, dancing to music is not only a fun way to exercise, but it also has many physical and mental health

4 Arm circles

Arm circles are an incredibly effective dynamic warm-up exercise to be done at the beginning of an upper-body workout. It helps prepare your arms and shoulders for the ensuing mayhem. The best part about arm circles is that they are an easy-to-perform bodyweight exercise that can be done anywhere. Arm circles primarily work the shoulders, but they also result in upper arm and upper back stimulation. Some of the benefits of performing arm circles include:

  1. Improves Mobility: Performing a dynamic stretching exercise like arm circles at the beginning of your workout can improve your mobility, flexibility, and reach, enabling better muscle fibre recruitment.
  2. Lowers Risk of Injury: Doing arm circles at the beginning of an intense upper-body training session or strenuous physical activity can lower the risk of injury.
  3. Can Be Done Anywhere: Arm circles are a bodyweight dynamic stretching exercise that can be done anywhere.
  4. Perfect for Pre-Training: Arm circles are a form of dynamic stretching that helps get you ready for your training regimen

 

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