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  • Deanne Pandey

Don’t ‘Run’ away from Cardio



Cardiovascular activities form an important part of almost every fitness regime, whether you want to lose weight, get fit, or just be healthier. On an average, at least 150 minutes of cardio is recommended in a week. Cardio exercise simply means that you're doing a rhythmic activity that raises your heart rate into your target heart rate zone, the zone where you'll burn the most fat and calories. Cardio exercise simply means that you're doing a rhythmic activity that raises your heart rate into your target heart rate zone, the zone where you'll burn the most fat and calories. When part of an overall heart-healthy lifestyle, not only can regular cardio exercise lead to creases in your resting blood pressure and heart rate, but these basic changes can also mean your heart doesn’t have to work unnecessarily hard all of the time. Cardio exercise can benefit brain and joint health. No matter how you choose to move, being active helps increase circulation, which leads to clearer, healthier skin. Other health benefits can go much deeper than just your skin, too. When you work your muscles, it increases oxygen supply, therefore allowing muscles to work harder. Over time, regular cardio exercise allows your muscles to adapt to an increased workload, making regular activities seem easier. When paired with a heart-healthy nutrition plan, safe weight loss comes with doing regular cardio exercise. Not only are you less likely to develop diseases like diabetes, certain cancers and heart disease, but your body can more easily circulate blood. Less sitting time and more physical activity also helps you maintain a healthy weight by burning more calories throughout the day.


However, it is a common notion that strongly links cardio with gym. That is not true. The great thing about cardio is that you don't have to work out for an hour at a high-intensity to get the benefits. Even a little goes a long way. A 15-minute walk outside can boost your mood and help lower blood pressure. Don't feel like you have to have a lot of time and energy for cardio. Doing a little each day is better than doing nothing at all. With all the benefits laid out for you, it's time for the next step which covers exactly how to choose your cardio exercise. 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.


Here’s an intense cardio workout that you can do at home-


1. Burpees


You do not need any equipment or a lot of space, making them a great cardio workout at home. To do a burpee, alternate between a plank position and jumping forward in the air. Make sure that your hands are flat on the ground and your back straight. In just 10 minutes, you can burn more than 100 calories.


2. Jump Rope


Jumping rope is often considered the best cardio workout and is used for cross training by many athletes. You can do it almost anywhere with just a simple jump rope you can buy in many locations, which is why it is a great cardio workout at home. If you jump rope for only 20 minutes, you can burn about 220 calories.


3. Squat Jumps


Squat jumps are great for cardio at home. As their name implies, you start out in a squat and then jump up, trying to get as high as possible, and then land back in the squat. It is high impact, especially on your knees, so care is needed when you are a beginner or if you are suffering a knee injury.


4. Spot Jogging


You do not need to head outside or hit the treadmill to get the benefits of running; simply jogging in place in your home provides many of the same benefits.


5. Dancing


If looking to have some fun with your cardio workout at home, then put on some music and do some dancing. Anything that gets your heart pumping exercises your cardiovascular system, and certain dance moves also help to build muscle.


Mix up these moves and incorporate them in your workouts at-home. Stay home, Stay safe!


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