Cardiovascular exercise is any physical activity that gets your heart rate up, makes you feel sweaty, and gets more oxygen pumping through your blood. It is recommended that adults should do about two-and-a-half hours of moderate-intensity aerobic activity every week to stay healthy and fit. Engaging in cardiovascular exercise is one of such fantastic ways. Not only will the body’s heart and lungs benefit extensively from this, your tendons and ligaments in joints will also thank you for it.
Benefits Of Cardio Exercises
The benefits of cardiovascular training are numerous. Some of them include:
- Improve body health
- Improved circulation
- Positive increase in bone density. This helps to combat osteoporosis
- Improved sleep
- Reduced anxiety levels
- When Cardio is not done excessively, it also increases your energy levels
Top 4 Cardio Exercises You Need
1. Walking And Running
Moderate-intensity speed walking is quite possibly the most accessible of all cardiovascular exercises. It is known to get rid of about 180 calories per 30 minutes. Running or jogging is considered vigorous cardio exercise that has double the effect of walking. While body weight affects the amount of calories burned by running, speed has little effect on cardio benefits. Benefits include lower blood pressure, increased lung capacity and a decreased instance of heart attacks. This exercise can be done in the mornings and does not disrupt daily routine.
2. Kettlebell Swing
This explosive cardio exercise is exceptionally wonderful for the heart. Its technique works the big, powerful muscles around your glutes and quads. In the process, it sends your heart into overdrive. The movement involved in carrying out the kettlebell swing is one a lot of us are not used to. Therefore, it tasks the body more. With more body parts being involved, the results of the performing this exercise is very much worth it.
According to researches by exercise experts, performing a burpee burns about 1.43 calories in a 180-pound person. Performing just 10 reps at a fast pace can improve your metabolism as much as a 30-second, all-out bike sprint. This effect alone makes burpee a killer cardio exercise that your body needs.
4. Jumping Rope
Jumping rope is an exercise that a lot of kids engage in. it is actually a very helpful cardio exercise that improves blood circulation in the body significantly. According to various studies, moderate-intensity rope jumping, which is about 100 to 120 skips per minute, burns about 13 calories a minute. This cardio exercise uses more muscle groups than jogging, and challenges your balance and coordination—especially if you practice drills that require extra hand and foot skills.
These are just four of the cardio exercises you need. These exercises when done correctly will have a very wonderful effect on your cardiovascular health. It is just a small price to pay for being fit and healthy.