Cardio, or cardiovascular exercises, are the types of exercises that can raise your heart rate and quicken your breath, which will condition your heart and lungs. In a 2015 study, researchers found that the people who finished a 4-week cardio exercise program had a better sense of well-being, lesser psychological distress, lesser stress, and less emotional exhaustion.
Cardio can also help those who are trying to lose weight. In another study, researchers noticed female participants attending a Zumba class for eight weeks had positive effects in reducing body fat mass and fat percentage.
So if you want to do some cardio exercises on your own, here are top five cardio workouts to keep you fit and healthy.
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Running
Running is a popular cardio exercise. Some prefer to jog than run, but both are pretty the same. The only difference is that running is faster.
People run for different reasons. Some do it for weight loss and fitness, while others do it for fun. Regardless of the reason, if you are a beginner, start with brisk walking or jogging first to prevent overexertion in your body. It’s also essential to do some light stretches to prevent muscle strain.
Running will let you:
- Strengthen your glutes and calves
- Maintain your weight
- Lower your cholesterol level and blood pressure
Cycling
If you want to start cycling, buying a bicycle for short commutes is a good start. For example, if your work is not too far from your home, you can cycle there instead of riding the bus or driving your car.
Some of the benefits you get from cycling are:
- Lesser stress levels
- Increased bone density
- Less joint pain and stiffness
Swimming
Swimming is another low-impact cardio exercise you can do regularly without putting too much strain on your body. Most people find it easier to exercise in the water longer than on land without too much effort.
Before you start, it’s essential to do a little paddling first so you can warm up. Swimming lets you work out your upper and lower body and core. So it would be best to take extra precautions if you have any shoulder or neck injuries.
Some of the benefits you can gain from swimming are:
- Strength building
- Muscle toning
- Stress alleviation
Walking
If you want something easy, walking should suit you well. You can walk to work, the park, or your favorite café during lunchtime instead of sitting at your desk all day. The best part is, walking does not require any special skills. You just need a pair of comfortable shoes.
Researchers have found that walking can reduce cardiovascular diseases by up to 31% and lower the risk of death by 32%. And both men and women can achieve these benefits.
Other benefits you can gain from walking are:
- Body fat reduction
- Reduce joint pain
- A boost to your immune system
- Muscle strength increase
- Reduces risk of heart disease
Jumping rope
Jumping may be a popular kid’s game, but it’s also a great cardio exercise for those who want to be fit, lose or maintain their weight.
It also does not require you to have any special skills – only some ample space, comfortable shoes, and a jump rope. If you want a challenge, opt for weighted jump ropes.
Jumping ropes can give you:
- Better coordination
- Better agility
- Reduced stress
Conclusion
Everybody needs to do some exercise every once in a while, and cardio exercises are one of the essentials to having a healthy body. They are easy to do, and all you need are a few pieces of equipment available in stores like https://revelsports.com/. You can do the ones above to get you started to a healthier lifestyle.
