The American Heart Association (AHA) suggests that an adult should get at least 150 minutes of moderate intensity aerobic exercise per week. Another survey by the American College of Sports Medicine recommends that people should get 150 to 300 minutes of moderate physical activity a week.
Let’s take a look at some of the cardiovascular exercises that can be done both at home and in the gym and that can be just as beneficial.
Jumping Rope- It’s a fantastic calorie burner and it’s also a lot of fun to participate in.
Benefits :
- Raises the heart rate
- Coordinates and accelerates metabolism
- Releases fatigue
Dancing to the music- It is one of the most preferred training activities.
Benefits :
- Helps to burn calories
- Uses different muscle groups and tones them
- Eliminate excess body fat
- Strengthens the body
- Improve posture
Cycling- Cycling can burn up to 400 calories per person. It is considered an immensely effective cardiovascular workout. The cycling benefits are countless too.
Benefits :
- Strengthens the lower parts of the body
- Increases cardiovascular health
- Lowers body fat levels
Squat jumping- To become a faster runner or improve overall health, squat jumps are extremely beneficial. Going down (then up) with jump squats offers a great deal of strength and aerobic benefits.
Benefits :
- Improves mobility and balance
- Burns calories and fat
- Increases blood circulation
- Improves athletic performance
- Strengthens bones
Climbing Stairs- By going up and down multiple times, a person can incorporate stairs into a workout. Taking the stairs two at a time and increasing the speed at a running pace can further challenge the cardiovascular system and leg muscles.
Benefits :
- Helps to lose weight
- Improves heart health.
- Increases muscle strength
- Build stamina
- Improves mental strength
Tips for getting the most out of cardio :
A person who wants to get the most out of cardiovascular exercise should follow some guidelines like
- Warm-up before and cool down after each training session
- Give your body time to recover between workouts
- Eat a healthy and balanced diet
- Create and follow a weekly exercise routine
- Start slowly and gradually increasing strength and endurance
Content By- Brainware University
