Cardio exercises include any form of activity that causes your heart rate to increase and your breathing to quicken. They also condition your heart and lungs to work better.
Common forms of cardio include running, cycling, swimming, and walking. Each type has a ton of benefits that include weight loss, improved health, and stress reduction.
People start running for different reasons, including weight loss, fitness maintenance, or just for fun. If you are new to running starting out with a jog or a brisk walk will prevent you from overexerting yourself too quickly.
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A large 2014 study found that running for even 5 or 10 minutes a day at slow speeds reduces the risks of death and cardiovascular diseases.
"Cycling is a great low-impact way to get an aerobic workout," says Alexis Colvin, MD, an Orthopedic Sports Medicine Surgeon at Mount Sinai. "Cycling also helps to build leg muscles such as gluteal, hamstring, and calf muscles."
If you are thinking about taking up cycling, getting a bicycle for shorter commutes might be a good idea. For instance, if you work not too far from home, you can cycle to work instead of driving or taking the bus.
Cycling is a low impact exercise, which makes it ideal for people of all ages. Some benefits of cycling you might enjoy include:
Swimming is another low-impact cardio exercise, which means that you can do it regularly without feeling too much strain. In fact, research shows that people find it easier to exercise for longer in the water than on land, without increased effort.
Important: If you don't know how to swim, you might need a professional instructor to teach you at a local gym or recreation center. And if you are swimming outdoors, don't forget to apply some sunscreen.
Walking is the easiest cardio activity to start and incorporate into your daily life. You can walk to work, your favorite coffee shop, or just around your block during lunchtime instead of sitting at your desk. Walking doesn't require any special skill, only perhaps a pair of comfortable shoes.
Though jumping rope might be a popular kid's game, it's also a great exercise option for people who are trying to keep fit, maintain their weight, or lose weight.
Jumping rope doesn't require any special skills - only a jump rope, ample space, and comfortable shoes. If you want to make it a little more challenging you can opt for weighted jump ropes.
HIIT is an acronym for high-intensity interval training. It is also known as sprint interval training (SIT) or high-intensity intermittent exercise (HIIE). HIIT exercises are made up of a series of short or long intense exercises, followed by a low-intensity exercise or rest.
Some common HIIT exercises you can do include star jumps, squat jumps, reverse crunches, and burpees. The time frame for intense exercises usually ranges from less than 45 seconds to 2 or 4 minutes.
Other types of cardio exercises include dancing, boxing, rowing, and jumping jacks. You shouldn't worry too much about what the best kind of cardio to do is - as long as you find something you like and stick to it.
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6 best types of cardio to improve heart health, burn calories, and help you lose weight - Business Insider India
