Cardio exercises have a tremendous positive impact on our bodies, especially on our heart and blood vessels; after all, it is called “cardio” for a reason. When you perform cardio exercises, your heart rate increases, which means more oxygen reaches your muscles, and your heart as a muscle gets more robust, resulting in a healthy heart and lungs.
Cardio exercises also help you lose weight, sleep well, and reduce the risk of several chronic diseases. You can achieve all those benefits from some simple workouts you can do either at home or in the gym.
Skipping rope is one of the simplest yet most effective exercises.
In fact, skipping rope for 10 minutes has the same effect on your body as walking for 30 minutes.
Boxing or kickboxing
You don’t have to be a specialist to practice boxing; you don’t have to fight in a ring or spend hours practicing. You can perform kicks and punches, which will train your heart, and both of your upper and lower body parts; it can also stimulate your circulatory system.
You think it’s pretty easy! Add some weights to the exercise as a challenge.
Gymnastics are bodyweight exercises that need some tools to perform, such as bars and rings. These exercises help strengthen your heart and blood vessels.
You can also do full-body exercises that need concentration and train your upper and lower body parts.
Planking is a great way to build core strength and endurance. When you combine the traditional plank with any motion, it ups the difficulty and increases your heart rate by recruiting more body parts.
While you’re planking, always keep your back straight and engage your glutes to maintain proper posture.
Popular variations include the army crawl, mountain climber, and plank jack.
For an extra challenge, incorporate sliders, scooters, or towels to reduce friction under your feet and hands.
Overhead loaded carries
Pick up something heavy, then carry it around. You can hold weights in either both arms or one at a time. These exercises are as simple as they are beneficial. They will up your heart rate and strengthen the muscle in your arms and core.
Choose a challenging but not too difficult weight, especially if you’re performing other exercises after your carries. Walk faster to get your heart rate up.
Rowing is another excellent cardio workout that uses muscles in almost every part of your body, including your core, back, legs, and arms.
The proper technique has a slight learning curve, but rowing at high intensity will elevate your heart rate, giving you an efficient, well-balanced workout.
Your legs should generate most of the force on each stroke. Don’t hunch over your waist to use your arms. Keep your back straight. Remember to bring your shoulders together at the top of the stroke.
Jacobs Ladder movement can be challenging at first, but once you get used to its climbing motion, you’ll find that the machine can give you an extremely efficient workout: 10 or 15 minutes on this thing is all you need for a good burn.
For an even more challenging workout, do “Sprints” of 10 to 15 seconds with 80% of maximum effort followed by an equal segment of 40 to 50% effort.
Pros and cons of daily cardio exercise
It is safe to do cardio exercises every day for 30-60 minutes, especially if you are trying to lose weight. Although cardio exercises have many benefits, there could be risks associated with exercising intensely.
The limit of how much cardio exercise is safe varies from one person to another. It depends on your level of fitness and your overall health. Here are some pros and cons of daily cardio exercises:
- They improve your heart function and cardiovascular health
- They help you sleep better at night, especially if you exercise earlier in the day
- They enhance blood flow and help manage high blood pressure
- They increase your body’s use of fat as an energy source, which may lead to weight loss
- They boost your lung function and overall respiratory health
- They lift your mood, increase your energy, and lower stress
- Physical and mental exhaustion.
- Loss of muscle mass can occur if you don’t fuel up with enough calories to prevent your body from drawing energy from muscle tissue
- Multiple injuries can occur due to overtraining.
Don’t let these risks get under your skin, though. with the help of a personal trainer, you can follow a daily set of workouts and ensure you’re doing the cardio exercises properly to prevent any injury.
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