If you’re looking to lose weight, improve your heart health or just get in better shape, cardio is a great place to start.
I’ve been on a 1-2 hour per day cardio regiment and I’m 36 as of the time of publishing this, and I’ve been able to stay in relatively great shape (aside from this pandemic where I gained 10 pounds), due to all of this cardio I’m putting in.
One thing to note, if you plan to hit the cardio this hard, your body is going to start to feel it.
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Cardio exercises are any exercise that requires the use of large muscle groups and gets your heart rate up. They include walking, running, riding bikes and swimming. These types of exercises can be done anywhere at any time with little equipment needed.
But not all cardio is created equal. Some types of cardio are better than others when it comes to weight loss or fitness goals. So, what kind of cardio should you choose? That depends on your personal preferences and what you’re looking to achieve with the exercise. Here are some examples of different types of cardio and the benefits they offer.
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Walking, running and jogging
Running is a great way to get in shape and stay healthy. It’s an excellent form of exercise that strengthens your muscles, specifically your calves and glutes. It also helps you maintain a healthy weight by burning calories, lowering blood pressure and cholesterol levels. And there are many other benefits too.
If you’re looking for an easy way to improve your health and fitness without having to go to the gym or buy expensive equipment, running may be just what you need.
It is essential to build up your body for the rigours of running, and not everyone is capable of long-distance running. Walking and jogging are forms of cardio that are more accessible to everyone and also have enormous health benefits. Start by walking or jogging a short distance and add a little bit more intensity every week. Over time you will get fitter, stronger and capable of higher intensities that will deliver even more health benefits.
Cycling is easy on your joints, so it’s a good choice for people with arthritis or other joint problems. And because cycling doesn’t put as much stress on the body as running does, you’re less likely to get injured. Plus, cycling can help improve your mood and reduce anxiety.
You’ll be able to burn up to 600 calories in an hour of riding – that’s more than double what you would burn if you were walking at the same pace. Cycling also strengthens muscles in your legs, hips and back while improving balance and coordination.
Cycling can also be used as a form of transportation, so it’s easy to weave into your daily schedule. Plus, cycling is fun, allows you to explore and is a form of exercise that can be enjoyed with friends, family and even your children.
Hitting the local pool is low-impact, so it won’t put pressure on your joints or spine as running does. Plus, you’ll get an all-over workout that will help tone your muscles and burn calories without putting stress on any one part of the body. And because water provides natural resistance, swimming can be a great form of cardio exercise for people who are overweight or out of shape.
If you want to get stronger, lose weight, relieve stress or improve your mood, swimming may be the answer. Plus, there are tons of other benefits that come with being a swimmer, like increased lung capacity and better circulation.
High-intensity interval training (HIIT)
HIIT is a form of cardio that alternates between periods of intense exercise and less intense recovery periods. HIIT workouts typically last 20 to 30 minutes but can be as short as 10 minutes or as long as 60 minutes. The idea behind HIIT workouts is that they are more time-efficient than steady-state cardio because you’re getting the same amount of work done in less time.
It’s been shown to be more effective than steady-state cardio for burning fat, building muscle, and improving overall fitness levels. It’s also a great way to stay motivated because it only takes 20 minutes of intense exercise three times per week.