Cardio is an integral part of any exercise regime and something that you just can’t avoid. It is found to be helpful for anybody who wants to lose weight, get fit, or maintain a healthy life. If you want to lose weight, then you will have to perform 300 minutes of cardio in a week! Yes, guys! You need to put in that much efforts. But why you need to perform Cardio? What is it’s health benefits?
Our Topic – Why Cardio is Important?
My friend Lucy started her gym last week, and she told me about the exercises and other things that they perform there. She added, Cardios are fun and the best part of all! I said that sounds so much positive, and asked her the quick benefits of it. She went clueless! That’s when I realized that not many people are aware of the advantages, and I should probably blog about it.
So here I am, did some research and got some insights about the Cardio from one of my trainer friends in the city. Cardio is essential, because:
1. For the Heart Health.
Cardio exercises are rightly working on the cardiovascular activities, and this, in turn, keeps all the heart functionalities in check.
2. Burns Fat
Yes, you could burn more fat with cardio.
3. Good for the Lungs
This kind of exercise can increase the lung capacity.
4. Better Sleep
Going through sleep issues? Cardio will help you get through it. Within a week of cardio, you will start having better sleep routines.
5. Keep the appetite in control
This is something really important, and something which is quickly ignored.
6. Mood Enhancer
Are you the grumpy kid? Effective Cardio Workouts can help in dealing with all your mood issues.
7. Improves the joint movement
Reduce the arthritis pain and the stiffness on the joints, by including Cardio.
8. Lessens the stress
This is so mandatory. Yes, exercises keep the stress at its lowest and you can get this from Cardio as well.
9. Good option for the diabetic patients
It’s found to be beneficial for someone having diabetes.
10. Controls the Blood Pressure and Cholesterol
If you keep your heart healthy, then automatically it keeps your Blood Pressure in control too. Found best for the cholesterol patients as well.
So, these are the Benefits that you can get from Cardio Exercises!
Stay Fit. Stay Happy!
Well, if you haven’t been doing cardio yet you are making a big mistake. Cardio workout is really important and will help you stay fit and healthy.
In case you did not know what cardio workouts are good for you then you are in the right place. To help you out, below in this article I have covered 5 cardio workouts that will work on your entire body.
You don’t really have to worry a lot since you won’t be climbing any real mountains obviously. Here what you will have to do is touch the ground with your hands and keep your legs and back in a slant pose. Now move your right foot near your chest and keep the left leg straight.
Now what you have to do is switch the legs as quickly as possible while making sure your core remains engaged. Keep doing this for at 15-20 reps before moving on.
Plank to Push-up
For this cardio workout as the name suggests you will have to start in a plank pose with your forearms on the floor. Now all you will have to do is elevate into a push up pose.
Remember that you will do it one hand at a time. Once you do that move back into a plank position. Do this at least 10-15 times for each arm and remember to switch arms as you do it.
If you love jumping exercises then you will definitely love the doing the tuck jump. What you have to do here is firstly stand up straight while keeping your knees a little bent and once you are in that pose you have to jump.
While jump bring your knees near to your cheat and put your arms straight out in the front and while coming doing put your arms back down. Do this at least 10-15 times and try and jump as high as you can.
One workout that is very effective but most people tend not to like is the standard burpee exercise. Here what you have to do is begin in a low squat pose with your hands touching the ground.
Now you have to kick your legs back and move into a push up pose and then return to the previous position quickly and then jump as high as you can before returning to the squat position once again. Do this for at 10 times.
Push Up Burpee
This cardio workout is very similar to the one I mentioned above except that it is a slightly more advanced exercise. You will have to start like you did for the previous one.
The only difference is that once you are in a push up position you will have to do a push up every time before you go back to the squat position and jump. You should do the push up burpee at least 8-10 times before you move on.
In case you are looking for a way to improve your heart functioning, burn calories and also build strength then you should definitely consider cardio workouts. Cardio workouts can play an important role in helping you maintain your health and can keep loads of diseases away.
So in case you plan to start cardio workout from today below I have covered a few warm up exercises that I personally love to do before hopping on my rowing machine (read about the best rowing machine here)
If you thought skipping was just for children then you are wrong. In fact skipping is a great way to get warmed up before an intense cardio workout. All you have to do is lift your left knee near to you hip and then lift your right hand over your head. Start with the skipping motion and then keep changing your hands and legs after a few jumps. You should do around 10-15 skips and jump as high as possible.
I am sure many of you may not know this but climbing stairs can also help you get warmed up for your cardio workout. All you have to do is climb and get down the staircase. Make sure you do it at a brisk pace until you start sweating. You should climb the whole length of the stairs so that there is less turning as it will help you avoid feeling dizzy. Try and take the stairs every time you get home or are at the office to maintain fitness levels.
This warm up exercise as the name suggests is about lifting your knees. All you really have to do is stand straight and create some gap between your feet. Once you do that you just have to lift your left knee as high as you can and then put it back on the ground. After this do it with your right knee and keep doing it for about 25-40 seconds straight without stopping.
Alternate Leg Bounding
Well for this warm up exercise you are going to need a good amount of straight space so make sure you find a place like either a hallway or a track before you attempt this warm up since you will need to move forward. Here what you have to do is stand straight and then lift your left leg and then reach ahead for your knee and then jump and land on your other foot. Jump a far as you can. You should do at least 10 of these jumps.
Well this literally means kicking your butt, not in a bad way though. To complete this cardio warm up exercise all you have to do is jog where you’re standing and while doing that you need to kick your heels back towards the glutes. An important thing here is that the force should come from your hamstrings. You should continue to do is warm up for at least a minute before you go ahead and start your cardio workout.
If you thought cardio workouts are only related to heart and lungs you are wrong. In fact cardio workouts are a great way to tone your leg muscles too. Below in this article I am going to provide you with 6 really good cardio workouts that will help you tone your legs and strengthen your knees too.
The squat jump is not very different to the normal body weight squat. In fact you need to start with a normal squat where you need to keep your heels on the floor and bend the hips and knees until your thighs become parallel to the ground.
If you’re planning to use weights then make sure you have a good pair of weightlifting shoes to provide the support and balance that is needed for a good lift.
Once that this done immediately jump up while you rise and put your arms over your head. You need not be very fast, do it at a brisk pace. You should do the jump squat at least 10-15 times.
For this leg cardio workout you will need a big box. The box should be big enough so that you can jump on it without missing it and should be tall enough so that it takes you at least some amount of effort to get on top of it. Once you have the right box stand in front of it. Now with your legs and shoulders apart jump onto the box and once you land properly on the box get back on the floor. Jump at least 10 times.
The problem with frog jump is that it is not as simply as you may think. You will need to firstly squat down and touch the floor with both of your hands. Just make sure that your arms are straight and not bent. Once that is done all you have to do is jump into the air and lift your knees as high as you can before you touch the ground. You should do at least 10-11 frog jumps.
No you do not have to go watch the movie. For this cardio workout you will firstly need to search for a hard elevated surface. Once you have found the right surface you have to keep the right or left foot on it and they lift yourself on it till your leg is straight.
Make sure the power for the lift comes from your hamstrings and the glutes. Once you are straight come back down. You should to this at least 10 times for each leg.
Single Leg Hop
Well if you love rabbits then this is the perfect exercise for you. In fact you will have to hop like one. For this cardio workout you have to stand on your right leg and jump ahead and land on the floor on the same leg. Make sure you jump as far as you can. Keep alternating between both your legs with every jump. You should do the Single Leg hop at least 10-15 times before moving on.
There are loads of cardio workouts than can help you build your arms and core. In case you did not know what cardio exercises they are and how to do them you are in the right place because here I am going to tell you about 5 cardio exercises that you should do in case you want to focus mainly on your arms and core.
Jumping Jack Planks
For the jumping plans cardio workout you will have to begin in the usual plank position i.e. your shoulders should be over the wrists and your body should be absolutely straight. Just remember that your feet should be kept close to each other.
Once you are in the right pose start doing jumping jacks with your legs moving them sideways and back close to each other. You should do this at least 10-15 times before moving on to the next workout.
If you are a boxing fan then you will definitely love this workout. Here what you will have to do is stand with your legs and also your shoulders slightly apart and also with your right leg a little ahead of the left. Keep your fists up and your elbows inwards.
Now that you are in the right pose punch the fist that is nearest to the body while turning your torso. Punch at least 10-15 times before you shift your stance to the other side.
Once you are done with the 2 Effective Cardio Workouts given above note that the flutter kick is moving to a higher level. For this workout you will have to lie down on the floor with your arms to your side and your legs straight.
Once that is done elevate your heels off the ground, about 5-6 inches should be fine and then start kick up and down. You should do this for at least a minute. Just make sure that your core is committed as well. In a world of uniformity and disposable fast fashion, Pitango Bike is pioneering a return to beautifully crafted, high quality, stylishly designed bespoke bikes for men and women.
In case you wanted another boxing movie here it is, the uppercut. This is quite similar to the previous one. You need to begin by taking up a stance similar to the one you took earlier.
The only difference being that this time you will have to punch the back fist in an upward direction liking you are punching the sky. Continue doing this for 25 seconds and then switch to the other fist. You can also try a 102 power punch combo.
I am sure many of you may have already heard about this exercise before and most of you may have also tried it at some point of time. You will have to lie down with your knees near your chest and hands behind your head.
Now all you have to is imagine you are riding a cycle and start pedalling. You should continue to pedal for about 1 minute before you stop. If you can carry on a little longer do not stop.