Did you know that cardio exercises increase the heart rate, prompting your stored fat pockets in your body to provide energy to muscles. When you do any form of cardio, there is an increase in oxygen that goes to your because the blood is circulating faster. In increasing the circulation, you are also reducing the risk of a number of diseases and medical conditions such as, heart attack, diabetes, high blood pressure and some cancers too.
There are different types of cardio exercises that one can do to remain fit, healthy and have more energy for daily activities – plus there’s always the side effect of weight loss!
It is crucial to get the go ahead from your doctor before beginning an exercise program if you have a medical condition or expecting a baby.
The top 7 cardio fitness training include:
1. Low Intensity For Long Duration
This is recommended for a beginner who wants to keep fit by walking, cycling, jogging or swimming to prepare the muscles for more vigorous exercises.
A pregnant woman can also do this work out to strengthen the body and maintain a healthy weight during pregnancy. The recommended time for this workout is 40 minutes. My best friend used this video during her pregnancy and loved it! She says it felt great to get the exercise in safely and effectively!
2. Medium Intensity for Medium Duration
When the muscles gets used in the above workout you can add more tension to them by introducing exercises that bring up the heart rate and a bit of breathlessness.
Some of these exercises include playing single tennis for 20-40 minutes.
Running is also another workout that can be included in this group; as a result fat loss is noticed fairly fast when remaining consistent with these types of exercises.
3. High Intensity For Short Duration
This can only be done for a short time between 5 – 20 minutes; sprinting is preferred by a number of persons.
The same effect can be obtained by jumping rope or climbing stairs very fast, which, will raise the heart rate tremendously. But, it’s important to be careful to avoid injury during this type of workout.
Check out this amazing HIIT workout by Fitnessblender.com for a 20 minute major calorie burning workout!
It’s 4 exercises in descending time intervals: 60, 50, 40, 30, 20, and 10 seconds, with a 10 second rest in between
- 60 seconds: flutter kicks
- 60 seconds: high knees
- 60 seconds: burpees
- 60 seconds: jumping jacks
- rest for 20 seconds
- repeat above exercises for 50 seconds this time, then 40 seconds, then 30 seconds… etc.
4. Aerobic Interval Training
Coordination is necessary in this workout as it involves alternating between medium intensity workout and high intensity workout allowing a break in between so that the heart rate fluctuates.
Two minutes of fast running then slow jogging for 3 minutes and back to running fast without coming to a complete stop.
Alternatively you can choose to do 5 minutes of hard work and 5 minutes of easy work.
The muscles will contract and relax burning flab in the process for a strong toned flexible body.
5. Anaerobic Interval Training
This allows one to do a fast workout for a few minutes then rest for an equal amount of time and repeat until the allocated time is reached.
The heart and respiratory muscles are strengthened by this workout and reduction of stress is experienced.
6. Fartlek Training
This involves all the above exercises done in one session; therefore sprinting for a few minutes then slow jogging brisk walking then using a skipping rope.
These exercises promote the secretion of a chemical compound referred to as Myokines responsible for creation of new tissue and facilitating tissue repair. Walking, jumping rope and running stimulate bone growth for body strength and flexibility.
7. Circuit Training
I love circuit training because I don’t get bored! It’s a great opportunity to swap things up and get a hard-hitting workout in while burning hundreds of calories! A circuit workout involves lifting of weights to work out the entire body; furthermore one can do one exercise for a few minutes before going to the next one. You can also incorporate cardio into the circuit – try adding skipping, cycling, running in place, or even getting your dance on vigorously for a portion of your circuit!
Furthermore, a treadmill will come in handy to burn those extra calories before the body gets a chance to convert them to fat reserves, which, it can store anywhere on the body depending on your genetics and other factors.
This workout also promotes blood circulation efficiency and reduces blood pressure for a full life.