Why do experts insist that everyone do cardio? Because a healthy heart not only improves the quality of life but also its length. Often, gym workouts are ineffective precisely because of a lack of proper cardio.
Experts recommend including cardio in every workout. A strong heart will allow you to tackle any fitness challenge. The most effective workouts are those that include at least 30 minutes of cardio. This time is enough to improve heart function and prevent future cardiovascular problems.
So maybe it's time to reconsider your gym routine and start doing cardio in the gym? All that's left is to choose the right type of exercise. Here's a quick overview to help you make your choice:
1. Running. This is the best cardio workout. Running is effective in every way, and it's also very accessible. All you need is a good pair of running shoes: thick-soled ones for winter and thin-soled ones for summer. Arch support is a must! If your shoes aren't the right fit, you'll experience knee and shin pain.
2. Cycling. A great workout! Outdoors is best, of course. But in winter or rainy weather, you can also use a stationary bike. Hilly terrain is a great workout; uphill cycling is a great cardiovascular workout. Incidentally, a bike with multiple speeds will help you feel less tired at first.
3. Elliptical Trainer . If you go to the gym, be sure to dedicate some time to this wonderful machine, which distributes the load across all body parts. It's currently one of the most popular exercise machines, simulating running, hill walking, and running, and is a great overall cardiovascular exercise. Many wealthy people are now buying these “machines” for their homes, rather than exercise bikes.
4. Swimming . Buy a nice, fashionable swimsuit – and you're already motivated! Then, just head to the pool or the beach and swim. The best technique for cardio is breaststroke, as it gives the highest adrenaline rush. But other techniques can be quite effective, especially if you don't forget about your legs and work hard enough. Many clubs now have pools, so starting your workout with swimming is a great idea!
5. Step aerobics. You can do these exercises at home using a pre-made DVD. It's a fun way to listen to good, upbeat music while simultaneously exercising your heart. Perhaps only dancing can provide a similar effect. Plus, working out at home can save a ton of time! Although working out at the gym, in good company, with a professional instructor is often slightly more effective.
6. Rowing. This type of training is certainly rare, but it shouldn't be underestimated. The fact is that rowing at a rowing club is now becoming prestigious, just like in the West. The difficulty is that you can't do it without specialized equipment. But if you live near a body of water with such a club, it's worth signing up. Or, for starters, try a machine that simulates the movements of a rower. It's a great adrenaline rush, and your arms get excellent muscle development. There are machines that allow your legs to move along with your arms, which provides a very beneficial cardio workout.
7. Walking. This cardio workout can be done anytime and almost anywhere. The only thing you need to keep in mind is to engage your arms, which are sometimes neglected. Be sure to bend and straighten your arms while walking, and then it will become your favorite cardio exercise. It won't require anything else, and you'll notice the results immediately, in the form of improved digestion, a better mood, and a boost of energy.
8. Badminton, Handball, or Racquetball. You can play in pairs or alone. There are gyms equipped for such training. Now you can safely try these activities, knowing that they're not only fun and interesting, but also incredibly beneficial. And it's not at all boring to bounce a ball against a wall! Just be sure to wear protective goggles, because those little blue balls bounce so fast at first that it can be hard to keep track.
9. Boxing. An excellent workout for your heart and coordination. It's also a great way to lose weight. Both boxing and kickboxing provide a good cardiovascular workout. Kickboxing will also strengthen your legs a bit more. If you have issues with coordination and balance, simple classic boxing is best. It's a very trendy workout these days, especially for career women.
10. Yoga. Believe it or not, some yoga practices offer quite vigorous exercise that will get your heart pumping. For example, Ashtanga yoga is a wonderful combination of yoga poses and aerobics. You don't need fancy clothes or even shoes for these classes. Give it a try, consult with an instructor, and they might be able to suggest a few simple exercises.
But even if you don't have enough time to do just cardio, remember that doing a short workout is still better than doing nothing. Don't be afraid of intense exercise; it will save your heart!
