Cardio Exercises

What Are Cardio Exercises?

Cardio exercises are essentially based on aerobic energy which means involving or requiring free oxygen. The energy demands of the body are met by using oxygen through aerobic metabolism.

Cardio or aerobic exercise are related to activities like running or jogging (medium to long distance), swimming, walking and cycling.

Cardio exercises are those exercises where your heart rate is raised. The heart is a muscle and when you work the heart, you make it stronger.

When your cardio-vascular system functions at optimal efficiency, there is more oxygen being delivered to your muscles by the cells. This leads to the cells burning more fat when you are active as well as inactive.

Like any other form of exercise, it is important you find out your current condition by getting yourself evaluated by a doctor. Doing so, you will know about the do(s) and don't(s) while performing these exercises.

It is always advisable to start slow and understand the correct technique, preferably under trained professionals. It might take you a while to progress to the advanced stages, but you will benefit in the long run as you will get fitter and healthier without life-threatening injuries.

You will have to understand that you will not start getting a physique like an international swimmer or a long distance runner, in the short or the long run. Your goal is to get into the best shape of your life considering your current physical condition as well as age.

It is better that you start with a simple exercise like walking and you will realise the rewards as you progressively increase your pace and intensity.

If you are suffering from a problem of the joints like arthritis, then swimming would the right choice for you since the impact on the joints is the least, but the benefits to your cardiovascular system are immense.

The best part about cardio exercises is that they can be started at any age, with or without gym equipment.

Cardio exercises, if done in the proper way, along with the right diet have enormous benefits. You get a new life with these exercises. Here are some of the benefits:

Weight loss

Cardiovascular exercises in combination with the right diet will do wonders for losing any excess weight.

There are numerous benefits that a cardiovascular exercise program offers like burning calories, improved metabolism as well as burning fat. For best results, however, you need to ensure that you spend at least 40 to 60 minutes on a regular basis doing cardiovascular exercises.

Strong heart and lungs

Cardiovascular exercises are really beneficial for your heart. Just like your other muscles become stronger, so does your heart.

The efficiency with which your heart pumps blood throughout the body will improve with cardiovascular exercises which means to pump the same amount of blood, your heart will have to work harder.

With your muscles getting more blood and oxygen due to your heart performing with higher efficiency, your physical performance improves.

A healthy heart leads to prevention of bad cholesterol build up which causes heart attacks and strokes. In addition to this, you are at lower risk of heart disease or problems to the arteries.

Your heart rate while resting will go down and your blood pressure will decrease as well. Both these are important in improving the health of your heart.

Not only does your heart become stronger and highly efficient, your lungs too benefit in the same way.

With cardiovascular exercise, more alveoli are created in your lungs, and the alveoli help in the absorption of oxygen so that your body also gets more oxygen.

The VO2 Max or your lungs' oxygen processing rate goes up with cardiovascular exercise. There is a greater amount of oxygen in the blood and it is circulated around the body.

Not only can you perform physical exercises better, but your lungs are also in peak shape and this reduces the chances of breathing-related issues.

You will find that not only do you have more stamina when it comes to sports, but everyday activities like climbing stairs also become easier.

Increased bone density

Bone density is the measure of the real mineral content in your bones. There is an adverse correlation between your bone density and osteoporosis.

The higher the bone density, the lower the risk of fractures due to osteoporosis and vice versa.

Cardiovascular exercises such as running help in increasing your bone density by a large extent. While you are doing cardiovascular exercises, the stress due to this physical activity will be passed on by your muscles to your bones. This impact which cardiovascular exercises have on your bones will result in increased bone density.

Reduced stress

Cardiovascular exercises transform you into a happier individual. It improves your mental health as certain happy chemicals are released in your brain (runner's high).

The brain produces more neurochemicals than usual as exercise stimulates it to do so. Neurochemicals like serotonin, endocannabinoids and dopamine are released with exercise which provides sensations like happiness, pain relief, relaxation or joy.

When you are happy, you are less likely to be affected by anxiety, stress or depression.

Reduced risk of heart disease and some types of cancer

Cardiovascular exercises, when done on a regular basis also help in reducing the incidence of heart diseases.

These exercises help in maintaining blood pressure, cholesterol, weight, energy levels as well as mood within normal limits.

If you lead an inactive as well as a sedentary lifestyle, you are more prone to heart diseases as these are the major risk factors. In addition to this, you are at risk of heart disease if you have high cholesterol, obesity as well as high blood pressure.

A sedentary lifestyle also puts you at risk of various types of cancer like endometrial, breast, kidney as well as colon cancer. When you become active with regular cardiovascular exercises, the chances of getting these types of cancer are reduced.

Relief from depression and anxiety

Cardiovascular exercises offer the dual benefits of stress removal as well as improved mental fitness.

These exercises are extremely beneficial in improved alertness, better concentration, enhanced cognitive functions, and reduction in fatigue.

All this keeps depression and anxiety at bay.

Better sleep

You also sleep better as a result of doing cardiovascular exercises. When you exercise, there is a depletion of energy and this acts as a stimulus for the health restoration process when you sleep. You sleep well and wake up feeling rejuvenated and energised.

Cardiovascular exercises will benefit you if you are suffering from insomnia or any other sleep disorders, irrespective of your age. You can combine resistance training with cardio exercise or just do cardio alone for better sleep.

Some of the best cardio exercises for men are:

Body weight exercises

Mountain climbing or squat jumps are great examples of cardiovascular exercises that get your blood flowing and your heart rates up.

Jumping Rope

Using the jumping rope for half an hour, alternating between slow and fast intensities, is an excellent way to accelerate your heart rate as well as improving your blood flow.

Sprinting

Sprinting not only helps you burn fat but it also builds muscle. You also build greater endurance with this exercise.

There are some effective cardio exercises that women can try. These are:

Boxing

Boxing ensures that you are constantly moving and frequently change directions which are the basics of cardiovascular exercise.

Rowing

Rowing is an exercise which challenges both, the upper body as well as lower body and it does not exert pressure on your joints.

Yoga

There are some yoga poses which challenge your muscles by making them stronger and improving your heart rate and metabolism.

You can get the results you want by either doing cardio exercises at the gym or outdoors. It is wise to learn about the proper techniques when performing these exercises before you begin them. Here are the best cardio exercises:

Elliptical

The Elliptical is an exercise machine that does not strain the knees and hips too much, but even then you get great results.

So, if you are interested in burning calories without straining your joints, the elliptical machine is a great choice.

At a moderate pace, you can burn 500 to 600 calories per hour if you weigh 180 lbs. By increasing the intensity, resistance, and speed you can burn more calories.

To get optimal results, use a high incline which will do wonders for your legs, specifically your glutes.

Gently hold the rails and handles or the workout won't be as effective and there could be a pain in the shoulders and wrists.

Running (Moderate Exercise)

Running at a moderate pace ensures that you lose calories and burn fats. While running, make sure that you run on soft surfaces like trails and avoid hard surfaces like cement.

For best results, while running on a treadmill, the incline should be set to 2 to 3%. You not only burn more calories, but there is also less pressure exerted on your knees.

You can join a running club or run with a partner to make it more interesting.

Stair Climber

The stair climber is also an effective way to burn calories and fat. As you need to lift your legs higher than normal, your muscles are used more efficiently than they would be with regular walking. This makes your legs stronger.

To make your workout more engaging, combine the stair climber with kettlebells or dumbbells for improved strength of the upper body and core.

Jumping Rope

The jumping rope is a great cardiovascular exercise because it helps increase your foot speed, it is simple, and you burn a lot of calories.

It also improves shoulder strength and coordination.

You can incorporate fast and slow jumps while skipping to make it easier. If you find this challenging, take 20 - 30 second breaks every minute.

Kettlebells

You get the benefits of both, strength as well as cardio with kettlebells. You burn around 20 calories per minute.

This is one of those cardio exercises where you build muscle. You can burn 400 to 600 calories in 30 minutes.

Use a moderate-weight kettlebell and exercise for 30 to 40 seconds with a 20-30 second break. Do this routine for 30 minutes.

Cycling

To get the real benefit from stationary bikes, you need to use them at a certain intensity.

If you do a spin class or indoor cycling, you are likely to lose more than a 1000 calories per hour if you weigh around 180 lbs.

Incorporate a 1-minute slow down in a high-intensity workout to maximise the calories you burn. Continue this workout for as long as you can.

Swimming

As you are fighting gravity while swimming, your muscles have to work harder than normal even when you are floating.

The number of calories you burn also depend on the stroke, so make sure you mix up the strokes.

If you are an advanced swimmer, then you can swim the length of the pool as long as possible. If you are not, then alternate a fast swim with a slow one.

Rowing

Rowing involves both your upper as well as your lower body and does not exert much pressure on your ligaments or joints.

If you are around 180 lbs, an hour of rowing will burn 800 calories.

For maximising benefits, your chest should be up and your entire body should be involved while rowing. Both your arms and legs should be working with the same intensity.

High-intensity interval training

You burn a lot of calories and fat with high-intensity level training.

Depending on the intensity of your workout, you could lose 500 to 1500 calories per hour. The reason it is an effective workout is the intensity of the exercises along with the use of body weight and external weights. This, along with cardio, provides amazing results.

You need to enrol in Tabata, high-impact aerobics, HIIT or vigorous interval classes with weights at your local gym.

Sprinting

This is a great way to burn calories where you are using a treadmill, using the stairs, or sprinting outside. These workouts can be done anywhere. The number of calories you burn will depend on the speed as well as the intensity of sprinting. It also engages all your muscles.

Try alternating jogging with sprinting on the track. When using the treadmill, alternate 20-30 second sprints with a 1-minute jog or walk.

The best cardio exercises differ from individual to individual. Depending on your level of fitness and experience, the best cardio exercises are:

Walking

If you are a novice and want to introduce cardio exercises in your workout regimen, walking is the safest bet. You can regulate the pace according to your comfort level.

Running

Before starting to run, you can jog at a slow pace. If you experience any pain in the joints or other issues, it is better to consult a doctor and then resume.

Swimming

If you can't swim, then you can try walking in the shallow end of the pool. The water provides resistance and this will ensure the exercise is more effective.

If you are a seasoned swimmer, alternate at fast and slow speeds across the length of the pool.

Gym

When using gym equipment like the elliptical or the treadmill, ensure you have an experienced instructor watching you or you might end up with an injury.

When you are doing cardio exercises at home, you need to keep the following things in mind:

Your health problems

It is very important to ensure that you know your current health status because that will decide which cardio exercises you can do and at what intensity.

This is extremely important because if you are at home alone and there is a medical emergency, getting you to a doctor would be a challenge.

Contact the doctor immediately should you experience any problems like chest pain or dizziness. Stop exercising immediately.

The right gear

Before you start exercising you need to get the right gear starting from shoes to clothing. The shoes you use must be the right fit and support your body and the activity.

You should wear clothing that is loose and absorbs sweat; cotton is a good choice.

If required, get a professional to assist you in buying the right gear.

Personal trainer

Since you will be training at home, it is advisable to use the services of a professional trainer for the initial phase and get the technique correct even if you are watching an exercise video.

Warm up and cool down

Whether you are working out at the gym or at home, these precautions remain the same.

Breaks

Take breaks in between activities as suggested by the trainer.

Pre-exercise meal

You should have a light meal for stamina. Don't exercise on an empty stomach.

Hydration

Make sure you are well hydrated before, during, and after the workout.

Temperature

Ensure the temperature in your room is ideal for the exercise. If it gets too hot or humid, you may suffer from exhaustion.

The best cardio exercises that help you lose weight are:

Walking

This low-impact exercise helps in burning calories and losing weight. For it to be effective, you need to walk at a brisk pace which would improve your heart rate and burn the calories. An hour of brisk walking will help you lose 300 to 400 calories!

Running stairs

You can burn a lot of calories walking, lunging or running up the stairs. If you weigh around 150 lbs, you can lose a 1000 calories in an hour. A 10-minute walk up and down the stairs will help you lose 102 calories.

Dancing

Dancing yields great results when it comes to weight loss. It is beneficial for your heart, lungs as well as your mind. You can lose 400 calories with one hour of dance. The bonus is, you can also have fun!

While it is a great decision to go to the gym for cardio exercises, it is important to know how the equipment at the gym works before you get started.

If you are a beginner, then it is advisable to perform the exercises under trained supervision.

Health checkup

Get yourself evaluated before you start working out. Most gyms will ask for your latest health status before allowing you to use the equipment as you could do yourself more harm than good. You could exercise keeping the restrictions in mind.

Warm up and cool down

Warming up before the workout and cooling down after it is essential. These ensure that the blood flow to your muscles is good.

Whether you decide to use the treadmill, stationary cycle, or elliptical, you should gradually go from an easy pace to higher intensity levels. Cool down to a lower intensity level after the main session.

Step up intensity slowly

You will benefit the most from training if you slowly step up the time, reps or intensity of an exercise. Your fitness can't be improved in one day.

It is important to focus on your form before going to a higher speed or exertion level.

Good technique

Your technique is of utmost importance as the wrong technique could injure you.

If your posture is wrong while using the treadmill, the result will be injuries, aches, and pains. You should work on core stability, posture, and positioning to prevent sore muscles.

Personal trainer

A personal trainer can be a lifesaver when it comes to guiding you while exercising. Start with a trainer to get your technique right and it is your wisest investment. The trainer will help you gradually increase your intensity step-by-step.

Cleanliness

Ensure that there are no objects that you might stumble over when using the gym. Also, make sure that standard hygiene is maintained.

Gym equipment and machine safety

You could seriously injure yourself if you are inattentive while using treadmills or exercise bikes. Stay alert to make sure that the motions of the person next to you do not hurt you.

Don't workout alone

When you workout in the gym with a partner or staff, they help you perform the exercises correctly and can report any medical emergencies immediately.

Find new energy levels

Cardiovascular exercises are all about getting your heart rate pumped up, so that you wake up with abundant energy every day and are able to perform all your official and personal activities with ease. You can improve your fitness levels at your own pace and realize your fitness goals when you are ready.

Are you ready for the new and energetic you?

*Disclaimer: The tips & exercises suggested are the personal opinions of the writer. Kindly consult a licensed physician/dietitian/practitioner before implementing the same.