6 Cardio Exercises for weight loss
Exercising is a major requirement for having a healthy heart. By getting involved in physical workouts, an individual burns fat and stays active. This reduces heart risks and helps in attaining higher standards of health. The following video provides further elaboration.
The pre-exercise warmup period
It is strongly advised by fitness instructors that one should warmup before the actual workout session. This gets the blood flowing and smoothens the muscles. Most people choose walk for 5 to 10 minutes before exercising. A time span of 2 to 3 minutes should be spent for cooling down before you are good to go for the intended exercises. Not warming up can have several adverse effects including cramps and pulled muscles.
Common exercises for cardiac health
Here are some key workout options that help
1. Squat Jumping
This exercise improves the heart rate and reduces the calorie count. You need to create a squat position and jump in the upward direction. The same posture should be retained when you land on the ground. Do not apply the force on your toes only. Instead, exert pressure on the complete foot. The time span for this exercise should be 30 to 40 minutes with breaks. Ideally, the duration should be divided into cycles of 1 to 2 minutes depending on the stamina.
This exercises reduces weight, makes chest muscles stronger and improves heart condition. Simply stretch your hands at a distance of 1 foot and keep your body risen. After that, exert your weight on the hands and then release it. The back should be in a straight position to get the best results. Depending on the level of physical fitness, the per day span of this exercise can range between 8 to 10 minutes. A break should be taken after every 60 to 90 seconds.
3. Kick Boxing
This workout option is very beneficial for the heart because it burns a lot of fat. To start with, you need to have a boxing bag hung in a closed environment with normal air passage. Individuals can try several boxing alternatives including straight kicks, jabs, direct punches and upper chops. The recommended per day duration is 10 to 15 minutes but can increase or decrease with the energy level of a person.
4. Spot Jogging
This form of jogging is done indoors. Pick a place in your house that is not slippery. Hold on to a rod to maintain a strong grip. After that, lift your foot at the same point without moving forward or backward. Spot jogging increases stamina and minimizes heart attack chances. The energy required is a lot lesser than what you need to jog in the open environment. It also strengthens the joints and improves the overall level of mobility.
5. Skipping Rope
This is one of the most productive cardio vascular exercises. Take a rope and start rotating it around your body in circles. When it reaches your feet, jump over it and continue moving it in circles. Skipping at a fast pace can be a problem for starters and it is not necessary to do so. 15 to 20 minutes per day is a good per day span. Other health benefits include muscle strengthening, weight loss and stronger joints.
6. Climbing the staircase
This should be more or a habit than an intended exercise. To keep your heart in a better state, start climbing the stairs instead of using lifts. It improves the blood flow and enhances stamina levels. Along with that, the physical fitness is improved as well. Spending 5 to 10 minutes on stairs climbing is sufficient on per day basis.
Benefits of cardiovascular exercises
These exercises have several health related benefits on offer.
1. Better sleep patterns
Having consistent sleep is a problem if your energy is not consumed. Cardio vascular workouts burn fat due to which a person becomes naturally tired. As a result, he is able to get sound sleep of 8 to 10 hours regularly.
2. Eradication of excess stress
Stress has a direct impact on heart problems. People with high stress levels are always at a risk of facing cardiac problems. Exercising is always a better and healthier option than gulping down pills as they have adverse effects. Workout options like skipping and squats reduce stress levels naturally.
3. Reduction of cholesterol and blood pressure
Most people particularly working individuals do not keep a check on what they eat during the day. This leads to increased cholesterol levels leading to major heart complications including cardiac arrests. Regular exercising reduces cholesterol levels. Along with that, it also helps in keeping the blood pressure within the permissible range.
4. Concentration level improved
Cardio vascular exercises have mental benefits apart from physical ones. As they increase the blood flow, it becomes easier to pay attention to something for a longer span. People with heart problems usually have concentration problems due to higher stress intensities. Regular working out solves this problem naturally.
5. Positive impact on metabolism date
Digestion problems are a result of improper metabolism. Cardio workouts improve the overall food digesting procedure. People get acidity when they simply eat and do not perform any physical activity. People related to the corporate sector have this habit. Key exercises including spot jogging and skipping prevent fat deposition by improving food absorption.
6. Help for diabetics
Diabetes is a long term health issue and staying fit is the best way to deal with it. Workouts falling in the cardio category improve overall muscular fitness. This results in enhancing the glucose absorption ability which assists people with high sugar levels.