Cardio Exercises is great for relieving stress and burning calories. But the most important thing is that cardio is the best exercise for a healthy heart.
The abbreviation ‘cardiovascular fitness’ is cardio, which stimulates the heart’s high rate so that blood circulation is everywhere in the body and the heart is strong.
Cardio exercises help increase the functional capacity of the heart and improve the ability to absorb body glucose. According to the American Heart Association, each person should exercise for at least 30 minutes in five days a week.
Among those who exercise regularly, cardiovascular diseases are reduced by up to 45%. You can do many types of cardio workouts in both indoor and outdoor ways. Let’s know about some such effective workouts –
Walking – Walking Benefits for Heart
While walking, your speed is neither too slow nor too fast, so that your breath starts flowing. Ensure the goal of completing 10000 steps daily. Do not forget to warm up, climbing the ladder for three minutes will be great to increase your heart’s speed.
Walking decreases the risk of heart stroke. It increases the HDL level by reducing LDL in the body. If you can not go out and walk, you can choose the option of walking at home only. You can stay at home and do aerobics, dance etc.
Cycling – Cycling Good for Heart
The cycles of daily routine also strengthen the heart. Cycling daily is a very good exercise for the heart. Therefore cycling for 30-40 minutes at the speed of 8-12kmph per day increases the speed of breath, which is beneficial for the heart so that you will not have heart diseases and the heart will remain strong.
Swimming – Swimming for Cardiovascular Health
Swimming is a type of water aerobic exercise that strengthens your heart muscle. This keeps the blood circulation good throughout your body.
If you are getting started, then freestyle swimming is enough for you for 30 minutes with moderate intensity. Apart from this, it will be useful for more experienced swimmers to swim for 60 to 75 minutes three times a week.
Body Weight Exercises to Get Heart Rate Up
You should start using body weight exercises to increase heart rate. Any exercise that increases your heart rate to 130-140 bpm (BPM) is known as cardio exercise.
Your 30-minute exercise routine should have a one-minute warm up. It should be followed regularly. Body Weight Exercise includes Exercise like Ulnnet Jump Lounge, Burpies, Jumping Jacques and Mountain Climber. Body Wet Exercise is ideal for those who want to maintain heart health.
Tai Chi for Heart Health
This slow-moving ancient Chinese exercise can give us some aerobic benefits. Tai Chi is a form of cardio used for the mind and body exercises. It can be used by those whose health is not good.
According to the researchers, patients of heart diseases can avail cardiovascular benefits from its practice. Tai-Chi strengthens the body’s immune system, which increases the immunity capacity of many diseases in the body.
However, all these cardio workouts are meant to promote cardiovascular health. But take care of some precautions before making these cardio workouts. Always warm up these workouts beforehand.
Apart from this, if you are suffering from high blood pressure or diabetes, keep in mind your underlying condition.