Doing cardio is crucial if you want to get the most from your workout routine. Cardio exercises support weight loss, burn fat, strengthen your cardiovascular system, improve your general fitness level and they even help to improve your mood.
The American College of Sports Medicine and the CDC recommend, for health, that adults should accumulate 30 minutes of moderate-intensity physical activity on most days of the week,” says Kravitz, who is also a coordinator of exercise science at the University of New Mexico. “And to improve cardiovascular endurance, they recommend 20 to 60 minutes on three to five days per week.
Therefore, you make a huge mistake if you only concentrate on weight training.
In addition, it is easy to add cardio training to your workout routine. Below I would like to give your some ideas.
Ride Your Bike
Bicycling is not only an enjoyable free time activity, but also an excellent way to boost your heart rate up a bit. Riding a bike for 30-40 minutes at least 3 times a week can help a lot to enhance your cardio level.
If you live in a mountainous area, your workouts will be even more dynamic.
Forget your car and jump on your bike!
Treadmill, Elliptical and Stair Climber
These types of exercise machines can be found in almost all gyms and you can even purchase one on an affordable price these days. Doing 20-30 minute cardio with these machines can do magic.
Another benefit of using these fitness equipment is that your can adjust them to you own fitness level or you can increase or decrease the hardness during your training.
Join Classes at the Gym
Most of the gyms offer several types of extra classes such as boxing, kickboxing, aerobic, kettlebell, yoga and several others. Join one which you are interested in.
For example, for cardio I do heavy bag punching workouts with jump rope sessions. I love it!
Dancing is a funny method to add cardio to your workout routine. To tell the truth, I was skeptic about Zumba and others, but after trying it I have to say it is a killer.
You can buy fitness dance DVDs, or even Kinect games to have exercise at home.
Check out the 40 minutes dancing workout below.
Walking seems to be a useless activity, but it has been proved that fast walking is truly beneficial to burn calories and develop the cardiovascular system on a safe way. Walking for 30 minutes daily not only works as a cardio, but also helpful for mental health.
Again instead of jumping into your car whenever you have something to do, take a walk.
Running & Jogging
There is no question that running is one of most beneficial cardio training you can have. You do not need anything special just a good pair of running shoes. That is all!
Running works your entire body and does magic to your heart and lung.
If you are not used to running, start with fast walking, then continue jogging short distances.
Swimming is another amazing activity you can do as cardio training. It works muscles which cannot be with weight training and it is especially great for enhancing the body posture and to burn calories.
As you see, there are many ways to add cardio training to your workout routine. Pick one which you like the best and do it at least 2 times a week.