The intensity and duration of your cardio workouts will be determined by your fitness goals. Regardless of your goal, there are better and more efficient ways to improve your cardio workout without sacrificing your entire weekend. Interval training is ideal for beginners as it’s a great way to boost your stamina and endurance. If you’re not fond of interval training, other exercises can help build up your cardio. Here are some of them.
Cycling focuses on stamina and improving the muscles in your core and lower muscle. Since it is a low-impact exercise, your knee joints and hips won’t be too stressed. One hour of cycling can help you burn around 500 calories, so it’s a good option if you are trying to lose weight.
Running will get your lungs working and heart pumping, so it’s a great way to boost your cardio. If you’re new to running, you should ease yourself in slowly instead of immediately going for a 5-kilometer sprint. You can start with a jog and brisk walk at intervals and gradually reduce your rest period and increase your run time.
Swimming is a low-impact exercise, and it’s a fun activity as well. Depending on your speed and stroke, swimming can also help you burn calories. Swimming improves your endurance and gives your heart and core a good workout as it requires you to use different muscle groups. The butterfly stroke and breaststroke offer the best results for cardio. If you’re a beginner, start with breaststroke and switch to butterfly stroke later on.
Play ball and racket sports
Ball and racket sports such as badminton, squash, and tennis are great cardio exercises. You will constantly be moving, which will help raise your maintain rate for a certain period. Most racket sports can also help improve your agility and coordination. You will be using the muscles in your abdomen, legs, and arms. So by playing racket sports, you can do both cardio and strength exercises at the same time.
Use the cross-trainer
Cross-trainers can offer a full-body workout, strengthen your muscles and help you lose weight. This machine is a great way to improve your stamina and endurance. It’s also kinder to your muscles and joints compared to other gym equipment because it provides a low-impact workout.
Rowing is a great way to burn fat, get toned up, or lose weight. It also improves your cardio as it forces both the lower and upper body to use a lot of energy. Rowing works the muscles in your chest and arms because a lot of momentum is needed to pull the boat backward or forwards. If you’re not fond of the outdoors, you can also buy an indoor rowing machine or hit the gym so that you can use one.
Dancing is a great form of exercise. Many dances involve lots of quick movements, which can help boost your endurance, stamina, flexibility, and coordination. Perhaps you can do Zumba or practice pole dancing at home. This means, your whole body muscles will be used and trained as well. Dancing is also a fun activity that you can do with your friends.
Step aerobics is popular among cyclists and runners looking to improve their stamina. It’s an intense cardio exercise that you can do at home. Step aerobics can strengthen your lungs and heart. It can help sculpt your body and work your muscles as well. So if you want to get into shape, consider doing step aerobics at home.
If you are a beginner or you’ve been inactive for a while, start slowly. For example, you can start with a 5-minute walk in the morning and the evening. Add a few minutes to your sessions the following week. Don’t forget to warm up for five to ten minutes before each workout session. You can do a low-intensity version of your routine. For instance, if you’re planning to run, you can warm up by walking slowly.
You should also do at least thirty minutes of cardio every day to improve your aerobic capacity. This can be done by increasing your muscle endurance, heart rate, and depth of breathing. You should also cool down for five to ten minutes after each workout session. Stretch your quadriceps, chest, calf muscles, hamstrings, and lower back to allow your muscles and heart rate to return to normal.