Cardio Vascular Exercise
Any exercise that is geared towards the heart or lungs are considered Cardiovascular Exercises. The most common type of cardio exercising are walking, running, and jogging. All these cardio exercises reduce the risk of heart disease. Basically these cardio workouts will improve blood cholesterol and triglyceride levels, while improving basic heart functions. Cardiovascular exercising can also reduce the risk of osteoporosis and improve muscle mass. On the average of just 30 minutes minimum a day will increase the health of the heart.
By using a scheduled cardio workout or just fitting the exercises into your daily routine will definitely have a great effect on your overall health.
Cardio Strength Exercises
- Power Skipping – raise your right knee towards the hip while taking your left arm and reaching up and over your head. Landing on the ball of your left foot. Alternate the skipping motion with the left knee and right arm. Try for 10 to 15 skips as high as possible.
- Stair Climbing – Stairs can be used as the best cardio equipment anywhere. Briskly walk up and down the stairs to get your heart rate up. Continue until your body starts sweating. Limit your turn arounds by walking the whole set of stairs to avoid any possible dizziness. Using stairs instead of elevators makes for a great workout throughout the day.
- High Knees – With your feet at hip distance apart and standing tall, raise your right knee up as high as you can. Place your leg back down and alternate each leg with increasing your pace as you continue. Try the High Knee for 30 seconds straight.
- Inchworm – While standing straight bend over until your fingers reach the floor. Now, walk your hands forward while your legs stay straight until you reach a push up position. Move your hands back to your feet making tiny steps. Continue for 4 to 6 times.
- Forward Leg Bounding – In a straight hallway, stand straight and lift your right knee up and lift your hip while jumping with your left leg forward. Jump as far as you can forward. Land on your right leg, continue this while alternating your legs. Go for at least 10 hops total.
- Jumping Jacks – This is a classic way to warm up that we all remember. Put your feet together and hands at your side. Now, jump up with your legs open wider than your hips while your arms are raised over your head touching. Keeping your knees bent while jumping again to bring your feet back together and your arms as your side. Try to do 20 or 30 Jumping Jacks.
- Butt Kicks – Gently, kick your butt with your feet while jogging in place. Be sure to feel it in the hamstrings.
- Foot Fire – Doing a quick shuffle, lift your heels off the ground about an inch while keeping your body relaxed. The shuffling can be while moving back and forth or in place.
- The Mountain Climber – Get down on your hands and knees; bring up your right foot to your chest while keeping your left leg straight. Quickly switch your legs back and forth in rhythm for at least 15 to 20 times.
- Push Up – Lie flat with your forearms on the ground and lift into a push up position one hand at a time. Quickly lie flat again and up again for about 10 to 15 more times.
- Jumps – Stand up with your knees slightly bent and jump up. Bring your knees into your chest while extending your arms out straight in front. Lowering your arms when you hit the floor. Try for 8 to 10 jumps.
- Jump and Squat – Start in a squat with your hands on the floor, kick your feet back like a push up position and quickly return to the squat position. Then jump up as high as you can, then squat down and jump your feet back into the push up position again. Repeat for at least 10 reps.
- Long Jumping – With your feet in the same position jump forward with both feet. Be sure that both feet land the same time. Go for 10 in a row.
- Jump Up – Stand straight with a slight bend in your knees and jump up with your arms up trying to reach the ceiling. Use your arms as well to help jump up to the ceiling. Try this Jump Up about 10 times.
- Rope Jumping – By jumping just an inch or two off the ground, staying on your toes and pushing off with the balls of your feet. Pretend you have an invisible jump rope in your hands and go for about 60 seconds continuously.
- Squat Jumps – Keep you heels on the ground while bending the hips and knees until your thighs are parallel with the floor and your arms are out in front. Jump up immediately when you squat down and extend your arms above your head. Try to get 5 or 10 of these jumps done.
- Step Up – Use something that is elevated and sturdy. Step your right foot on it and rise up until your left leg is straight. Be sure to feel it in the right hamstring. After 10 reps with the right foot switch to your left foot. Be sure to use a sturdy surface that will not move on you.
- Bicycle – While lying on your back with your knees up to your chest and your hands behind your head, bring you right elbow to your left knee while simultaneously straightening your right leg. Keep alternating sides continuing for about 30 reps total.
Mostly any exercise will help raise your heart rate and give your body, heart, and lungs a workout. The exercises above are focused more on a cardio workout versus exercising for muscle tone. All the exercises reviewed here can be done in the comfort of your home or your gym. There is no extra equipment required, just your body and your desire to be healthy.
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