Cardiovascular exercises focus on the heart beat rate , build aerobic endurance and supplies more oxygen throughout the body.
These exercises are great for a person to be fit and healthy. Aerobic exercises help to get good body shape , get good sleep and also reduces the chances of heart failure and stroke. Some examples of cardio exercises are running , swimming , jumping etc.
1. Running
Running is one of the best cardio exercise to improve our endurance level. Running requires aerobic fitness and good lungs and heart capacity to accelarate the motion of oxygen throughout the body.
Beginners who have never done any type of exercises need to practice more and more to run better.
Before running it is necessary to warm up our body to avoid injuries and breathlessness. A person can increase his running distance to a longer distance by regularly running.
For the recovery of muscles , taking rest for a day is a good way. It will not put more tension on the muscles. Short distance sprints involves cardiovascular strength as well as muscle strength. A person with well developed muscles can sprint easily. Sprinting is an anaerobic exercise as it is done for a short time with full effort leading to a loss of many calories.
2. Swimming
Swimming which is more better than running which requires high intensity aerobic endurance level . In swimming we use a lot of effort and resist against the force exerted by water.
This exercise loses a lot of calories even done for a short period of time than running. Swimming also helps to build muscles and increase stamina. The benifits of swimming includes:
1. Reduces the chances of chronic diseases and allows to live for a long time. 2. Increases muscular strength, loses weight and provides a full body workout.
3. We will be more flexible after swimming.
Some types of swimming include backstroke swimming , dog swimming , breaststroke swimming , butterfly swimming etc.
3. Jumping jacks
This type of classic exercise increases the heart rate and also build the wings muscles below the underarm and on the side of the ribs.
1. To do this , stand on your legs with arms on your side.
2. Slightly bending your legs, start jumping by opening your legs on a wider distance than your shoulders with raising your hands up.
3. Repeat this process for 1 or more minutes.
These exercises are mainly done for warm up your body before running or swimming.
4. Staircase running or climbing
This one of the HIIT (High-Intensity-Interval-Training) workouts which requires high endurance and effort.
Doing this workout is to improve our healthline to be more strong.
This work out can be done only for a short period of time but in which a lot of energy is involved and large amount of calories are burned.
This exercise promotes muscular as well as aerobic endurance and helps to run more and more longer without getting tired quickly.
This strengthens the calf , glute and thigh muscles which are involved mainly in running short distances or sprints.
5. High knees
This type of exercise involves the movement of thighs , glutes , calves and even abdominal muscles.
This exercise increases speed and stamina in running and also used as a warm up exercise.
1. To do this, stand on your feet , raise your legs to reach your elbows just above where you touch your kness on the elbows.
2. Do this continuously changing your legs .
3. Increase your speed and get faster.
4. Do this for 45 sec to 1 minute.
6. Dancing
Dancing is a full body workout in which all the muscles of the body are involved . Dance exercises are great to build stamina and tone your overall body muscles.
A 20 to 30 minute dance workout can burn upto 300 calories . Fast moving dance like hip hop burn more calories than slow movement of dance.
Dance exercise requires good choreography and a good choreographer who will guide you to do the most difficult turns of your body in performing the dance.
7. Skipping
Skipping which involves jumping over a skipping rope by twisting the rope over your body and beneath your feer when you jump over it.
This exercise is a high intensity cardiovascular exercise which helps to tighten your thigh muscles , your calf muscles and also increase your heart beat rate by supplying more blood to your heart.
It also increases the lung capacity to supply mote oxygen to do this exercise for a long time.
8. Butt kicks
Butt kicks are warm up cardio and aerobic exercises mainly done to get rid of any injuries like spraining or twisting of legs before running or short sprints.
1. Stand on your feet and kick your butt. This will help you maintain your body balance.
2. Try alternating your legs and increase your speed .
3. Try to do this upto 40 sec to 1 minute.
It is recommended to do butt kicks before going for a run to avoid any type of injuries which take place.
9. Jumping squats
Jumping squats are cardio exercises designed for increasing leg strength mainly for thigh muscles. This also take concern of overall body strength.
1. Hold on your feet , then do simple squats.
2 . Jump from the squat position keeping your hands straight or by swinging and then return to the squat position gently.
3. Repeat this process for 30 to 45 seconds.
10. Jumping lunges
Jumping lunges are the combination of lunge and jumps in which after doing lunges jump to change the leg position. This is a highly effective exercise.
1. Hold on your feet position. Try to bend one knee in a 90 degree angle by bending other leg and placing on the back without touching the ground. After this you have done a lunge.
2. Try to change the leg by jumping and bend the alternating leg in the same form.
3. Repeat this process for some time until your muscles get stretched.
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