JCSC Wellness Blog

What is Cardio?

Cardio workout is any workout/exercise that gets your heart rate up, and keeps it elevated for a significant amount of time. Don’t overdo it, good cardio training has a lot of benefits to offer, but overdoing it, which is very common, can soon lead to problems like aching knees, muscle loss, slower metabolism, etc.

 Simple Cardio Exercises:

• CAUTION: people with existing medical conditions especially those related to heart should be careful before taking this challenge and should consult their doctors before attempting any exercises.
• Stair Training
  • Stair exercises will help you increase your cardiovascular stamina and will also tone your lower body. It might be a little tiring at the beginning but with persistence, you will not feel tired as easily. Staircase exercise is a great way to get cardio training outside of a gym.
• Swimming
  • Swimming, freestyle can burn up to 350 calories per 30 minutes. Swimming puts the body through a broad range of motion that helps joints and ligaments stay loose and flexible. The arms move in wide arcs, the hips are engaged as the legs scissor through the water, and the head and spine twist from side to side. Also, with every stroke, as you reach forward, you’re lengthening the body, which not only makes it efficient in the water, it also helps give you a good stretch from head to toe.
• Outdoor Cycling
  • Outdoor forms can do a lot more for your overall fitness levels as it challenges you with different terrains and difficult routes. the amount of calories burnt in cycling is usually depended on your speed and the difficulty of the route. Although, this form of fitness program does not help much in terms of upper body workout, it can be a great way to tone your limb muscles.
• Jogging
  • Jogging is another ideal way to work every part of your body and shed some unwanted calories.
• Tennis
  • Here’s a fun game that will provide you a great opportunity to burn some extra calories while improving your speed, strength, and reaction time.
• Hiking
  • Hiking is good recreational activity, but it can make you sweat and keep you active. Hiking also helps to improve muscular fitness, reduce depression, and maintains healthy weight.
• Zumba
  • Based on various factors such as body weight, gender, fitness level and other physical factors, you can burn up to 400 to 600 calories per hour.

Sources:

List of Cardiovascular Exercises

Exercise: 7 Benefits of Regular Physical Activity