Cardio, or cardiovascular exercises, accelerate your heart rate, oxygenate your lungs, and generate the necessary energy during your workouts.
Let's explore some of these exercises together.
HIIT! High Intensity Interval Training
HIIT involves alternating between intense exercises and short rest intervals. This method effectively burns excess fat and calories in a short timeframe.
Variations of HIIT exercises include:
TABATA: Perform 20 seconds of intense exercise followed by 10 seconds of rest. Repeat this cycle 8 times.
AMRAP: Select your favorite exercise and repeat it as many times as you can within a 20-minute window.
EMOM: Choose several exercises and dedicate 60 seconds to each. If you finish before the minute is up, use the remaining seconds to rest before moving on to the next exercise. The number of repetitions depends on your fitness level.
2. Running
Running, the oldest exercise in human history, remains a classic cardio workout that's fantastic for fat burning. It's a low-impact activity, reducing strain on your joints and ligaments. If you're new to running, start with short distances and gradually increase them.
The same advice applies to using a treadmill at the gym. Begin with a 5-minute warm-up at a moderate speed, then increase the pace to high-intensity running for 30 seconds, followed by a 30-second rest. Repeat this cycle 10-15 times.
3. Stationary Bike
The stationary bike's adaptability to various fitness levels makes it a staple in your routine. This calorie-burning exercise primarily engages your lower body and aids in weight loss. The rhythmic movement, coupled with the release of endorphins, also helps alleviate stress and anxiety.
4. Cardio & Resistance
Known as 'Circuit Training,' this regimen, when focused primarily on cardio exercises, evolves into a dynamic and effective strategy for improving cardiovascular health. The 'magic' lies in seamless transitions between exercises, with short rest intervals. This approach stimulates your heart rate, enhances lung oxygenation, and boosts overall endurance. The circuit includes exercises like jumping jacks, burpees, high knees, mountain climbers, and squats. Repeat the circuit 2-3 times.
By integrating cardio exercises into your routine and fully committing to them, you're well on your way to cultivating a healthy and fulfilling lifestyle.
With this knowledge, you hold the key to transforming your body and always staying in shape.
