Different Types Of Cardiovascular Exercise
Whether you’re a seasoned gym-goer or a fitness novice, you’ll be aware of the term’ cardiovascular exercise’. Engaging in cardio comes with a vast range of benefits, from improving brain function to reducing the risk of heart disease. For those looking to improve fitness levels, maintain a healthy weight or just get a rush of endorphins, experts recommend around thirty minutes of gentle cardio per day; however, this may vary from person to person. Here are some examples of exercise methods to get you moving.
Hiking
Hiking is a fantastic way to get out into nature and do some exploring. You may be lucky enough to live near some excellent hiking trails, and if not, what better excuse for a hiking vacation? Hiking is a gentle form of cardio that gets your heart pumping without being too physically demanding - you can go at your own pace, slowly increasing your stamina over time.
Running
Slightly more intense than hiking or brisk walking, running is a great way to improve cardiovascular health. Although you may not be able to immediately run a marathon, jogging for at least 10 minutes per day can help to strengthen your heart, increasing its efficiency. Many runners experience what is referred to as “runner’s high” - a release of endorphins, the brain’s feel-good chemicals.
Playing Sports
Why not increase your cardiovascular health whilst engaging in some healthy competition? Sports such as football, basketball and hockey are all effective in getting your blood pumping. Not only that, engaging in a team sport is a social activity, enabling you to meet like-minded people. So for opportunities to get involved, check for local community sports league programmes or charity fundraisers in your area.
Swimming
Swimming is a brilliant all-rounder - effective at building strength and endurance whilst being gentle on joints. Swimming for as little as 30 minutes a week could help to reduce your risk of heart disease and stroke. Take a trip to your local swimming pool, or if you’re really brave, sample the exhilaration of wild swimming in a safe and legal location.
Rowing
If you would prefer to be on the water as opposed to in it, consider rowing. Rowing will help to strengthen multiple muscle groups in your arms, legs and core whilst improving cardiovascular endurance. If you don’t have access to a large body of water fit for rowing, many gyms and fitness centres feature rowing machines that simulate outdoor rowing for the same results.
Cycling
Cycling is not only a healthy way of getting from A to B; it is an excellent form of low-impact cardio that is exceptionally easy to fit into your daily routine. If you commute to work, forgo public transport in favour of a bike, so you can get fit without making any extra effort. Furthermore, you could dabble in competitive cycling and enter a race with the help of high-quality clothing, kit, and cycling energy gels for those really steep hills.
Dancing
Dancing is arguably the most fun way of engaging in cardio. From competitive dance to Zumba to dancercise, there are a thousand ways to get fit through dance. A natural stress reliever, dancing may also help to reduce stress by lowering cortisol levels. Not only is dance a fantastic form of exercise, but it is a true art form and an ideal vehicle for self-expression.
Trampolining
Another tremendously fun form of cardio is trampolining. You may have one in your back garden, or you could head to an indoor trampolining centre for a vigorous aerobic workout. Studies have shown that trampolining is effective in increasing metabolic rate, and just 10 minutes on the trampoline can equate to 30 minutes of running. Great if you have kids, you can take the little ones along with you for a day of family fun and fitness.
Yoga
Yoga may be a gentle form of physical activity that focuses on concentration and deep breathing, but this ancient practice can also act as a powerful form of cardio. By engaging your core to hold poses, moving with strength and fluidity from one to the next, you gently increase your heart rate and build muscle tone. Either sign up for a yoga class at your gym or follow along with a YouTube video at home.