Heart-Rate-Boosting Cardio Exercises
Maintaining your cardiovascular fitness is one of the most important things you can do to maintain your health, longevity and overall mood. Exercise has been proven to alleviate symptoms of depression and can even help curb an excessive appetite. Weight training and yoga are great for your body, but you need to include cardiovascular workouts into your exercise routine to keep your heart healthy.
Top Choices for Beginners:
Walking:
Walking is an excellent way for people to begin their journey into cardiovascular fitness. When the weather outside is mild, it can be extremely enjoyable to put on your headphones and take a stroll through your neighborhood.
For many beginners, walking at a rate of about 3.0 miles per hour is a good starting point. If you work your way up to at least 4.0 miles per hour or spend a good portion of your walk going up hills, you can get your heart rate up sufficiently.
Stair Climbing:
Stairs > Elevators -Stair climbing is a unique form of exercise that can have a powerful and positive impact on your health over time. Choosing to take the stairs rather than the elevator is a great start for beginners. Most of the time, individuals see a stair case and look for an elevator, but Live Simple dares you to see the elevator and look for the stairs. IF your body is not use to stairs, start with 1 flight up a floor, then challenge yourself to 2, and so on.
Stairs have a stronger affect on our heart-rates and give it a big boost. Whether you are walking up slowly, or quickly, it will still affect your heart-rate boost. The faster we run up the stairs, the quicker the boost.
Climbing just eight flights of stairs a day lowers average early mortality risk by 33%
Seven minutes stair climbing a day can halve the risk of heart attack over 10 years
Just two minutes extra stair climbing a day is enough to stop average middle age weight gain
Top Choices for Intermediates:
Running:
Running is one of the most popular cardiovascular workouts for people on a budget. When the weather cooperates, your neighborhood can provide you with diverse and interesting courses to run, or, you can choose to run on a treadmill at your local gym or in your own home. Many people who run long distances feel what they describe as a “runner’s high” when they no longer feel the effort they are putting into the workout and just enjoy the run. One disadvantage to running is that it can be hard on your knees and other joints. You can alleviate some of this by wearing good running shoes and by running lower-impact surfaces like a treadmill or track.
Biking:
Biking is a great workout that can be enjoyed during most seasons of the year. Aside from the initial investment made in the purchase of a bike and a helmet, this is an activity that is great for people on a budget. Many people find it easy to incorporate biking into daily life. For some, biking to work is a viable option while others find they can use bikes for running errands. In addition to getting a great workout, you can also save money on fuel costs.
Jumping Rope:
While jumping rope permits you to burn a lot of calories in a short amount of time, very few people can jump rope longer than about 15 minutes at a time. Jump ropes are inexpensive and provide an alternative exercise that you can fit in between other workout routines such as stretching, weight training or crunches. It is a great way to get your heart rate up quickly and keep it up for several minutes. A jump-rope is a very inexpensive fitness tool.
Top Choices for Advanced:
Cross-Country:
Cross-country is an enjoyable activity that has the added advantage of providing a high-intensity full-body workout. A cross-country exercise provides a full-body workout. The same workout you can get while on skis can also be achieved by using a ski machine, though many find this activity less appealing than the real thing. This is an extremely tough exercise that goes hand-in-hand with a sport, but it works the full body and is great way to burn calories quickly.
Swimming:
Swimming is probably the best cardiovascular activity you can try. It is extremely easy on your joints, and the water provides excellent resistance that allows you to tone your muscles. Swimming provides a full-body workout and keeps you cool and refreshed while working out. While many gyms do not include lap pools, you can usually get a very inexpensive membership at your local high-school or YMCA that will allow you to swim year-round in the indoor pool.
Kickboxing:
Kickboxing provides more than just an excellent workout; many people report that it is an extremely effective stress-reliever. You can opt to do this activity at home using a kickboxing video or you can enroll in a kickboxing class that will keep you motivated while providing the added benefit of a social activity. Not only does this activity burn a lot of calories, it warms and stretches your muscles and can even provide you with some self-defense training.
Rowing:
Rowing machines provide a surprisingly good full-body workout. However, many people tend to avoid using them at the gym. Perhaps this is because they are uncertain of how exactly to use them. If you have been eying the rowing machine lately, it may be a very good idea to ask a staff member at the gym how to use it properly. You will be glad you did. The machines work and stretch the muscles in your body while raising your heart rate to target levels quickly. The workout is deceptively intense, so it may be a good idea to start out using the machine for only 10 to 15 minutes and then working your way up.