Cardiovascular exercises are named so because they are meant to improve the functioning of the cardiovascular system i.e., the heart and the lungs. These exercises enhance the function of the heart, boost oxygen transportation and consumption, and also help in improving muscle mass. Due to the many benefits, cardiovascular exercises are widely followed today.
Cardiovascular exercises can be divided into two types, indoor and outdoor exercises. Sometimes, they are also divided as exercises performed by using equipment or those performed without using any equipment.
It may not be possible to always go outdoors for exercising due to lack of time or bad weather. In that case, following exercises can be performed.
Stair climbing is one of the most basic type of cardio exercises used for weight loss and overall physical fitness. You can make use of the stairs, climb up and down for 3-4 times a day to burn calories. Stair steppers can also be used for that purpose.
Exercising on the treadmill is another effective workout. You can run, walk, or brisk walk on a treadmill indoors, while watching television or reading. The treadmill is specially used for leg exercises and toning leg muscles.
Stationary or exercise bikes are bicycles that are specially designed for stationary exercise. These bikes are convenient, do not exert much stress on the legs, and help in avoiding injury to a great extent.
The elliptical machines or trainers are used for stationary walking and jogging purposes. They are used to tone up the muscles of the leg, arms, and the back.
The rowing machine is an equipment used to perform an exercise that is similar to rowing a boat. These exercises help to tone up legs, arms, and abdomen at the same time.
Walking is an exercise that can be performed by people of all age groups. Brisk walking for 15-20 minutes every day helps in burning off calories as well as increasing blood circulation. Walking is also a weight bearing cardiovascular exercise.
Running and Jogging
One may not be aware but running and jogging helps in enhancing the respiratory and circulatory efficiency. A daily run or a jog for a mile or two helps in improving overall physical fitness and losing weight.
Cycling is also one of the cardio exercises meant for people of any age group. This is also one of the good exercises to enhance fitness levels. However, the back must be kept straight, the legs should not be strained for better results.
Swimming can be categorized either as an indoor or outdoor exercise. Swimming daily for 20-30 minutes helps in burning around 500 calories. At the same time, it is also an excellent exercise for all parts of the body like the arms, legs, abdomen, etc.
Apart from the aforementioned ones, jumping, skipping, aerobic dance, skiing, etc., are other effective cardio exercises. Either of these cardiovascular exercises should be performed every day if you wish to lose weight and have a fit body. However, it should also be noted that in the initial phase, it is better to consult a professional trainer and perform the exercises only under his supervision.
Undertaking these exercises regularly has many health benefits. Lastly, remember that it is advisable to consult the doctor before going for any exercise regime or weight loss plan. Take care!