“Fitness Flash: 5 quick cardio workouts to Get Fit Fast”
Table of contents Definition Cardio workouts or cardiovascular exercise is low and high intense activity that depends on the aerobic energy-generating process to elevate your heart rate. Though some use it solely for weight loss, cardio has many other benefits. Cardio workouts should be used in combination with strength training exercises for overall wellness. And while there are many cardio exercises to choose from, consistency, duration, and intensity are the most critical factors for meeting your fitness goals. What Is Cardio? Cardio exercise, which is sometimes referred to as aerobic exercise, is any rhythmic activity that raises your heart rate into your target heart rate zone – such as boxing drills on a punching bag. This is the zone where you burn the most fat and calories. Part of what sets cardio apart from other types of exercise—such as strength training – is that it relies on your body’s ability to use oxygen during the workout session. A person’s cardio ability or capacity can vary based on a number of factors such as 1. Age 2. Genetics 3. Gender 4. Physical Activity Level 5. Training Status 6. Health Conditions 7. Body Composition 8. Nutrition 9. Environmental Factors 10. Psychological Factors By understanding and addressing these factors, individuals can work towards improving their cardiovascular endurance. Benefits There are few activities you can do for a short period that have the physical and mental health benefits that cardio offers. Some of the known benefits of cardio include: Beginner’s Guide For those new to cardio, consider starting with beginner workouts such as: To perform: Start with the feet together or no more than 3 inches (in) apart.Bend the knees slightly and lift one leg 3–6 in off the floor.Hold this position for 10–15 seconds and return the foot to the floor.Repeat for the opposite leg.To increase difficulty, a person can lift their leg higher off the floor or jump from one leg to the other more quickly. A person can turn free space into a dancefloor at home. Dancing to upbeat music can burn calories, while people may find it very enjoyable as an exercise. To perform: Rotate the arms in a circular motion, both clockwise and counterclockwise. The movement may resemble a butterfly or backstroke. If a person has limited mobility in their arms, they can extend their arms to their sides and draw small circles. This exercise should be done lying down, targeting the abs, chest, and shoulders. To perform: Lie on your back with your feet flat on the floor. Slightly tuck your pelvis to press your lower back against the ground. Extend your arms from your shoulders, bending your hands slightly towards your ears. Slowly lift your hands towards your head until they meet. Return your hands to the starting position and repeat. The trunk rotation works the abdominal muscles while testing the cardiovascular system. To increase the intensity, a person can hold a heavy weight, such as a kettlebell, exercise ball, or other household items. To perform: Stand with a heavy object at chest height with elbows to the sides.Twist from the torso, turning to one side, then the other.A person can also hold the arms at shoulder height and twist side to side. Air squats work the thigh muscles, hamstrings, quadriceps, and glutes. Since good balance is required, they are an excellent way to engage the core muscles as well. To perform: Keep feet at shoulder width apart and pointed straight ahead.When squatting, the hips will move down and back.The lumbar curve should be maintained, and heels should stay flat on the floor the entire time.In air squats, the hips will descend lower than the knees. Intermediate Exercises Intermediate workouts elevate the intensity to boost heart rate and enhance physical activity. Jogging in place is a simple and effective exercise to increase heart rate. This is also a suitable beginner warm-up activity. The air jump rope requires a person to “swing” an imaginary jump rope in the air. The exercise provides an alternative to jogging in place and is suitable as part of a warm-up routine. To perform: Stand with the feet together and jump up and down while swinging the arms in a circular direction. Jumping jacks are a beginner cardiovascular exercise that a person can perform almost anywhere. To perform: Begin with the feet hip-width apart and arms down.Raise the arms out to the sides, straight in the air while jumping out with the feet apart.Jump back into the starting position and land softly on the balls of the feet, bringing the arms back into the body.A person can increase the exercise intensity by jumping higher or faster. They can also reduce intensity by performing slower or smaller jumping jacks. This exercise will challenge a person’s balance by adding a single leg kick at the peak of the squat position. To perform: Stand with the feet hip-width apart and arms at the sides.Bend at the knees to squat down.Return to standing and extend one leg to perform a front kick.Repeat the kick on the other side. A person can incorporate stairs into a workout by going up and down them several times. To perform: Taking the stairs two at a time and increasing speed to a running pace can further challenge the cardiovascular system and leg muscles. This shuffling motion closely resembles a football or speed-skating warm-up. To perform: Start on one end of a room and squat slightly.Shuffle toward the other side of the room, with the feet meeting together before shuffling out and forward again.Pick up speed and increase the squat depth to increase the exercise intensity. Advanced exercises A person can increase the intensity — referring to the rate and repetitions — of any cardio exercise to convert them into advanced movements. However, some exercises are also more complicated and involve transitions from floor to standing. Increase the difficulty of jumping an air rope in the beginner exercises to jumping with a real rope at home. A person can alternate between
