Cardio workouts increase heart and lung capacity, increase oxygen consumption, and increase endurance. They can be performed at home or at a gym; just be sure to increase intensity gradually to avoid injury. People tend to have mixed feelings about cardiovascular exercise, particularly the strenuous forms such as running on a track or swimming laps in a pool. But there are plenty of enjoyable ways you can raise your heart rate without feeling like an experienced marathon runner.
1. Warm Up
No matter whether it is called cardio, endurance, or aerobic exercise, its core purpose remains the same: getting your heart beating faster to deliver oxygen-rich blood to muscles and organs. A successful cardio workout can improve heart health while increasing energy and stamina as well as helping you lose weight.
Warm-up exercises aim to raise your body temperature and your heart rate to prepare muscles for higher-intensity physical exercise, lasting 5–10 minutes and including a stretching routine. Start slowly by performing low-intensity exercises like bodyweight lunges, short jogs, and jumping jacks, then work up gradually toward your planned workout routine.
2. Stretching
Stretching can help prevent injury, prepare for and recover from exercise, increase mobility as you age, and combat stiff or tight muscles. But improper stretching could prove dangerous. Stretches should be dynamic and progressive, starting slowly before gradually increasing in difficulty as you perform them. Examples include thigh swings in all directions, shoulder/arm circles starting small before becoming larger over time, marching hands to alternate knees as a progression to elbows-to-knees stretches, etc.
Warm up before stretching to avoid straining cold muscles. Jerky movements should be avoided to avoid muscle injuries; only stretch until there is a light pulling sensation; if there is sharp or stabbing pain during stretching, stop immediately.
3. Strengthening
“Cardio” is another term often used to refer to this form of physical exercise, typically consisting of intentional coordinated physical actions that increase heart rate for an extended period and use large muscle groups. Results of regular cardio exercise include improved cardiovascular health, lower blood pressure, and an increase in your body’s ability to regulate insulin and burn glucose for energy production. Studies also suggest that regular cardio exercise could increase longevity.
Strengthening can involve the use of free weights, machines, or your body’s resistance to gradually develop larger muscle groups over time. Strengthening can improve coordination, balance, and stability and reduce risk of injury while providing lasting muscle benefits.
4. Interval Training
Cardio often conjures images of long, tedious treadmill runs; however, interval training can provide an alternative that gets your heart rate pumping without leaving you exhausted or disinterested in exercise.
Interval training involves alternating periods of high-intensity exercise with brief recovery or lower-intensity activities, such as mountain climbers or burpees, with periods of lower-intensity activity, such as short recovery runs. Examples could range from bodyweight exercises such as mountain climbers or burpees to structured walking/running plans such as Couch to 5K programs. Before beginning any fitness routine, it is always recommended to speak to a physician and listen to what your body needs. Beginners should start with shorter workout sessions until their endurance builds up sufficiently.
5. Cycling
Cycling is an excellent cardiovascular exercise that strengthens muscles. Similar to running, cycling can burn calories while increasing endurance—although biking tends to be gentler on your joints due to being non-impact.
Running, on the other hand, may be easier to maintain for longer. While running can help burn calories quickly and build endurance more effectively than cycling does, its disadvantage is increased wear-and-tear on your legs and knees as well as difficulty building endurance without prior experience.
6. Swimming
Swimming is an effective form of exercise that can burn calories while building strength, endurance, and muscle mass. Swimming also provides an ideal alternative for people suffering from arthritis or other musculoskeletal conditions that preclude weight-bearing activities like walking or running on land—an activity swimming can facilitate!
Swimming strengthens and expands lung capacity, which can assist those living with chronic asthma in breathing more easily. Swimming may also lower stress levels thanks to its meditative qualities and immersion into soothing waters—whether solo or as part of an organized water aerobics class offered at community centers and YMCAs.
7. Walking
Brisk walking is an efficient and accessible way to meet the recommended 150 minutes of moderate physical activity each week. Additionally, it’s an excellent alternative for those who don’t wish to devote extra time in a gym but still need their weekly dose of physical activity.
Cardio, or cardiovascular exercise, refers to any physical activity that raises one’s heart rate while using oxygen for sustained movement. Common examples include running or jogging, swimming, and cycling—which all work to elevate one’s pulse and give more sustained energy than short bursts of activity can. Try walking routines such as the “inchworm” to improve balance, lower body strength, and core stability. Or find an adult sports league like soccer or flag football where you can run around and get your heart rate going!
8. Strength Training
When it comes to developing cardiovascular endurance, most people focus on aerobic exercises like running, swimming, and cycling—but strength training should also play an integral part of your workout regimen. Strengthening the heart muscle will enable it to pump blood more effectively, potentially helping lower your blood pressure over time.
Strength training doesn’t need to mean lifting heavy weights in a gym—bodyweight calisthenic exercises, Pilates, or strength yoga may all help as ways of increasing strength. Just make sure that before beginning any new strength-training program, you consult your physician first; they can provide expert guidance in creating an appropriate, safe, and beneficial routine tailored specifically for you and your health needs.
9. Flexibility
No matter if it’s running your first 5K, biking up a steep hill, or climbing stairs without getting winded, improving cardiovascular endurance is the key to reaching fitness success. Cardiovascular endurance refers to your heart, lungs, and blood vessels’ capacity for sustained physical activity by providing oxygen during long-duration physical activities such as running.
Strengthening your flexibility won’t directly enhance cardiovascular endurance, but it will help prevent injury and maintain proper posture during physical activity. Flexibility workouts typically consist of dynamic stretches, which involve moving a muscle through its full range of motion, or static stretches, wherein the body remains stationary for a set period of time.
