Who says you need cardio fitness equipment to do your cardio exercises at home? They might be a good addition, but they are not a necessity. Let’s have a closer look at the why and how of cardio training.
The benefits of doing cardio exercises (at home or in the gym) are well known. When exercising aerobically you strengthen your heart, your entire cardio-vascular system and enhance your endurance power.
What Are Cardio Exercises?
“Cardio exercises” is an abbreviation for cardiovascular exercises. These are exercises that strengthen your cardiovascular system, meaning your heart and your blood distribution. They will increase your heart rate and keep it elevated for a certain period of time after you have stopped doing the exercise.
They tend to be low to medium impact exercises, so you can do them over an extended period of time.
- Elliptical trainer
- Cross-country skiing
- Inline skating
- Nordic walking
These exercises are also known as aerobic exercises , in contrast to anaerobic exercises (eg strength training, sprints).
Benefits Of Doing Cardio Exercises
There are many benefits to cardio exercises. We will just list a few of them:
- strengthens the heart muscle and lungs
- helps with weight loss due to the body using up stored energy to do the job
- maximizes the amount of oxygen your body takes in
- improves blood circulation.
- strengthens the immune system
I think these are pretty good reasons to do regular Cardio Exercises at home.
Cardio Exercises At Home
As said before, the exercises should be of medium intensity over a longer period of time. A rule of thumb regarding the intensity is that you should be able to have a relaxed conversation while you are doing aerobic exercises. You should keep up doing the workout for at least 15 – 20 minutes, longer if you like.
Now here are some suggestions what you can do as cardio exercises at home, outdoors or in the gym:
- Jogging on the Spot
This is probably the easiest way to get started with your home-based cardio exercises. Just by jogging on the spot you can get your heart rate elevated and get a good sweat on if you start moving at a good enough intensity. If you want to make it more challenging just bring your knees up to your chest or your heals up to your butt. To include some upper body workout just hold some light hand weights (< 3lbs) in your hands.
- Jumping Jacks
Jumping jacks are great workout because they get both your upper and lower body moving together and you can make them more challenging by picking up the pace. Furthermore, descending into a squat each time you land will make these more difficult, especially for your legs. And you don’t need any equipment besides your own body.
- Jumping Rope
Why not have some fun during your cardio exercise – try the jumping rope. You can create a 15- to 60-minute intense total body workout that helps develop lean muscle tissue and burn fat. Jumping rope is challenging and requires focus on balance, coordination, timing and endurance. And you just need a small, very portable piece of equipment.
This is something you can do anywhere, anytime and even built it into your daily routine. It is a low impact exercise, which is suitable for all age groups. You can increase the impact by turning it into a power walk, walking uphill, including sprints or even speed up to jogging. You don’t need a lot of personal fitness equipment, but make sure you invest in some good shoes. If you don’t want to do it outside, try a treadmill to get you going.
This is a great indoor as well as outdoor cardio exercise. If you are using a stationary exercise bike, you can increase the resistance while cycling for added intensity of exercise. In case you plan to cycle outdoors, then it is recommended you cycle uphill for deriving better benefits from the exercise.
Start Your Cardio Exercises At Home Now
So, what is your favourite? Pick the exercise that suits you best and get started. You can invest in some personal cardio exercise equipment (Treadmills, exercise bikes, rowing machines, and elliptical machines are among the most common machines used to perform cardio exercises at home) or just get going with minimal or no personal fitness equipment.
Just make sure you get started on your cardio exercises at home today.
Personal Fitness Equipment Adviser