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Monthly Archives: April 2016

Cardiovascular Exercises for Your Health

Cardiovascular is related to the circulatory system wherein it contains the heart and blood vessels. It is where the oxygen is being transmitted to the body tissues and then takes away the carbon dioxide and other wastes.

There are lots of exercises that you can choose from. But before you engage in any one of these exercises, you must first consult your doctor to find out if you’re allowed to perform such exercise. You may have some restrictions that might cause harm to your body if you do it without your doctor’s prescription. So, it is better to be safe than sorry. But if you already have your doctor’s approval, you may now choose from the wide variety of exercises your body can benefit from. You can do cardio at the gym, your house, or even outside. Doing cardio exercises in the gym is very good because they have all the equipment needed to boost your cardiovascular system, and a machine that will tone down your muscles. You can also do it at home; you just have to purchase some of the light equipment like a stability ball, dumbbells, etc. Even though your concentration can be divided here, at least you can exercise in your own way. Here is Cardiovascular Exercises for You.

Uppercut

Stand in a split stance with right foot one step ahead of left foot and hips squared (facing forward). With right hand, punch up and to the left with a scooping motion. Quickly repeat on the other side. Continue to alternate as quickly as possible while maintaining loose knees and a tight core. Halfway through, switch stance to the other side.

Mountain Climber Twist

From a high plank position with core tight, run left knee in toward right elbow, then right knee in toward left elbow. Continue to alternate as quickly as possible without hiking hips.Make it easier: Run knees straight in toward chest rather than twisting.

High Knees

Stand with your feet hip width and run in place by pulling right knee up toward chest, then left knee up toward chest. Continue to alternate as quickly as possible.Make it easier: If running isn’t part of your game plan, perform this move as a march, using your core to pull your knee toward your chest.

Inchworm

Stand with feet hip width and core tight. Bend from the waist, place hands on the ground, and walk hands forward, keeping legs straight. When you arrive in a high plank, quickly walk hands back toward feet and stand.Make it harder: Add a push-up when you are in the high plank position.

Power Skip

Stand with feet hip width and core tight. Raise right knee up as you bring left arm forward and hop off left foot. Land on the ball of your left foot then immediately bring right foot down and repeat on the other side. Focus on height not speed.

Punch

Start in the same split stance that you used for uppercuts, with right foot one step ahead of left foot. Raise both fists up, keeping elbows pulled in to rib cage. Punch forward with left hand, slightly rotating torso as you do. Punch as quickly as possible for half of your time, then switch your stance and punch on the other side.

Plank Jacks

From a high plank position, with core tight, jump feet apart then jump them back together. Repeat as quickly as possible while trying to maintain level hips.

Butt Kick

Run in place kicking heels toward glutes. Swing arms at side or allow them to rest against butt so that heels kick palms. Make sure the movement is being driven from your hamstrings (not your feet kicking up dust).

Fast Feet Shuffle

With feet wider than hip width, bend knees slightly, sending hips back and keeping core tight. Shuffle feet to the right for 4 paces (or for as much space as you have), then shuffle back the other way. Stay low and make your feet move as quickly as possible to get the most out of this exercise.

Plank-to-Knee Tap

This classic cardio move is a great way to warm up or do active rest between more difficult moves. Start with feet together, hands at sides, core engaged. Now jump legs apart and bring arms overhead, clapping at the top. Keep knees bent as you jump feet back together and bring arms down. Repeat as quickly as possible.

Vertical Jump

The goal here is simple: Try to jump as high as possible. Stand with a slight bend in the knees and feet hip width. Swing both arms back as you bend a little deeper. Then, as you swing arms forward, jump up, extending arms overhead. Land lightly and repeat.

Cardio Training

The large amount of information available on the World Wide Web may be confusing and making it more difficult for you to find an appropriate training. Unlike during the past when aerobic training was an effective cardio workout, currently it should be your last choice unless you are training to become a cross-country running professional. Therefore, if you want to see effective weight loss and burn more calories, it is important to adopt a high-intensity workout regime to witness the actual gains of cardiovascular training programs. Adopting these workouts will help you burn two to three times more amount of calories in a shorter time. Anaerobic cardiovascular exercises are beneficial in building leaner muscle mass, which cannot be achieved with aerobic workouts. Building muscle mass is the best way to fight the buildup of body fats.

In addition to sprint training, individuals can adopt numerous other high-intensity cardio methods to achieve their desired weight loss. Some of these regimes include polymeric, body weight circuit systems, agility training, and suicides. All these exercise routines are beneficial in the development of muscle mass while burning the extra fats from your body. Clearly, if you want to achieve permanent and real weight loss, it is recommended you begin your own cardiovascular training program and see the positive results quicker.

Why Do Cardio?

To lose weight.

As we’ve already discussed, cardio exercise–that heart-pumping, vigorous exercise such as running, bicycling, swimming, cross-country skiing, playing tennis, brisk walking or stair-climbing, among many other choices–blasts away calories during your workout session like nothing else.

To tone up.

True, resistance training is the superior method for improving muscle mass and tone–you’ll see more on that below. But cardio workouts tone and tighten your muscles too; consider the toned calves of the trail runner or the rock-hard quads of the cyclist.

To maintain your weight.

Burning calories through cardio workouts helps counteract the calories you ingest via your diet, keeping the calories-in vs. calories-out equation just where you want it.

When you’re working out regularly, you can generally enjoy a few more treats or “extras” in your diet than you otherwise could, while still maintaining your desired weight. Let’s face it: a life without an occasional can be pretty grim indeed! Cardio lets you have your cake and eat it, too–at least some of the time.

To stay healthy.

Aside from the weight implications of cardiovascular exercise, there are many other health benefits to cardio workouts as well. Regular cardio exercise keeps your heart strong, your blood pressure and “bad” cholesterol under control and lowers your risk of many diseases like diabetes and cancer.

How Do You Maximize Your Cardio Benefits?

Work out frequently.
To really reap the benefits of cardio exercise, you need to include it into your life in a regular, frequent basis.

Saving your physical activity for a session or two on weekends only won’t get you too far toward your weight-loss or athletic goals. Instead, try to be active and work up a sweat on most days of the week.

Do it for a long enough time.

For minimum health, 20 minutes is probably fine. But to meet the Surgeon General’s recommendations for best health outcomes and good weight management, you’ll need to engage in cardio exercise for at least an hour a day. Don’t worry; you can always break this up into several smaller chunks if need be.

Challenge yourself.

Remember that for a cardio workout to really benefit you, you need to put in the effort. If you can easily carry on a conversation or sing a song while exercising, you’re not working hard enough.

Make sure you enjoy it.

The best tip for getting the most out of your cardio workout is simply to choose one that is enjoyable to you. You’ll be much more likely to stick with your workout regimen if you actually like what you’re doing. Consider what type of activity is fun for you, and use that for your cardio exercise if possible.

Is Cardio Enough?

Well, the short answer is “no.” For true fitness and health, you need strength training too. But let’s take a more detailed look into why you should add strength training–in other words, sets of exercises using weights, bands or your own body weight as resistance to build your lean muscle mass–to your workout routine in addition to your heart-pumping cardio sessions.

Muscle mass burns more calories.

While it’s true that I just told you that cardio workouts burn lots of calories while you’re doing them, weight-lifting and other types of strength training have their own calorie-burning benefit. Your body burns calories all the time, every minute of every day, just to operate your biological systems and keep you alive.

But body fat doesn’t burn as many calories as lean muscle mass does. So, the more muscle you have, the more calories your body burns all the time, even when you’re not exercising. In other words, building muscle speeds up your metabolism.

Strength training tones and tightens your muscles.

There’s nothing like strength training for reshaping your body. Sure, cardio workouts melt away fat, but resistance workouts tone and strengthen the muscles underneath, which can give you a smoother, leaner shape.

It’s good for your bones.

Strength training has been shown to be very effective at maintaining bone mass and strength. As you age, bone loss can be a serious problem, leading to falls and fractures. Lifting weights helps keep your bones strong and healthy.