Cardio Workout In 2023
Cardio is a shortened term for cardiovascular exercise or aerobic exercise, it aims to improve your heart, lungs and circulatory systems by promoting the efficient delivery of oxygen and nutrients to your muscles and organs. Regular exercise has numerous health benefits, including improved cardiovascular and respiratory function.
It is short for cardiovascular exercise, which is any physical activity that raises your heart rate and increases your breathing rate. Examples of this exercise include running, swimming, cycling, brisk walking, dancing, and jumping jacks.
This exercise is beneficial for your overall health as it strengthens your heart, lungs, and muscles. It can also help you to burn calories, lose weight, improve your circulation, reduce your risk of chronic diseases, and enhance your mood or mental health.
To reap the benefits of cardio exercises, it’s recommended to do at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week, or a combination of both. It’s important to choose a form of cardio exercise that you enjoy and can stick with for the long term.
Moves for beginners to get started
1. High knees
2. Butt kicks
3. Lateral shuffles
4. Crab walk
5. Standing oblique crunch
6. Speed skaters
7. Jumping jacks
8. Toe taps
Moves For Intermediate to Grow up the Intensity
1.Squats Jumps
2.Standing alternating toe touches
3.Lunge jumps
4.Box jumps
5.Plank jacks
New moves to keep things better and Interesting
1.Mountain climbers
2.Planks ski hops
3.Diagnol jumps
4.Rotational jacks
5.Burpees
6.Inchwarm crawl
How to get workout better
- Warm Up : Start each section with a 5-10 minutes warm-up. This will increase your blood flow an drelax your muscles, lowering your risk of injury.
- Cool Down : Instead of abruptly stopping your workout, slow down during the last 5-10 minutes.
- Invite a friend : Exercise is always more fun with a workout buddy.
- Aim for 150 minutes : Over the course of the week, aim to get atleast 150 minutes of moderate activity, you can spread this out over time by doing 30 minutes sessions five days a week.
Safety tips to keeps in mind while you're new for Cardio exercise
If you’re new to cardio exercise, it’s important to keep these safety tips in mind to avoid injury and get teh most out of your workout :
1. Start slow. Don’t push yourself too hard right from the start. Gradually increase the duration and intensity of your workout overtime. This will help prevent injuries and allow your body to adjust to the demand of cardio exercise.
2. Warm-up and cool-down. Always start with a warm-up and end with a cool-down. This can include gentle stretches or light cardio activity. A proper warm-up will help you to raise your heart rate and loosen your muscles, while a cool-down will help bring your heart rate backdown and prevent muscle soreness.
3. Wear appropriate clothing and footwear. Wear comfortable clothing that allows you to move freely and sweat- wicking fabric to keep you cool and dry. Make sure your shoes are appropriate for the activity and fit properly.
4. Stay hydrated. Drink plenty of water before, during, and after your workout to stay hydrated. Dehydration can lead to dizziness, fatigue, and other complcations.
5. Listen to your body. If you experience any pain, discomfort, or unusual symptoms during your workout, stop immediately and seek medical attention if necessary.
6. Seek professional guidance with : Consider consulting with a fitness professional or your healthcare provider before starting a new cardio exercise program, especially if you have any health concens or conditions.
By following these safety tips, you can enjoy the benefits of cardio exercise while minimizing the risk of injury or complications.