TreadmillĪ person using a treadmill is essentially running but with less impact on their joints.
The exercise bike works the leg muscles, and a person can choose their pace. The exercise bike is useful for people who have joint issues, as it places less stress on the joints than other cardio machines. It can take a while to build stamina with a stair climber, and so a person should take their time and focus on increasing the duration of the sets. A person using a stair climber should make sure they maintain good posture throughout the exercise. The stair climber strengthens the lower body. Elliptical machines are beneficial to those with joint issues, such as arthritis. The elliptical machine can provide the cardio benefits of walking or running, with reduced impact on a person’s joints. If a person chooses to do cardio workouts at the gym, they can consider the following exercises: Elliptical At home, a person may choose to do intense exercises, such as sprinting or burpees, followed by gentle jogging on the spot. HIIT training uses the body’s energy reserves, increasing metabolism and calories burned.Īccording to the American Council on Exercise, a person should do 1 minute of high intensity exercise for every 2 or 3 minutes of recovery.
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HIIT is a series of workouts that involve short high intensity bursts, broken up by lower intensity recovery periods. Squat until the knees are at a 90-degree angle, swinging the arms back.Stand with the feet apart and the arms along the sides of the body.Squats also help increase flexibility of the knee, hip, and ankle joints. Squat jumps target the buttocks, thighs, and hamstrings. Squat jumps involve the same movements as a regular squat, with the addition of a jump. An example of an interval workout that includes running in place is the following: This is where a person completes repetitions of different exercises in a set time. Running in place can be part of an interval workout. Researchers also note that it improved flexibility, gait, and lumbar stability. When running in place, a person moves their body as if they were running, but they stay in one spot.Ī 2015 study found that running in place can reduce muscle fatigue, improve aerobic exercise ability, and strengthen muscles. Jump the legs to return into the squat position.Jump the legs back so they are straight.Squat, placing the hands on the ground.Jump again, extending the arms and legs out.īurpees are an intense exercise, as they use the arms, legs, and core.Jump, returning the arms to the sides of the body, and the legs to the midline.Standing straight, spread the arms to the sides and the legs wide apart.Jumping jacks involve the entire body and are a good way to work the heart, lungs, and muscles in one exercise. The National Heart, Lung, and Blood Institute recommend 15 minutes of jump rope exercises as part of a person’s daily moderate intensity exercise. Jump low to reduce impact on the knees and ankles.Rotate the rope from the wrist and keep a smooth arc as the rope passes overhead.Relax the shoulders and keep the elbows close to the torso.Lightly grip the handles of the jump rope.Jump rope also uses the arm muscles, as well as the muscles of the abdomen. Jumping rope strengthens calf muscles and improves the elasticity of surrounding tendons and connective tissue.
Jump rope is an effective form of cardio exercise. Once a person becomes familiar with a form of cardio exercise, they can try to increase the intensity, volume, duration, resistance, or technique to make the exercise more challenging. A person wanting to start any new exercise should do so gently and at their own pace. Before any exercise, a person should take time to warm up their muscles to reduce the risk of injury.Īll recommended exercises in this section are guidelines only. There are many cardio exercises a person can do to reach or maintain a moderate body weight or improve their health.
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