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CARDIO

 

  • Eliptical The elliptical machine can provide the cardio benefits of walking or running, with reduced impact on a person's joints. 
  • Stair climber. The stair climber strengthens the lower body. 
  • Exercise bike. 
  • Treadmill. 
Cardiovascular, or cardio, exercises are any exercises that increase a person’s heart rate. Cardio exercises can be beneficial to people who want to reach or maintain a moderate weight or stay healthy


According to the American Heart Association (AHA), an adult should get at least 150 minutesTrusted Source of moderate intensity aerobic exercise per week or 75 minutes of high intensity aerobic exercise per week.

This article will cover some of the top cardio exercises a person can do at home or the gym. It will also discuss the benefits of cardio exercises.

Cardio exercises can have many beneficial effects on a person’s body. A 2015 study found that people who completed a 4-week cardio exercise program had:


HOME CARDIO 

There are many cardio exercises a person can do to reach or maintain a moderate body weight or improve their health. Before any exercise, a person should take time to warm up their muscles to reduce the risk of injury.

All recommended exercises in this section are guidelines only. A person wanting to start any new exercise should do so gently and at their own pace.

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

Jump rope

Jump rope is an efective form of cardio exercise. Jumping rope strengthens calf muscles and improves the elasticity of surrounding tendons and connective tissue. Jump rope also uses the arm muscles, as well as the muscles of the abdomen

  1. Lightly grip the handles of the jump rope.
  2. Relax the shoulders and keep the elbows close to the torso.
  3. Gently bend the knees.
  4. Rotate the rope from the wrist and keep a smooth arc as the rope passes overhead.
  5. Jump low to reduce impact on the knees and ankles

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