‘No matter what you do, Cardio is a must’. Have you heard this before? If you are someone who is into working out and fitness, we are cent percent sure that you have heard of it. Cardio is basically a regime that increases your heart rate and leads to weight loss. Not only that, it also gets you in the mood to do the rest of the workout. One point that you must remember is that cardio keeps your metabolism high even after the session.
Cardio workout at gym
It is not the same as working on your arms or legs where only 3 days a week is required. Cardio can be done almost everyday (it depends on your choice of cardio, of course!). In fact, a minimum of 40-45 minutes of cardio, 6 days a week is necessary to lose weight. Cardio can be done in various forms and it totally depends on your convenience. That is a major plus when it comes to a cardiovascular routine: it is extremely flexible. Let us look at some other benefits of cardiovascular exercises:
a) Cardio exercises help you lose weight. Not only that, some exercises also helps you gain muscle.
b) It energizes you to be all charged up throughout the day. It enhances stamina and makes you more active.
c) Makes your heart and lungs strong. Thanks to the high intensity of the regime, you tend to breathe faster, which results in oxygen deficits. This deficit pushes your heart and lungs to enhance their speed.
d) Cardio also reduces stress and helps you get a good night sleep.
e) You do not need any heavy and expensive machines for cardio. You can simply use your form, posture and body weight to get the work done.
Remember, that there is no ‘one’ perfect form of cardio. Go for something that challenges your body. But also make sure that you enjoy doing it. It should not be seen as something that is very monotonous and boring because that will just make you give up on it in no time. Be sure of the quality of your workout. If you choose to walk, do not just stroll like it’s a leisurely walk in the park. Go brisk! And lastly, always try and make time for it at least at some point. After all, it’s just a matter of 30-45 minutes per day.
Once we have seen the benefits of doing cardio, let us look at some explosive cardio exercises that will help you lose weight.
Cardio Exercise #1
Running
Running is one of best cardio exercise
There is genuinely no explanation required for this form of cardio. Find yourself a long path and use it to your advantage. Now, running and walking, both are possible, as long as you maintain the speed. Maintain a moderate speed for both, and make sure that in case you choose to walk, do not go slow. Try and do a brisk walk. It should be a good session, one that leaves you out of breath at the end.
Cardio Exercise #2
Jumping Rope
Amir Khan doing jumping rope as part of his workout
It is one of the most effective ways to lose calories. It is quick and super convenient. It is even better for people who are slightly tipsy with their coordination. Also, if you are someone who gets bored easily, there is n number of variations that you can work with, like the single jump, the double jump etc. Try and incorporate both slow and fast pace when jumping rope.
Cardio Exercise #3
High Intensity Interval Training
HIIT Workout
High Intensity Interval Training is the new kid in the block. It is an exercise form that involves getting your heart rate up for a specific period and then lowering it down with the help of a recovery period. This workout form mostly makes use of your body weight and can be done at home or at the gym. An HIIT session is very quick and energetic. Hence, make sure you are all charged up. This must be done 3-4 times a week only.
Cardio Exercise #4
Climbing Stairs
Climbing stairs
This is again a no brainer. Not only are you using your speed, but you are also going against gravity. That is basically two workouts in one. And the best part of it is that you can do it anywhere, your workplace or home. All you need is a few flights. Remember, the movement is significantly different than that involved in walking. So, not only does it give your legs a tough time, but also works on different muscle groups.
Cardio Exercise #5
Burpees
Burpees are hated throughout the world. We know why! They are extremely demanding and work your full body at once. Lets see how a burpee is done:
1) Get down in the squat position with your knees bent, and back straight.
2) Lower your body down to place your palms near your feet such that your legs are between your arms.
3) Push your legs back to get in the push-up position.
4) Do a solid push-up.
5) Pull your legs back to the initial position.
6) Push through your heels and jump as high as you can. Extend you arms over your head.
7) As your land on your toes, get to the squat position and repeat.
Do this for as long as you can.
