Cardio exercise are very essential for its many benefits like :
A.Weight loss
B.Stronger heart and lungs
C.Increased bone density
D.Reduced stress
E.Reduced risk of heart disease and some types of cancer
F.Temporary relief from depression and anxiety
Following are 7 steps for cardio workout routines:
1. Running
Running is one the simplest exercise to do which is very effective too. It doesn’t require special equipment (except some quality shoes) and you can do it anywhere. Best of all, you burn serious calories, especially if you add hills and sprints. The downside is, it takes lots of practice and you should watch your knees and ankles for any discomfort or pain.
2. Bicycling
Do it Outdoors or indoors, cycling gives some great cardio. Using all the power in your legs, you’ll increase endurance while burning lots of calories, anywhere from 250-500 in 30 minutes, depending on your speed and your resistance power. This exercise is fun too.
3. Step Aerobics
Step is one tough workout that targets your legs, butt and hips while burning almost 400 calories in 30 minutes (during high intensity sessions). Though it might look complicated, step is easy to learn if you start with a beginner class or video.
4. Walking
Walking is a great exercise, burning about 180 calories in 30 minutes. Addition of hills, sprints or even a few minutes of jogging will only increase the amount of calories you burn. Make sure you walk briskly and keep you head up, back straight and swing your arms. This isn’t a hard exercise at all.
5. Swimming
Swimming is an exercise for the entire body. The more body parts you involve in your workout, the more calories you’ll burn. 30 minutes of breast stroke will help you shed 400 calories. Best advantage is that your joints are fully supported so you need not worry about high-impact injuries. It’s also great cross-training for other cardio activities.
6. Handball
The side-to-side sprints while playing strengthen your legs and increase your heart rate. The learning curve is high, so plan on practicing a lot before you can even hit that little ball.
7. Rowing
This is an often a machine in the gym which is not used much because most people are confused about how it works. Increase in heart rate as well as arm work rate are the effects of rowing.
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