“People tend to think of cardio in terms of steady state exercise, like jogging,” “But really, cardio is anything that A) raises your heart and breathing rates, and B) improves the function of your heart, lungs, and circulatory system.” You can do all of these by using any workout regime – as long as you can in cardio heat rate range.
Benefits of Cardio
By challenging and strengthening your cardiovascular system, you increase its capacity to take in oxygen, pump blood to the working muscles, and clear carbon dioxide and other waste products from your system. Plus, as your heart becomes more efficient at pumping blood, your resting heart rate slows, reducing the stress on your most vital muscle.
Long story short: cardio helps your heart and lungs function better both during exercise and at rest.
How to Pick the Best Cardio Workout For You
Since cardio exercise can encompass a vast range of activities — from stationary cycling, jogging, running, swimming, jump rope, dancing, zumba, aerobic workout, HIIT etc — you have many options from which to choose, and you can choose more than one as well. After all, you don’t have to confine cardio to workouts—you can weave it into your everyday life as well. Use these four factors to help you choose which type of cardio is best for you.
- Convenience. Choose something that’s convenient and you can do regularly. after all consistency is one of the important factor. In other words, don’t commit to swimming workout if you don’t have easy access to a pool, or cycling workout if you don’t have easy access to clear roads or a bike path (or a spin bike). Ideally, you should choose something you can do close to home that involves minimal preparation and equipment.
- Preference. The Internet is overflowing with advice on what the best type of cardio is, but ultimately, the best cardio workout is the one you’ll do consistently. Pick something you’ll be excited to do. Since cardio encompasses so many activities, don’t limit yourself to particular workout all the time – try the new workout regime and keep exploring.
- Physical limitations. If you have a history of joint injuries, particularly to your knees, ankles, and lower back, you should avoid high-impact activities (like running and basketball). Instead, you should stick with low-impact cardio activities like cycling, swimming, and strength training. Consult an expert before choosing something new if you have medical conditions.
- Time. Some people live for a four-hour weekend bike ride or long distance running. Others would rather get it done fast and get out. Luckily, cardio can be done in less than 30 minutes. If you’re pressed for time, HIIT cardio workouts are a great, time-saving option. There are numbers of option based on the time you have. You can even do 10 min of sprint workout after completing your Strength Training Session.