Rise in luxury is directly proportional to the number of hours we spend doing activities that involve low or no physical activity, as a gift of which, we tend to gain weight followed by problems like diabetes and heart diseases. To stay fit and to keep our internal mechanisms active, workouts are essential. Out of the various kinds of workouts, cardio-vascular workouts are inevitable and necessary not only to lose weight but to keep your heart healthy. There are various kinds of cardio workouts ranging from jump rope, swimming, power walking, burpees, step-ups, lunges, etc.
Every single time you breathe while playing, jumping, sitting, or even sleeping, your heart is working hard to supply oxygenated blood to all your body parts. On average, a human heart beats 100,000 times per day. So, you may be at rest, but not your heart! However, these days, due to the increase in consumption of junk foods, the heart has to stress itself out to meet the demand of the oxygenated blood in your body.
In order to perform such a difficult job, without rest, your heart needs to be healthy and active. Cardio-vascular exercises, also known as aerobic exercises, are any kind of exercises that elevate your heart rate and increase blood circulation throughout the body. Along with strengthening your cardiac system, these workouts also help in improving the vascular system which enables the body to make efficient use of oxygen. Ideally, one should do 30 minutes of cardio workouts five days a week.
Weight loss occurs when you eat fewer calories than you burn, also known as a calorie deficit. Cardio workouts burn more calories in a shorter time duration as a result of which, the state of calorie deficit is achieved in a shorter period of time. For an exercise to be considered cardio, it must raise the heartbeat at least up to 50 percent of the normal heart rate for a minimum time period of 10 minutes. Some of the common cardio exercises to induce weight loss include Running stairs, jumping rope, HIIT workouts, cycling, rowing, swimming, running, etc.
Running stairs is one of the best exercises when it comes to fat burn. Climbing up the stairs engages the entire lower body which in turn tones the thighs and the calves. It helps in developing endurance over time as well as in strengthening the cardiovascular system. The more weight a person has, the harder he/she is forced to work as a result of which, more calories are burnt. It is an intense exercise that quickly increases our heart rate and hence, proves effective for those with limited time. Stair climbing can be easily blended with other exercises like skipping, weight-bearing, and weight training which maximizes the results and helps maintain a dynamic and interesting workout routine.
Stair climbing engages the body’s largest muscle groups to lift up the body weight step after step thus, enabling you to burn more calories as compared to running. In addition to this, stair climbing exercises maximize the cardio benefits, increase core muscle strength, tone and sculpt the body, and increase core muscle strength.
To speed up the calorie-burning process, jump ropes have proven to be extremely effective. It takes the workout a step ahead of normal workouts involving other exercises as it quickly increases the heart rate. As per a study, just 10 minutes of skipping rope was comparable to 30 minutes of jogging. An expert stated, “jumping rope can help maximize your workout, even if you only have a few minutes. It seriously challenges the cardiovascular system while also helping to improve coordination and muscle strength, you are strengthening the muscles surrounding your ankle joints, your quadriceps, your core, and more—decreasing the chances of an injury.” Overall, jumping rope helps in weight loss, improves cardio fitness, strengthens muscles, builds stronger bones, improves coordination and balance, and above all, it’s fun!
Although jumping ropes has several benefits, for weight loss, one cannot entirely stick to one form of exercise. The body gets used to it over time and it becomes monotonous and boring which results in reduced efficiency. HIIT workouts are the best for introducing a variety of movements to your workout program. HIIT stands for High-Intensity Interval Training. This type of workout demands the entire capacity of the participants for a shorter time period followed by small recovery periods. As the name suggests, it is a high-intensity workout, highly dynamic and the shorter recovery periods make it interesting and engaging.
It can burn a lot of calories in a shorter duration of time. In fact, it may help you burn more calories or the same number of calories in a shorter amount of time. The metabolic rate is higher for hours after a HIIT exercise. This results in burning additional calories even if you have stopped exercising resulting in efficient weight loss. HIIT workouts improve oxygen consumption, reduce heart rate and blood pressure, and improve aerobic and anaerobic performance.
Cycling or biking is something that we enjoy. Going out there in the world and riding it at a high speed (ensuring safety) and allowing the wind to blow your mind boosts up our mental energy. Not only that, but biking also has a positive impact on our bodies. It raises our heartbeats, tones our leg muscles, strengthens our bones, improves balance, and increases agility. To lose weight, one needs to work on the intensity of cycling. Cycling clubbed with upper body workouts and a balanced diet can give you amazing results not only in terms of weight loss but also improves the functioning of your heart and lungs’ ability to supply oxygen to the muscles.
Running is absolutely free, requires no equipment, and is a good exercise to raise your heart rate and oxygen-carrying capacity. Running keeps the heartbeat up for a prolonged period of time depending on the intensity of your workout which depends on one’s fitness level. Moreover, it triggers the release of endorphins in your body which not only keeps your body and mind sound but also enables you to have a better sleeping time. Running improves knee and back health, improves energy levels, and memory. The amount of weight loss depends on the calories burnt which in turn depends on the intensity of the workout. Therefore, you can reduce/increase the impact of running sessions as per your own fitness level.
Swimming is an activity which we enjoy. So, to avoid those hot, sweaty sessions of prolonged workouts at the gym, you can just do what you enjoy! Experts say that “you can lose the same amount of weight swimming as you could be running, but you can do so without the impact, which is great for people with injuries or painful joints.” Initially, the heart rate rises up when you are new to swimming, but as and when you get used to it, you tend to develop techniques that make your swimming efficient as a consequence of which, you spend fewer calories. Therefore, it is significant to push the higher bar every time you swim to challenge yourself and shred the fat trapped inside those calories. Overall, swimming is a great workout for losing weight, increasing muscle tone, and strengthening your heart.
In essence, cardio workouts have proven to be highly effective in sculpting your body. It races your heart rate up, improves the functioning of the lungs, builds strong muscles, strengthens bones and as a product of the hard work, you get a better version of yourself. Other than running stairs, swimming, cycling, running, jump rope, and HIIT workouts, sprinting, rowing, kettlebells, burpees, and sprinting are some other cardio exercises that you can incorporate into your daily workout routine. So, leave the sedentary lifestyle behind and stand up to give yourself a new fitness level and instill a new rush of energy by burning those calories and releasing them into a sweat. It will definitely be worth it!