Adding cardiovascular workouts to your exercise regimen is a great way to promote better health. Among the many benefits of cardio exercise are lower blood pressure, improved lung capacity, better mood and sleep, enhanced brain health, and more.
To maximize your cardio workouts, you can employ several strategies that will lead to better health results.
In this blog post, we will take a look at 7 ways to maximize your cardio workouts and general health.
7 Ways to Maximize Your Cardio Workouts and General Health
1. Take stairs whenever possible
Climbing stairs is a great way to add cardio to your daily routine. This will get your heart pumping, blood flowing, and muscles working. If you have stairs in your home, take advantage by climbing stairs while waiting for meals to cook or whenever you have downtime. In other public settings, choose stairs over elevators to get in the habit of building good fitness and cardio conditioning. Many parks and public areas have stairs that can be used for short sprints or longer cardio workouts.
2. Choose cardio you enjoy
Not all cardio is created equally. By choosing cardio workouts you enjoy, you will be more likely to stick to a routine. Depending on your fitness level and personal preference, you can choose from a variety of cardio activities, including walking, running, swimming, aerobics, hiking, and more. If you are a beginner, start small and build your way up to avoid overwhelm and exhaustion.
3. Begin with a warm-up
Beginning your cardio workout with a warm-up can be a great way to loosen up your joints and get your blood flowing. Start with a 5-10 minute low intensity warm-up before moving into your cardio exercise. For example, you can try jogging for 5 minutes before you go on a run. Other cardio warm-ups include jumping jacks, burpees, mountain climbers, planks, and more.
4. Increase difficulty gradually
In order for your cardio workouts to be effective, they must have sufficient intensity. Once your workouts begin to feel easy, it is time to increase the level of difficulty so that your heart rate is raised accordingly. By adding more time and distance to your workout, you will gradually increase the intensity and quality of your cardio exercise.
5. Do a variety of cardio activities
Switching up your cardio routine can prevent injury and strain on your joints and muscles. Choose different exercises for your upper and lower body parts, being sure to evenly distribute your muscle movement and activity. You can do more high intensity workouts, such as running, on some days, while taking it easy with less intense cardio activities, such as swimming, on others.
6. Be consistent
For cardio to be effective, it needs to be done consistently. Experts recommend at least 150 minutes of moderate cardio or 75 minutes of vigorous activity per week. If you are just beginning to incorporate cardio into your routine, start with small increments until you work your way up. While any amount of cardio is better than nothing at all, you may not see the results you desire unless you are engaging in a reasonable amount of cardio consistently.
7. Talk to your doctor
Your doctor can offer personalized exercise suggestions based on health factors such as age, weight, and current physical condition. Depending on your medical history, including injuries to your joints, bones, or muscles, your doctor may advise you to avoid certain workouts that can potentially worsen your condition. With a reliable cardiology assessment, you can confidently begin a new cardio routine to kickstart your journey towards better health.
Cardio is an important part of maintaining good health and plays an important role in reducing various health risks associated with heart disease, high blood pressure, and diabetes, to name a few. To get the most benefit from your cardio workouts, it is important to add variety, intensity, balance, and consistency to your routine.
