Cardio Workout ?
What do you think when you hear "cardio"? Maybe running, maybe elliptical machines, stationary bikes, or even rowing. But there is much more to cardiorespiratory training than steady-state endurance workouts - a.k.a. this trucking for long haul.
It is efficient, provides convenience, and can also save you money. Fortunately, a good cardio workout does not require a ton of space or fancy equipment.
Benefits Of Cardio Workout.
Enhance General Health
When you mix cardio exercise and strength training, you are effectively training your ligaments, joints and muscles with both your lungs and heart. Exercising in this way will help you build a better overall healthy body, increasing your posture, ambulance, flexibility and even balance. This will impact your exercise sessions as well as your daily life.
Rapid Weight Loss
Combining these two exercise routines increases the overall intensity of your training period. This will lead to more and more fat burning during training and similarly after your exercise sessions.
This is due to strength training that will eliminate glycogen from muscle tissue. On the other hand, the degree of this effect is dependent on the general intensity of strength workouts.
This is definitely one of the many benefits of training in this way. The result is that when you are sleeping on your couch your system keeps on burning body fat for energy!
Reach your Fitness Goal
The real fact is that if you combine cardio and strength training together in an intelligent way, it would turn into one of the most effective means to easily achieve your physical fitness as well as fat reduction goals is.
When you find a proper balance in their mix that fits your personal lifestyle and fitness level, you will find that it is practically the most powerful way to reach your physical fitness goals.
Seeing quick results from a combination of two routines will not decrease your fitness to motivate you to desire even more levels.
Increase in Pleasure and Excitement
Combining different styles of strength training and cardio increases the general excitement of your workout session as it allows you to do a variety of exercises. Thus, it gives you lots of exercise options and challenges that you can try to complete.
Additionally, weight training acts as a very good stimulus as it helps you succeed quickly when you incorporate it with your cardio exercise. The reason for this is that cardiovascular workouts used alone may take some time to reflect results. After saying that, lifting the joint weight increases the effect and you start experiencing the results very quickly.
When you improve your strength training and cardio exercises, you will start feeling in a wonderful way. This is one way to increase your self-esteem. Weight training can help increase your confidence and perceived strength over time. The feeling of becoming strong is also highly uplifting.
Top 7 Best Cardio Exercise
1. Split Snatch
How to: Start with the left hand flat and parallel to the mat, in a squat with the left hand and holding a dumbbell between the legs, which is resting on the floor, with the right arm extended at shoulder level for balance. In an explosive movement, keeping the dumbbell close to the body, lift the torso up, pull the weight overhead until the left arm is straight (hold it forward with the ear and palm), and hop right left forward. And the left leg back then lower down, then stop when both legs make an angle of 90 degrees. Get up to stand with the feet under the shoulders without lowering the dumbbell. It is a representative. Complete 4 to 5 sets of 8 reps per side.
How to: Start standing on top of the mat. Extend the arms directly in front of the body, and in one motion, sit on the floor, roll back over the shoulder blades, help move the arms to the hips and extend the hips towards the ceiling. Use the momentum to reverse the motion and return to start. It is a representative. Complete 6 sets of 10 reps.
3. Jump Rope
What: While jumping on it, repeatedly twisting a rope with the handle and reciting (optional) mantras
Why: It's great cardio, burning about 210 calories in 20 min. Jumping ropes are inexpensive, travel well, do not require any special skills, and you can have a place anywhere.
Requirements: A jump rope, good shoes, patience, and practice
Precautions: It looks easy, but beginners can get stuck. For best results, twist the wrist with a rope, not the arms and gently on the ground. Jump high enough to just clean the rope.
Variations: Jumping on one leg, alternating legs, crossing legs, jumping with high knees, doubling rope.
Best ways to use jumping rope in workouts
- In a starting circuit: jumping with a 10–30 second jump in place for 5–10 circuits. Work slowly for long jumping sessions.
- In a cardio circuit: Optional for 30-60 seconds of jumping with other cardio exercises such as marching, jogging, jumping jacks, etc.
- In a cardio / strength circuit: Alternate to 30-60 seconds of jumping with strength exercises such as squats, lunges, push-ups and dips.
What: Jogging in a steady state
Why: It's simple, accessible, increases heart rate, and is a great way to warm up for more intense exercise.
Requirements: A good pair of shoes
Precautions: This is high impact, which can tax joints, and can be boring. Because there is no forward movement, it is not as intense as walking outside.
Variations: Press the arms upward, high knee, butt kick, wide knee
Best ways to use jogging in place in workouts
- As a warm-up: Start by marching in place, then slowly change to a jog to prepare your body for more rigorous exercise.
- In a cardio circuit: Perform alternate jogging with other cardio exercises such as marching, jogging, jumping rope, step touch etc. Do each for 30–60 seconds, repeating the circuit for 10–30 minutes.
- In the cardio / strength circuit: Alternate 30-60 seconds of jogging for 10-30 minutes with strength exercises such as squats, lugs, push-ups and dips.
5. Sit Outs
How to: Start on all fours, knees slightly above the floor, balancing on the balls of the feet. Bending the torso to the left side of the mat, raise the left hand above the floor, rotate the right foot under the body and across the knee and rotate the left knee towards the ceiling, leaving the left heel to support the bottom. Turn the movement upside down to return to starting and repeat on the other side. It is a representative. Complete 4 sets of 10 reps.
6. Bench Runner
How to: Start standing with the right foot of the toilet above the box or step and lie the left foot flat on the floor. Quickly switch legs, touch the box with the left foot, and then return to start. It is a representative. Complete 4 sets of 10 reps.
7. Squat Jump
What: With a squat position, jump as high as you can, get back into the squat
Why: Doing Squat jump that will increase heart rate, burn calories and increase strength in the legs.
Requirements: Strong knee, experience with high impact exercise, and a good pair of shoes
Precautions: This exercise is high impact and high intensity, and requires strong joints and a strong heart. As with any plio exercise, land gently for the protection of the joints.
Variations: Inmate squat jumps (with your hands behind your head), frog jumps (while touching the ground when you squat), on a BOSU
Best ways to use a squat jump in a workout
- In a cardio workout: Include 30-60 second squat jumpers in your regular cardio workout or in a cardio circuit, such as other exercises, such as marching, jogging, rope jumping, step touch and more.
- In lower body workouts: Add 30-60 seconds of squat jumps after every 3-5 lower body exercises, such as squats, lugs, or deadlifts to increase intensity, strength, and power.
- In high-intensity interval training: Jump 30-60 seconds squat, rest 30-60 seconds and repeat for 10 or more minutes. You can also use the squat jump in a Tabata workout.