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Top 5 Best Cardio Workout and Exercises

 
Target you toning exercises
 
 
Top 5 Cardio Workouts
 
The best course of action anyone can take in order to lose weigh and to have a healthy heart is to get into cardio exercises. Today, there are numerous cardio exercises to choose from. However, people pick something that they enjoy doing. The top 5 cardio workouts based on research are the following:
 
Running
 
Running is the most popular cardio work out today. It doesn’t require expensive or special equipment, and it can be done almost anywhere. The best thing about running is it burns calories seriously especially if it’s done on sprints and hills. Studies show that an average person weighing 145 lbs can burn up to 300 calories at 5.2 mph in 30 minutes.
 
Equipment Needed
 
Running doesn’t require much. A good pair of running shoes and appropriate clothing that will match the weather will suffice.
 
Cardio Workout Routines
Running starts with good warm up. 5 minute walk and 10 minute jogging is the best way to start. Running has several variations. These are:
 
 Jogging – It is commonly included as part of a regular routine not only in running but also in cross-training. It also serves as warm up exercise for runners.
 Moderate distance – This means running in preparation for 5k and 10k runs.
 Long Distance – Covers 5 km, 10 km, half marathon and marathon events. Ideal for people aging from 27 – 37 years old.
 Cross Country - A kind of sport where runners are competing to complete varied distances. It includes running on mud, grass, water, and woodlands.
 Short Distance – Running from 100m to 1 mile. This variation requires faster speed.Muscle Groups
Running involves ankles, hips, and knees. It also includes the quadriceps, gastronomies, hamstrings, hip flexors, and soles muscles.
Preparation
 
Here are some helpful tips before running:
 Warm up. This is beneficial because it supply more nutrients to specific body parts that will be used while doing the activity. It also lubricates the joints and warms up the muscles.
 Stretch. Experts recommend 5-10 minute stretching to maintain or even increase muscle flexibility.
 Keep the exercise program light during the first week. Slowly increase speed and distance on the succeeding weeks.
 Cool down. End the running by jogging then walking slowly.
 Rest each fatigued for 1 - 2 days.
 
Boxing for cardio strength
 
Boxing is considered one of the best cardio workouts. For this workout, the heart rate range from 50%-70% of a person's maximum heart rate. This can be easily determined by subtracting the age from 220 and multiplying it by .5 to get the minimum heart rate and multiply it by 7 to get the maximum.
 
Equipment Needed
This workout requires heavily padded leather boxing gloves and boxing shoes. The best boxing shoes are made of synthetic leather with sculpted polyurethane soles. Punching bags and appropriate clothing are also required.
 
Boxing cardio Workout Routines
The first step in getting into this workout is to have interval running. It consists of sustained, intense running for a set time and distance. This will condition the body for boxing. Common intervals of distances are 200 - 800 meters. For beginners, workout routine consists of 1-mile warm up, 600 meter run, and 800 meter light jog to cool down. Running should be kept at an intense pace to make the heart rate reach the anaerobic levels.
 
Muscle Groups targeted
Boxing involves a lot of muscle groups. These are the bicep, quadriceps, hamstrings, Gastrocnemius and Soleus muscles, and Erector Spinae muscle group. In addition, boxing exercises also include the abdominal muscles, internal and external oblique muscles groups, Pectoralis muscle group, and Latissimus muscle group.
 
Cardio workout Preparation
 Prepare all equipment needed.
 Do 5-10 minute warm up exercises.
 Do a 10-minute basic resistance endurance training. This will emphasize the level of speed, endurance, and strength.
 Do a 5-minute drill, combining multiple punches and defensive work.
 Do a timed rounds punching light to heavy bags.
 Cool down by doing a 5-minute stretching to stabilize the heart beat.
 
Swimming excellent for heart strength and low impact
 
Water aerobics are great start for strengthening workouts. Swimming is a technique that humans are using to move through water by using certain movements of the body. Swimming, like boxing and running is one of the best cardio workouts today.
 
Equipment Needed
Pair of swimming goggles, swimsuit, and a pool are the equipment needed before taking the plunge. Swim fins, hand paddles, leg floats, and kickboards are optional equipment for beginners.
 
Workout Routine
This 2,000 – 2,500 meter swimming work out is designed for beginners. Start the routine by doing a 250 – 400 meters freestyle, backstrokes, and breaststrokes. This would serve as a warm up exercise.
Then, do a balance drill. Scissors kick while extending the arms in front. The head should be submerged in the water and turned side when breathing. Pause every 25 meters. This will improve the balancing technique while in the water.
Do a side balance drill after. Scissors kick on the right side while extending the right arm. The head should be leaning on the right shoulder, slightly open the mouth above the surface. Press the armpits against the water to achieve balance. Do 2x50 on the other side. Pause every 25 meters.
Finish the workout by doing any combination of interval or distance workout. The best combination is 2x100 backstrokes, 2x100 breast strokes, and 10x50 freestyle. Rest for 60 seconds. Cool down by doing 150 meter easy strokes.
 
Muscle Groups
Swimming involves nearly all major muscle groups. It is considered one of the best whole body workouts. Strokes like freestyle, backstroke, and breaststroke use abdominal, gluteals, biceps, quadriceps, triceps, and hamstrings.
Preparation
Swimming routine, like any other physical fitness activity, should start with consultation with the physician and warm up.
For beginners, it is wise to start slowly and increase their limits as they become stronger. A 30-60 minute swim is good enough for starters, this can dramatically reduce the risk for diabetes, strokes, and heart disease.
Monitoring the heart rate is also essential. This can be determined by getting the maximum heart rate and checking this regularly while doing the exercise. Checking the pulse should also be considered. This can be done by counting the number of beats during a 10-second period. The number of beats should be multiplied by 6 to get the heart rate.
Swimming has a lot of variations. For beginners, Freestyle is the best technique to start with. This is the most popular, fastest, and easiest stroke.
 
Power Walking slow cardio resistance
 
Power walking has increased popularity across the nation in past years. Perhaps because it is the most convenient form of cardio workout that can be done by anyone including senior citizens.
 
Equipment Needed
Like running, power walking doesn’t require much. A good pair of rubber shoes and appropriate clothing that will match the weather will suffice.
Workout Routine
Power walking workouts are designed to build endurance, aerobic capacity, and speed. They are also designed to burn fats and increase heart rate.
Here’s one of the best power walking routine to burn fats:
Start the routine at an easy pace for 5-10 minutes. Stop and slowly do flexibility and stretching exercises for 5 minutes. Resume walking at a pace that would bring up the heart rate up to 70% of the maximum heart rate.
Muscle Groups
Power walking include ankles, hips, and knees. It works the quadriceps, gastrocnemius, hamstrings, hip flexors, and soleus muscles.
 
Ashtanga Yoga for core strengh and cardio workouts
 
This is considered as the most physical form of Yoga. It involves traditional yoga poses and powerful aerobic moves at the same time.
 
Equipment Needed
Yoga doesn’t need fancy clothing or shoes. All it takes are tights and leotards, T-shirt or sweatshirt, shorts or sweat pants, and sticky mats. Optional accessories are Yoga belt and foam block.
 
Workout Routines
A typical Ashtanga Yoga routine includes 3 techniques. These are Ujjayi breathing or the victorious breath, Mula bandha or root lock, and Uddiyana bandha or the upward lock.
Ujjayi breathing is a classic pranayama breathing technique. It keeps the breath steady by passing it across the back to throat. Mula bandha on the other hand is a traditional energy-rising technique that draws awareness to the body core. It intensifies and draws the energy at the base of the spine. Lastly Uddiyana bandha, firms the abdomen and brings the breath up in order to expand the rib cage, lungs, and chest.
 
Muscle Groups
Ashtanga Yoga involves all major and minor muscle groups in the body. It’s considered total body work out that does not only burn fats but it also improves muscle joint mobility and flexibility.
There are numerous Cardio Workout today. When picking for the best one, choose something you enjoy the most to get excellent results and self-satisfaction.
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