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Most people have that desire to live healthier lifestyles but are not sure where to start. The good news is, that there are many basic steps one can carry out to start on the journey towards cardiovascular exercise.
Here in this article, I am going to discuss some of the easiest and most effective cardio exercises that you may choose from.
These are great exercises that will help you get started on your quest for a more energetic or weightless body or greater general health.
Well, there is no way around it: breathe, calm down, and let’s go over how to do cardio without any equipment or a gym membership!
Why Cardio Matters
But, before we move to the exercises that we are going to do today, let’s take a closer look at just how beneficial cardio is. It’s not merely about the shrinking of the figure on the scale – while that is always a bonus.
Cardiovascular exercises help in improving the strength of your heart, and the capability of your lungs as well as enhance your moods.
Also, it is a fun way, can help people relax after work or have a good time with friends and family.
Getting Started: The Basics
Cardio exercise should be approached gradually and that is the reason why there are many options for beginners to choose from.
Remember that you need not rush it in the beginning; there is no need to try as hard as you can in the beginning part.
Starting with a short duration – maybe 10-15 minutes then increasing the time progressively depending on the level of endurance being developed.
However, note that steady practice is more valuable than strenuous practice at this level.
Walking: The Perfect Starting Point
The easiest form of exercise if you’ve never been a regular exerciser is walking. It is non-weight bearing, it does not stress the joints and can be performed anywhere.
You can begin with an easy 10-minute walk in your neighborhood without stopping at any place.
Gradually, as you become more familiar with the task, increase the speed or the time set. In the blink of an eye, you’ll be power walking for 30 minutes, and that too without getting tired at all.
Jogging: The Next Step Up
After learning how to walk, you can try light activities like jogging. You can begin with a 5-10 minute warm-up by walking and then follow with 5-10 min of jogging.
For instance, walk at a moderate pace for 2 minutes, and follow it up with a jog for 1 minute. Continue this pattern for approximately 15-20 minutes.
It is recommended that jogging time should be gradually increased as the exercise progresses to meet the required fitness levels.
Cycling: Less Strenuous
Cycling is a perfect cardiovascular activity that may not bring so much strain to your knees and ankles. You don’t have to buy a superbike – a gym exercise bike or a normal bicycle will do.
Initially, it is suggested that you begin exercising at a moderate level of intensity using Jango for at least 15-20 minutes.
And once you develop the muscles, you can decide to improve your speed or do some courses with a few inclines.
Swimming: Full-Body Workout
If one is privileged to, he/ she can swim in a pool, and this can also be good cardio. It is something that will exercise the entire body, yet it is incredibly gentle on the joints.
Start with several lengths of the pool with any stroke of your choice. Take breaks as needed. Gradually, attempt to swim for 15-20 minutes non-stop as your muscles build the endurance capacity.
Jump Rope: A Flashback to Childhood
Do you recall how you used to play skipping rope during your childhood? Now, it’s the right time to bring back the tradition!
Jump rope is one of the most exciting cardio exercises because it also strengthens the muscles that control coordination.
So, begin with short sets – like jumping for 30 seconds and then resting for another 30 seconds. Do this for 5-10 minutes.
After some weeks of training, try to jump longer and rest for less time than you did the previous weeks.
Dancing: The Fun Way to Get Fit
Cardio is fun and here are some of the things people will tell you after deciding that they have to stop doing it.
If ever there is an opportune time to sing your favorite song or dance, this should be it. It does not matter if one cannot dance at all; the value is in the exercise and enjoyment it brings.
Keep the initial warm-up to dancing exercises alone – at least up to 10- 15 minutes. The last thing you will want is to look at the clock and realize that hours have elapsed when indeed they were supposed to be busy.
Stair Climbing: Raise Your Standards
If you have stairs at home or in your office, congratulations, you already have cardio equipment.
How does this work? First, try to use a staircase to climb up and down for 5 minutes.
Start slowly, and always remember to clutch the railing just to ensure the walls of the staircase do not close in on you.
The more you’re strengthening that particular muscle, the more you could also intensify your pace or the frequency of going up or down.
Listen to Your Body
As you attempt these different exercises, make sure you note down the signals that your body gives you.
After a workout, one would feel slightly aching or weary but having pains indicates some level of injury. If it hurts do not do it or try a different type of exercise.
Please bear in mind that, the general aim of the steps outlined here is to enhance your health and not bring harm to your body.
Remember, Everyone Starts Somewhere
I have sometimes encountered people who maintain a healthy fitness regimen and are in very good health when I am just beginning and feel defeated thinking about going to the gym.
But, yes, all of them were at the same level at one point in time. Do not look for perfection; instead, concentrate on your improvements and correspondingly, appreciate your incremental achievements.
Perhaps today you managed to go out for 5 more minutes than the previous day or for the first time you were able to jog without getting out of breath. These are all wins!
Final Thoughts
As you start your cardio adventure, do not set yourself up for failure or think of being perfect. The only thing it’s about is making progress and feeling better.
It will be a full-scale day exercise where some days will be harder than others and that is perfectly acceptable. The best thing is not to look back when we are moving forward.
Thank goodness for that! So fasten your shoes, wear something comfortable, and let your heart have some workout. I promise your body will not regret it.
Who knows? You may find yourself dreading cardio as compared to something more enjoyable that you look forward to a cardio session. So come on now and start exercising!
