Regular training provides an opportunity to strengthen the cardiovascular system, increase endurance, and keep the body in good shape. Any workout that makes the heart work in a fast mode is related to cardio loading.
Here are the best low impact workouts for your cardiovascular health:
Treadmill
If you like running but do not want to train outdoors in bad weather, you can head for a treadmill. It allows you to exercise in a more comfortable environment, particularly during the winter season.
Choosing a bowflex treadclimber, you will burn more calories than you would on an exercise bike, stepper, and rowing machine. If you compare the track with an elliptical trainer, there is no consensus on which one burns more calories. The figures are approximately equal.
See Also: Get To The Grind: Hop on, Hop off Treadmill Sprinting
Elliptical Trainer
An elliptical trainer will appeal to those who do not like running but want to burn as many calories as possible. This trainer simulates climbing stairs or skiing.
With an elliptical trainer, you can move large handrails, reducing the load on the legs and increasing the tension of the body and arms.
Some elliptical trainers can work in stepper mode.Their movements resemble stair climbing.
Exercise Bike
Compared to running on a track, the load on the joints is minimal when exercising on a stationary bike. This is one of the reasons why it’s considered a gentle and safe form of cardio even for people recovering from injuries.
However, only the lower body works on the exercise bike. The arms, shoulders, and body are devoid of even the insignificant load that falls on them while running or using simulators like the elliptical and rowing ones.
Running
Although it looks like it provides the simplest and most natural load for the body, running is not suitable for everyone. Any person can start running, but whether he will benefit from it depends on many factors.
If you are overweight, have problems with your legs joints or have poor physical fitness, you need to be very careful when choosing a load. If you prefer running, you need to gradually increase the intensity of your training. Although running will not help you build up muscles, it can be enough to keep them in good shape.
Running at the slowest pace requires more effort than quiet cycling. This makes cycling a great start for people with poor physical fitness. Unlike running, there is no shock load on the legs while cycling. This is another pro for people who are not accustomed to serious workloads. Moreover, cycling at speeds up to 15 kilometers per hour is helpful for people with varicose veins.
See Also: How Runners Can Easily Improve Their Foot Strength
Swimming
Swimming is a perfect workout for overweight people and those who have problems with joints. The probability of getting injured while swimming is low since the load on the joints is minimal.
Swimming can help strengthen the legs, arms, shoulders, and back. It can strengthen your abdominal muscles, too.
Any cardio load has a positive effect on the respiratory system, but swimming definitely outperforms other sports. While swimming, exhalation is not carried out into the air, but into the water.
It’s a denser environment, which requires more effort. The swimmer needs to hold his breath for a certain time after inhalation. Due to this training, the lungs’ capacity increases and breathing becomes fuller and deeper.
Stepper
This trainer simulates climbing stairs.
There are several types of steppers:
- The classic compact simulator — it comes either without handrails or with two types of handrails and a display.
- Balancing stepper with expanders — this enables you to turn from side to side while allowing both legs and arms to be involved in the movement.
- Rotary stepper with a rotating handle — it allows you to completely rotate the body from side to side while walking.
Depending on the simulator, different muscle groups are trained.
The classic stepper mainly loads the legs muscles, calves, hips, and buttocks. The simulator with expanders, meanwhile, provides pressure on the arms and abs. It also improves your sense of balance. In addition to the legs, the rotary stepper also trains the muscles on your back, chest, and shoulders.
Aerobics
This is a great option for someone bored with doing cardio exercises alone.
Aerobics includes active walking, jumping, exercises for stretching, and working out different muscles on the floor. Dance aerobics can include elements of a variety of dance styles. Examples include Latin dance, mamba, hip-hop, zumba (this is just a mix of aerobics and dance) and many others, at the discretion of the coach.
Step aerobics is a popular choice as well. The exercises are performed on elevations and include active walking on the steps with tilts of the body and hand movements.
Why Cardio Training Is Important
Cardio training develops the cardiovascular and respiratory systems. It also improves the endurance and aerobic capabilities of a person.
Moreover, they are needed for:
- Weight loss
- Increasing stamina
- Increasing the intensity of the cardiovascular system
Cardio exercises are necessary for everyone. The right choice of cardio load and the right intensity can increase aerobic performance without compromising muscle.