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Cardio exercises help the body to be flexible and increase endurance. This is a physical activity that has many health benefits. Accordingly, you should choose your favorite cardio exercises to maintain your daily exercise routine. Here are 14 of the most interesting and popular cardio exercises that you can refer to.
1.Benefits of Cardio Exercise Cardio exercise is any type of activity that gets your heart rate up. Cardio exercises increase the heart rate, breathing faster and deeper so that the blood vessels will dilate to carry more oxygen to the organs. At this point, the body releases natural pain relievers called endorphins, which improve many aspects of health, including heart health, mental health, mood, sleep, weight regulation, and metabolism. metabolism.
The physical and mental benefits of cardio exercises are:
Weight management: The Centers for Disease Control and Prevention (CDC) says there is plenty of scientific evidence to show that exercise 150 minutes of moderate-intensity cardio per week will help you maintain a healthy weight over time. Heart disease prevention: Research has shown that doing regular cardio exercises can help prevent cardiovascular disease. This accounted for 31% of global heart disease deaths in 2012. Improve mood: cardio boosts production of natural pain relievers called endorphins. So, cardio exercises help improve mood and increase feelings of happiness. Live longer: According to a study, people who regularly do cardio exercise live longer. MORE: How many minutes a day should you do cardio to lose weight?
2. Top 14 Fun Workouts Choosing a favorite exercise will be the key to sticking to any workout plan. When you find an exercise that you love, you will have a lot of fun and keep an open, creative mind from which to form a daily practice routine. The most popular 14 interesting cardio exercises will be included in the article below:
2.1 Jumping rope Jumping rope is a very popular subject especially among elementary school students. However, they offer many benefits and can be easily done anywhere. Turn on your favorite playlist and dance to the beat. Maintain jumping rope 150 minutes of exercise per week for the best results.
Nhảy dây đúng kỹ thuật và thường xuyên giúp đem lại hiệu quả cao
2.2 Dancing Dancing is a great way to de-stress and get your heart pumping, whether you're right- or left-footed. Find yourself a zumba club or class for a daily workout.
2.3 Team sports Team sports like soccer, basketball, badminton, volleyball, etc. will keep you happy and healthy. Find yourself a favorite sport and join the lineup to participate.
2.4 Power Walking Power Walking is a power walking exercise, which is an exercise technique that emphasizes speed and arm movement, with many benefits for cardiovascular health.
MORE: Cardiovascular Sports
2.5 Swimming Swimming is a great way to get your heart rate up while protecting your joints. If you're not completely confident in your swimming skills, use a board and do a few laps. This move focuses not only on your legs but also your abs.
2.6 Boxing Boxing or boxing is a martial art and a combat sport between two people. This will make a new choice for health training. Just 30 minutes of boxing can help you burn up to 400 calories.
2.7 Trampoline-ing Trampoline-ing is an exercise that uses a trampoline to jump. Turn on your favorite tunes and run or dance in place to great effect.
2.8 Cycling There are many exercises that are suitable for your health condition. In which cycling is one of the gentle exercises that bring high efficiency. You can ride a bicycle to relax outdoors or ride a machine in the gym.
2.9 Hiking Hiking will be a fun activity for those who enjoy outdoor physical activity. Exercising outside not only helps promote cardiovascular health, but also enhances mental health, helping you relax and more comfortable after work.
2.10 Rowing Rowing is a favorite exercise for those who want to develop their arm muscles. However, you can also join this sport to help strengthen the cardiovascular, as well as strengthen the abs and back muscles. If you've never tried, challenge yourself with something new.
MORE: Should I do cardio every day and how much time is enough?
Chèo thuyền giúp người tập phát triển cơ bắp cánh tay
2.11 Hula-Hooping Hula-Hooping is using a hoop then rotating it around the waist, limbs or neck. The hip swing will increase your heart rate and improve your strength and endurance.
2.12 Walking Walking is a great choice for those new to exercise. A 10-minute walk can also help you improve your heart health. People who walk every day often have better stamina and endurance.
2.13 Jumping Jumping is an easy exercise to do that doesn't require the use of any other equipment. This device-free activity can get your heart rate up quickly, so exercise in the morning when you wake up or when you get home from work.
2.14 Stair climbing Stair climbing is a great way to get your heart pumping and your body to sweat. Look for a park with a large staircase or stairs in a certain building to exercise. Or you can climb the stairs by limiting your use of the elevator.
In short, cardiovascular exercise is an important part of a long and healthy life. Find your favorite subjects, keep an open and creative mind so that you can form a daily practice routine.
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Reference source: healthline.com
