Cardiovascular or Cardio is any kind of physical activity that raise your heart rate,and its in general fitness

 

Cardiovascular or Cardio is any kind of physical activity that raise your heart rate,and its in general fitness part for the cardiovascular system and its considered to be the most important exercises as it have a huge impact on our inner systems as well as the outer physique because it involve many muscles.

Among the most popular and enduring of the high-impact cardio activities, jogging and running still attract and retain large numbers of exercise enthusiasts. High-impact activity involves having both feet off the ground at some point during the exercise, and therefore includes jumping rope, high-impact aerobic dance as well as certain types of advanced strength training. This type of cardio is weight-bearing, meaning that you are supporting your own body weight with your limbs against gravity.

Scientists and healthcare professionals have proof the high benefits of cardio exercises on our health and its role in saving our health from many disease such as high Cholesterol,Diabetic,Obesity,and some type of cancers, as well as a prevention from other age related diseases, there are so many cardio exercises that you can practice without even buying a membership in any fitness club or Gym, it requires just your willing to start exercising,or even if you are a bodybuilder or doing some other type of sport you still can include some of those cardio exercises alternately with your gym sessions:

1-Running :

Running has many benefit on both our body and mind. Not only is it a great way to stay fit and trim, it’s also prevent t our health from any cardiovascular disease,diabetic or even blood pressure and improve mood.

As with walking, running and jogging are weight-bearing activities, in which you work against gravity. Weight-bearing activities strengthen your bones and can help prevent osteoporosis, and also it increase your stamina.

The only difference between running and jogging is the pace. A pace of about 4 to 5 miles per hour is average jogging speed, and anything faster than that is running or sprinting.

You can run outdoors on a sidewalk or bike path, or indoors on a treadmill. You can also run on nature trails. The soft surface is easier on your joints.

To progress from walking to running, alternate a couple minutes of running with a couple minutes of walking. Continue to increase the time you spend running, until you can run for the whole time.

Is also advice to include a 20 minutes on treadmill after or before you hit the weight lifting exercises.

2-Cycling:

Cycling is another weight-bearing activity, but because you’re sitting on the bike, your legs don’t bear as much of the weight. This makes cycling a good choice for people who have knee pain.

Whether you like to pedal outdoors or inside on a stationary bike, you’ll build muscle in your legs and glutes, as well as your abdominal, arm and shoulder muscles. Cycling uphill outdoors or increasing the resistance on a stationary bike increases the challenge for your muscles and your cardiovascular system.

Check out a spinning class at your local gym. Spinning is similar to riding a stationary bike. Classes are fun, challenging and burn a ton of calories.

and is always the better option for warm-up your body, and get ready to avoid any muscle or joint pain post to the exercises.

3-Stair Climbing:

Whenever you walk on the stairs, your heart has to work harder to pump blood to your muscles. A long flight or several flights of stairs can get your heart rate up and burn many calories.

Stair-climbing as a cardio activity provides an excellent workout, building strength in your legs, burning calories and improving cardiovascular function. Put on your sneakers and climb stairs in your apartment or office building or hop on a stair climber at the gym.

4-Crunch:

Is a fat burning exercise that target the abs and the belly fats (both lower quadrant of the abdomen), many people determine that due to the genetics and hormones.

But actually the age is also a major factor for those fats , as you are getting aged the our midsection becomes the most affected part from fat storage , so along with exercises you should always take care of your diet especially the Carbs , you should always minimize your Carbohydrate intake and stick to high fiber foods such as Broccoli, Banana,Apples,Orange…..etc.

Crunch can be performed at the gym or even at home,all what you need to do is get a map lye face up on the floor with knees bent,The movement start by curling the shoulders towards the pelvis. The hands can be behind or beside the neck . Injury can be caused by pushing against the head or neck with hands, repeat the movement for 20 times in each set.