Cardio, short for cardiovascular, is a form of exercise that works your heart and lungs and will improve your aerobic fitness, Defined by the American College of Sports Medicine as your ability to take in, transport and utilize oxygen, cardio exercise burns calories and helps maintain the health and well-being of your heart, your lungs and your circulatory system.
Benefits
According to the ACSM, performing three 20-minute workouts per week while maintaining an exercising heart rate of 60 to 90 percent of your maximum will lower your risks of suffering high blood pressure, coronary heart disease, diabetes, stroke, heart disease, obesity and other metabolic disorders associated with being sedentary. Cardio exercise can conveniently be performed around your home.
Equipment-free Cardio
You don't have to spend any money to improve your aerobic fitness as there are exercises you can do that require no equipment. If you have a staircase in your home, you can perform step-ups at the foot of your stairs. Alternate leading legs each step you take. You could use the bottom step only for an easier workout or two or three for a more challenging workout. Try performing step-ups for either a fixed time, such as 10 minutes, or by counting repetitions. Use the handrail if you need help with balance, but avoid pulling with your arms.
Mini Trampolines
According to Albert Carter, mini trampolines, sometimes called rebounders, allow you to perform jogging, running and jumping exercises on the spot. Because they have a bouncy surface, mini trampolines absorb the shock of your footfalls and reduce your chances of suffering an injury. Mini trampolines can provide you with a fun cardio workout in minimal space and, in 2010, could be purchased for around $100.
Home Cardio using Calisthenics
Performing body weight exercises such as squats, lunges, push-ups, jumping jacks and marching or running on the spot will also elevate your heart rate and benefit your aerobic system. To get the most from calisthenics, perform the exercises as a nonstop circuit to keep your heart rate elevated. Try alternating between upper and lower body exercises to avoid tiring one part of your body more than others.
Home Cardio using a Jump Rope
Jumping rope is a favorite exercise of boxers and is a cheap and effective cardio exercise. Make sure you have sufficient space around and above you before doing any rope jumping. Confirm that your jump rope is the right length for you by standing on it with your feet together. The handles of the jump rope should reach your arm pits. If it's too long or too short, you will find jumping rope harder than it should be. Start off by jumping with both feet together before progressing onto alternate foot movements, lifting your knees or running on the spot.
Home Cardio Exercise Machines
A wide variety of home-use cardio machines are available in most sporting goods retailers. You can choose from exercise bikes, treadmills, cross trainers and rowers. Home-use cardio exercise equipment is generally less sturdy than the commercial versions found in gyms but, because it is likely to be used less, this is not an issue. Because even home-use cardio equipment can be expensive, make sure you try it before you buy it so you won't end up with something you won't use cluttering up your home.
Home Workout DVDs
A large number of home workout DVDs can lead you through a cardio workout using aerobic, dance and martial arts moves. You will find these DVDs in sporting goods and fitness stores as well as on line. When you purchase a workout DVD, you should make sure that it is suitable for your individual fitness level and has been produced by a reputable fitness expert.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
- "Rebound Exercise: The Ultimate Exercise for the New Millennium"; Albert Carter; 2005
Member Comments