Exercise that stresses the cardiac system increases the strength of your heart and lungs and decreases the risk of obesity and cardiovascular disease. Although low-intensity exercise such as walking and gardening have been shown to be beneficial, more intense cardiac activities are more efficient in improving the cardiopulmonary system and decreasing body fat. There is an array of things you can do to perform cardiac exercise.
Running
Running is among the most popular cardiac exercises because it doesn’t require equipment besides running shoes and it can be done nearly anywhere. Many people run outside, but a treadmill is an option for those days when the weather is bad. A good technique is to vary your running intensity or terrain, by running up hills or implementing bleacher climbs between laps around the track. For most individuals, running is an effective option for cardiac exercise, but for those who are severely overweight, another lower impact activity may be a better choice to avoid the added stress that running can put on your joints.
Swimming
Swimming incorporates the entire body and because of that, raises the heart rate efficiently. In addition, swimming lacks the jarring landings of running and jumping, so it places little stress on your joints. Vary your workouts by switching the stroke you use, such as completing a couple of laps of freestyle, then doing backstroke and breaststroke. Use a kickboard to rest the shoulders and work the legs more. Swimming is considered nearly a perfect cardiac exercise option except for those who are interested in increasing their bone mass, which requires a weight-bearing exercise.
Biking
Although you’re sitting while exercising, biking is still efficient as a cardiac exercise because it incorporates the largest muscles in the body, which are within the legs and butt. Biking outside on a mountain or road bike is a nice activity when the weather is nice, and a stationary bike in a gym or at your home is an option for when the weather isn’t so nice. An indoor cycling class is an intense activity that adds an extra layer of motivation because a teacher is involved and you have others working out around you.
Elliptical Machine
The elliptical machine is available in all commercial and private gyms and can be purchased for home use as well. It’s a stationary machine that mimics the running technique, but your feet never leave the ground, providing a non-impact option for those who need it. The large muscles in the legs and butt are what propel the machine, so it has no problem raising your heart rate to train the cardiac system. Some elliptical machines have apparatuses with hand grips so that you use your upper body to propel the machine as well. Activating more muscle groups will increase the intensity of the workout. Vary the intensity of your workout sessions by increasing the resistance for a few minutes at a time.
Jump Rope
Jumping rope will quickly increase your heart rate and doesn’t take much equipment. Some may find it difficult in the beginning because of its high intensity, but with persistence and consistency, most will see improvements rather quickly. Until you build up your endurance, a good option is to include some jump rope time at the beginning or end of a separate cardiovascular workout. Jumping rope is a high-impact activity, so those with joint or lower back issues may want to choose other activities.
Rollerblading
Rollerblading, or in-line skating, is a fun alternative to more traditional cardiovascular workouts, but is still effective in raising your heart rate and burning calories. It does require space that's free of automobiles or other road dangers, but it's a social exercise you can do with family or friends. Children are more likely to engage in rollerblading than typical gym workouts. Although you primarily propel yourself forward with your legs, your entire body is engaged to keep yourself balanced.
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