The best description of cardio exercise is, sustained movement over a period of time that raises your heart rate. In 2007, the American College of Sports Medicine and the American Heart Association released new guidelines for physical activity. For healthy adults under the age of 65, the recommendations are to engage in moderately intense cardio exercise for 30 minutes a day, five days a week; or you can choose vigorously intense cardio 20 mintues a day for three days a week.
Walking: Indoors or Outside
Whether you choose to walk indoors on a treadmill or outside to enjoy the scenery, walking is one of the most convenient and popular forms of cardio exercise. If you walk at a 3.5 mile per hour pace, you can walk two miles in about 35 minutes which meets the American College of Sports Medicine guidelines. Some of the advantages walking has over other forms of cardio, is that most people can participate in a walking program without guidance and the activity requires no special equipment. Walking on a treadmill inside allows you to vary your workout with different inclines, speeds and pre-programmed interval workouts. Another advantage of walking on a treadmill is you can get your cardio in, come rain or shine.
Swimming
Swimming is another effective form of cardio exercise. For pregnant women, senior citizens and persons suffering from arthritis pain, swimming may be the best cardio option. Exercising in water places a high demand on your heart and lungs which is beneficial for improving the cardiovascular system. Less demand is placed on the joints in the water, so for many it is way to get a lot of gain without a lot of pain. An average person weighing 150 lbs. will burn about 400 calories in one hour of moderate swimming. Trying different strokes, such as the breast stroke, back stroke and American crawl, also allows you to work different muscles of the body while you get your cardio benefit.
Indoor Cycling Class
Indoor cycling is another non-impact choice for cardio exercise. The teamwork-like atmosphere can be very beneficial for individuals who need encouragement and camaraderie to engage in exercise. Most indoor cycling classes are designed for all fitness levels and students are encouraged to go at their own pace. On the average, you will burn about 500 calories in only 30 minutes of stationary cycling.
Aerobic Dance Class
Aerobic dance is a broad term that encompasses a variety of dance-move based group aerobics classes. From cardio funk, to salsa and hip-hop aerobics, this form of cardio exercise gets your heart rate up and keeps you moving continuously for an hour. If you are a person that gets motivated by funky beats and cool music, aerobic dance may be the best choice for you to get in your recommended cardio-intensive exercise.
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