You can get an effective aerobic workout without having to head outdoors. Indoor cardiovascular exercises help increase your heart health, improve muscle tone and burn fat from a comfortable setting. Whether you are working out from your home gym or the local fitness center try to exercise at least three to four times per week. The Centers for Disease Control and Prevention suggests at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week.
Running on Treadmill
Try running on a treadmill for 20 to 30 minutes per session to increase your cardiovascular health. You can purchase a treadmill for home use or get your workout in at the local gym. Most treadmills offer an incline option, meaning you can simulate running up a slight grade for a more intense workout. If you've never run on a treadmill before, have a personal trainer or gym representative teach you how to properly use the equipment.
Jumping Rope
Jumping rope provides you with a powerful indoor or outdoor cardiovascular workout. Stand with your feet in the center of the rope. Pull up the ends and if the handles reach your armpits, the rope is the proper length. Keep your feet one inch off the ground while skipping rope, stepping forward with the same leading foot. Maintain a slight bend in the knees and keep your head upright. Jump rope for 30 seconds and rest for one minute. Follow this pattern for a total of five minutes and increase time as your fitness level improves.
Stair Running
If you want an inexpensive indoor workout try running up and down a flight of stairs. Stair running offers you a comprehensive leg workout, helps you burn fat and increases your heart health. For a more effective workout wear a backpack loaded with weights. Introducing more resistance to the exercise can help strengthen your muscles and boost the overall intensity of the movement.
Tips
If your schedule is busy consider spreading your aerobic activity out during the day. Break up your exercise sessions into 10 minute blocks to reach the suggested amount. Make sure to warm up for five minutes with a moderate walk and light stretching before you exercise to bring blood into the muscles. Before starting a cardiovascular training regimen, please consult your physician.
