Cardio respiratory exercise is an integral part of a complete workout plan. It strengthens your cardiovascular system, as well as your lungs, maximizing your body’s ability to build endurance and burn calories. Whether you are just getting started or have been exercising for years, one of the hardest parts of workout routines is maintaining variety. Spontaneity and diversity in your everyday exercises can help keep you motivated.
Walking
Many people underestimate the benefits of walking. Walking at a quicker pace or for a longer distance than you are used to can easily increase your daily activity level. Choosing the stairs instead of the elevator, parking farther away from your destination and walking while returning phone calls to friends and family are easy ways to implement walking. Challenge yourself by carrying small hand weights or strapping on ankle weights to increase resistance. Walking one mile will burn approximately 88 calories for an average male and 74 for the average female.
Running
Not feeling the burn from walking? Step it up a notch and break into a jog. Enjoyed as a leisure activity by some and as a competitive sport by others, running can be done almost anywhere. Important pointers to remember when running include allowing for warm up time, pacing yourself and being cognizant of injury -- if your body hurts, rest it.
Biking
Riding a bike can serve a multitude of purposes. Not only can it be an inexpensive mode of transportation, but it provides cardiovascular exercise for your body as well. The adventurous spirit can be engaged with mountain biking, and when the inclement weather strikes, you can find stationary bikes and indoor cycling studios at indoor fitness centers.
Swimming
Hitting the pool offers a low-impact alternative to the more common weight bearing cardiovascular exercises. Swimming helps to tone muscles in your arms and legs. Using a kickboard helps focus on your leg muscles, while using a pull buoy can strengthen your upper body. More experienced swimmers can enjoy the challenge of open water workouts, where resistance is increased.
Jumping Rope
Contrary to popular belief, jumping ropeis not just a child’s activity. It can strengthen your cardio respiratory system and help tone your lower extremities. It can burn between 300 and 450 calories in 30 minutes. To properly fit yourself with a jump rope, lay the rope flat, stand in the middle and draw the two ends up along side your body. An appropriately sized rope is one where the ends meet the underarm.
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