Cardio
Cardio is often overlooked especially when working out at home. As many people work out at home to save time, cardio is frequently ignored. Numerous people believe cardio to just be running, however cardiovascular exercise is anything that raises your heart rate above normal, but still at a level where you can function (ie talk). Therefore an alternative to spending time exclusively on cardio could be keeping your heart rate up through out your workout. This could be done with proper organization of the workout. For example when working out your upper body, instead of focusing on your biceps and taking a break when you are done your first set, move on to your triceps. When you finish your triceps, do a set for your chest. By the time you finish these sets your biceps will be rested and ready for the second set. If you continue with a pattern like this your heart rate will constantly be increased, and you will be working on your cardio.
Health Benefits other the weight lose from cardiovascular exercise.
- Builds stamina and increases endurance
- Good for the heart as it lowers blood pressure and improves blood circulation
- Improves your vascular system as it improves your lung capacity and increases oxygen uptake by your blood.
Jogging is an excellent way of burning calories as 30 minutes will burn about 400 calories depending on the intensity of the jogging. Since running outside is not always possible and treadmills can be expensive and bulky, below are a few examples of simple cardio burning exercises.
How long should I work cardio for?
There is no simple answer to this question. Understanding how loosing weight works will help give you a better idea of how long you need to work out for. Here is some more information about the key to loosing weight.
Exercises Jump rope
Using a proper rope is key to jumping rope. If you stand in the middle of the rope, the ends should come up to your armpits. A rope with some weight to it helps as well.
Jumping high is not the key to jumping rope. Having a good rhythm to keep your heart rate up is ideal. So try to stay on the balls of your feet and keep them moving. Below are a couple links to websites that have more detailed instructions.http://www.youtube.com/watch?v=viPtmwUi3PM (advanced)
http://www.youtube.com/watch?v=4U57Q4XIfoM
Knee Ups
Knee ups are simple and they can be done in very little space. With your feet under your shoulders began with raising one of your knees up to waist height. Then the foot goes right back under your shoulder. Then raise the alternate knee up to waist height and back down. Repeat this while swinging your hands just like running. Holding your hands at waist height and hitting them with your knees will insure that you are getting your knees high enough. Do for 1-3 minutes.
Butt Kicks
Much like knee ups, butt kicks are done in one place. Butt kicks are simple and are done just like their names suggests. Often people kick back to far, try to keep your feet under you and bring them right up to your bum. The link on the left provides a good tutorial. Butt kicks can be done moving forward slowly like in the video or standing in spot. Do for 1-3 minutes.http://www.ehow.com/video_4460150_the-butt-kick-track-field.html
Jumping Jacks
Jumping jacks are a great way to keep your heart rate up.
Plyo-Lunge
Stand in a lunge position with your right foot in front and your left foot in the back. In a quick and explosive motion switch your feet. Make sure that your front knee never goes further then your front toes. Keep your back straight and perpendicular to the floor. Adding weights in your hands will make the exercise more difficult if you need a little more of a challenge. Repeat for 1-3 minutes.
Side to sides
Place two objects about 4-5 meters apart. Pylons or cones work perfect. The key to this exercise is to try and stay low to the ground in an athletic position with your knees bent. Move from one object to the other without crossing your feet. Remember to stay low and move quickly. Repeat this going back and forth for about 2 minutes.