Whether you want to lose weight, build your muscles, improve your fitness level or tone your body, cardio workout is the first step forward to achieve your goal. Cardio exercises also help to maintain your blood pressure, improve oxygen flow, reduce blood cholesterol level and improve heart health.
Make exercise as your priority and include them in your routine for at least 3-4 days a week for a minimum of 30 minutes. It is important to follow a consistent workout schedule to reap the benefits of cardio exercises. Choose cardio exercises based on your personal preferences and limitations. Combine 3-4 exercises together for an effective and successful cardio routine.
Best Cardio Exercises for Women
If you are tired of using cardio equipments like stationary bikes or tread mills, then read on to find a few other simple but effective cardio exercises that will help you maintain your health.
Jump Rope Exercise
Jump rope is not only an interesting game for your children but also a valuable exercise equipment for you. It can be performed at home as well as outdoor. This exercise involves legs, hands, shoulders and back muscles. While using jump rope, do not raise the handles above your armpits to avoid muscle spasm.
This exercise may be rough on your joints and shoulder muscles. Therefore, it is important to use the right length of rope and good fitness shoes. Start the exercise routine by performing it for 5 minutes and increase the duration as you improve your ability.
Jogging and Walking
Jogging and walking can easily be called as the popular cardio routine for women. Walking is a low-intensity and extremely safe outdoor exercise. Studies consistently show that brisk walking is as beneficial as other high-intensity cardio exercises. If you are starting a new exercise routine, walk only as long as you are comfortable and slowly increase the duration and intensity.
On the other hand, jogging is a fairly vigorous exercise routine. It is an effective way to enhance your cardiovascular fitness. Jogging enhances the bone health and thereby reduces the risk of bone diseases like osteoporosis. Since jogging is a high-impact exercise, it is wise to use proper fitness shoes to avoid strain or injury.
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Cycling is one of the most effective cardio workouts for weight loss. It is a flexible exercise suitable for the young and old alike. Cycling has a positive impact on your heart and bones. The speed and duration of cycling can be altered according to your preference for a high-intensity or moderate-intensity workout.
While jogging and walking are rough on the knees, cycling protects your knees by keeping the fluid intact and helps in smooth motion. To avoid unnecessary strains or injury, the cycle seat should be fixed according to your comfort.
Dance Step Exercises
If you are not fascinated by treadmill or walking, dancing is the best cardio workout for you. It helps you to strengthen the muscles and keep the heart rate elevated as vigorously as any other high-intensity workout. Dance exercises are also extremely easy and fun to learn.
You can choose from a variety of dance exercises like cha-cha-cha, pony and grape wine. Alternatively, join a group dance aerobic class to keep your body in good shape.
Varying the type of exercises will help you to eliminate monotony and maximize the health benefits. Apart from the numerous health benefits, cardio exercises also have a therapeutic effect on the mind and play a vital role in your overall well being.