3 Good Exercises For Cardiovascular Training


Cardio is an important part of any fitness regimen, even if you are primarily focused on building muscle. Many of the exercises that can improve your cardiovascular fitness also have other benefits, such as improving strength or agility.

1. Walking/Running

Walking or running is the easiest way to increase cardiovascular fitness, but it can be the most mundane for some people. To keep yourself motivated, try to avoid relying exclusively on the treadmill. Some localities have running groups, which can make walking and running more interactive. Additionally, going outdoors and experiencing different terrain is not only mentally stimulating, but it changes the level of intensity during your exercise. If you prefer or must use the treadmill, manipulate the speed and incline to maximize intensity. When you are aiming for cardio benefits, increasing strength, or trying to improve your endurance, it can be more beneficial to walk or run at a slower pace, but increase the incline.

2. Kettlebell Swings

Kettlebell swings are often used for their cardio and strength benefits. To perform the movement, you stand with your feet about hip's width apart and hold the kettlebell with both hands. Swing the kettlebell up, then down between your legs. Adding in a slight squat when the kettlebell is between your legs not only helps you propel the kettlebell upward, but it mimics a weighted squat. When you are just starting this exercise, make sure you use a kettlebell that is heavy enough to be challenging, but light enough that you can control the weight. As you become stronger, you can increase the weight to maximize the cardio benefits and strength-building aspects.

3. Jump Rope

Jumping rope is another easy way to incorporate cardio because a decent jump rope is inexpensive and you can even perform the activity in your home, garage, or driveway. In the beginning, just focus on jumping rope consistently, even with a relatively slow pace. Once you are able to perform the activity at a moderate pace for several minutes without a break, you can incorporate more challenging variations. The easiest way to find variations is to watch instructional videos. If you have a dedicated area where you can jump rope, you may want to invest in foam exercise mats. This can help reduce some of the impact on your knees and ball of the foot during jumping.

Running, kettlebell swings, and jumping rope can be combined to form a circuit for high-intensity interval training (HIIT). Keeping your cardio interesting and challenging is the best way to increase cardiovascular fitness through exercise. For more information on cardiovascular gym training, contact your local professionals. 


20 January 2019

multitask to include exercise in your busy day

As the mother of three, I have a hard time finding enough hours in the day to get everything done that needs to be done. My doctor told me that I needed to increase the amount of exercise that I was getting each day. I laughed at him and told him that I didn't have more than 10 minutes to shower each day. He continued to explain all of the benefits of finding the time to exercise and I told him I would try. I started looking for information about mothers finding time to exercise and found out that a lot of exercises can be done while doing other things. Find out how to multitask and include exercise in your day without losing any time.