What are Cardio Exercises?
Cardio originates from the Greek word ‘Kardia,’ which means ‘heart.’ Cardiovascular exercise, or cardio, is moving the body with the purpose of increasing the heart rate. Cardio exercises help maintain a healthy weight, improve cardiorespiratory fitness and sleep, reduce the risk of and cardiovascular disease, and extend life expectancy. This article explores the best cardio exercises for a healthier heart and full-body benefits.
When it comes to the recommended time for each cardio exercise, there is no specific time limit. However, as per CDC research, it is highly recommended that an individual gets 150 minutes of moderate-intensity and 75 minutes of vigorous-intensity cardio exercises each week. Additionally, any cardiovascular activity that is done for a minimum of 10 minutes prevents conditions like heart disease and results in various health benefits.
How Cardio Benefits the Heart?
When part of a heart-healthy lifestyle, regular cardio exercise can decrease your resting blood pressure and heart rate, so the heart doesn’t have to work hard at all times. A consistent and balanced cardio routine also helps improve healthy cholesterol levels and lower blood fat content.
Other Benefits of Cardio Exercises
Improved blood flow
Reduced chances of stroke
Lower risk of Alzheimer’s disease
Effective management of arthritis
Weight loss
Strengthened immune system
Delayed signs of ageing
Reduced stress levels
Enhanced blood sugar regulation
Improved gut health
Faster digestion
Top Cardio Exercises for Heart Health
1. Spot jogs
Marching in place or spot jogs is one of the most straightforward cardio exercises to help elevate the heart rate, making it a suitable choice for warm-up or single cardio activity. To increase the intensity, an individual can increase the speed or raise the knees.
2. Jumping jacks
Jumping jacks is one of the most common cardio exercises to help maintain a healthy heart. It’s a staple of any home cardio exercise routine and targets deltoids, quadriceps, and thighs. Adding a resistance band is a great way to add intensity, engage the upper body, and burn calories.
3. Trunk rotation
Trunk rotation works the body’s abdominal muscles and tests the cardiovascular system. To increase the intensity of the workout, opt for a heavyweight such as an exercise ball or a kettlebell.
4. Plyo jacks
Plyo jacks, also known as plyometric jumping jacks, help speed up the heart rate and challenge the body’s hips, thighs, and glutes. The intensity of these slow jumping jacks can be increased by adding a deep squat and circling the arms.
5. Plyo Lunges
Plyo lunges are a great plyometric move to help build strength in the lower body. They are also excellent for burning calories and keeping the heart rate high. This high-intensity, high-impact cardio exercise can be challenging for beginners, so static lunges are another great option.
6. Static lunges
Static lunges are a bodyweight cardio exercise that helps build strength in the core and the lower body. These lunges involve a smaller range of motion and static starting position.
7. Burpees
A full-body exercise that gets the heart rate up quickly, burpees are a simple exercise that helps improve the body's overall functioning, including the muscles, heart, and lungs. Add this cardiovascular exercise to your daily workout routine to develop strength, agility, and endurance.
8. Mountain climbers
Mountain climbing is an advanced cardio exercise that challenges the heart rate. It adds intensity to a simple cardio workout routine. This move helps build leg endurance and improve agility. For the best results, keep your back flat and engage the abs.
9. Long jumps
A simple way to increase the intensity of a cardio workout is to incorporate long jumps. While doing long jumps, jump as far forward as possible and land with both feet. This cardio exercise targets both the heart and the core muscles.
10. Prisoner Squat Jumps
One of the most advanced and high-impact cardio exercises, prisoner squat jumps focus on the body’s core muscles. For first-timers, it is essential to ease into the exercise with small jumps to protect the joints.
11. Side-to-side jumping lunges
One of the best whole-body cardio exercises, side-to-side lunges raise the heart rate quickly. Adding a jumping motion to the lunges intensifies the workout. While exercising, avoid touching the floor and engaging the abs to prevent low back pain while exercising.
12. Front kick lunge
A front kick lunge is a great cardio exercise that raises the heart rate without the need for equipment. It is low-impact, and adding a low lunge while touching the floor also engages the glutes and thighs.
13. Lunge jumps
Lunge jumps help build strength and power in the lower body while increasing the heart rate. The right way is to land softly and absorb the impact with your muscles instead of the joints.
14. Toe taps with jumps
Toe taps are great for adding intensity to a cardio workout and improving agility. First-timers must take time to ease into the exercise with slow taps and no jump. It can also be performed by tapping on sturdy objects like a BOSU.
15. Speed skaters
Speed skaters are a great cardio exercise for individuals trying to maintain a healthy heart rate. They also target the thighs and work best with long jumps. Adding light weights can increase the intensity and emphasize the glutes more.
FAQs
What is the best cardio exercise?
Jump squats, burpees and jumping jacks are three expert-recommended cardio workouts for improved health and fitness.
Is 15 minutes of cardio enough?
As per the U.S. Department of Health and Human Services, 150 minutes of moderate-intensity cardio workout per week is recommended. It is equivalent to doing a 30-minute workout every day for five days each week. However, patients may benefit from even 15 minutes of good-intensity cardio.
Is it advisable to do cardio every day?
Cardio exercises such as brisk walking and light jogging are safe to do every day. However, engaging in moderate to high-intensity cardio workouts all seven days of the week is not advised.
What are the best cardio exercises for heart patients?
Heart-pumping aerobic exercises such as cycling, swimming, jumping rope, playing tennis, and brisk walking is recommended for heart patients.
How to Make the Most of At-home Cardio Exercises?
Before starting a cardio workout, spend at least five to ten minutes on a dynamic warm-up. Start with slow and gentle stretching to help prepare for advanced and more vigorous exercise. While exercising,focusing on the intensity of the cardiovascular workout is vital. One way to achieve this is by estimating the Perceived Effort or Exertion rate. RPE is an intensity scale with zero indicating rest and 10 referring to an individual’s maximum capacity to exercise. An ideal RPE ranges between three and seven for at-home cardio exercises, indicating moderate to intense exercise.
Conclusion
Cardio exercises are integral for maintaining optimal heart health and overall well-being. Always start with a warm-up or slow exercises and gradually move towards exercises with a higher difficulty level. Wear breathable clothes and stay hydrated to avoid fainting. Stop or take a break if you experience shortness of breath, dizziness, chest pain, or joint pain. Seek the advice of a heart specialist if you are a heart patient and need clarification on the right cardio workout plan for you.
Article By Dr. Amit Kumar Chaurasia
Chief Cath Lab & TAVI (Unit I) - Cardiology
Artemis Hospitals