Effective Exercises for a Healthier Life
[ad_1]
Cardio exercises are among the movements frequently preferred by those who include sports in their lives for a healthy life. Many people who dream of losing weight and toning up think that they need to go to the gym for a healthy life and a fit appearance. However, it is also possible to do cardio exercises at home.
Cardio, which is primarily recommended to protect cardiovascular health, is often preferred for sports as it can become extremely effective thanks to the right movements. In this case, those who want to do sports for a healthy life but cannot spare much time for it due to their busy life conditions, turn to cardio.
What is Cardio?
The word cardio comes from the ancient Greek word “kardia”, meaning heart. At this point, it can be said that cardio exercises mean movements that are performed for heart health and regulate the pulse. Cardio, which allows you to train according to the body's requirements to increase heart capacity, ensures that your pulse is much more regular in daily life. At this point, it can be said that cardio is a type of exercise in which rhythmic movements are sequenced one after the other.
The main purpose of cardio training is to use the body's large muscle groups regularly and rhythmically. The heart rate needs to reach maximum by using the muscles in the arms, legs and back area. The duration of staying at the maximum level is gradually extended thanks to training, thus increasing the capacity of the heart. In this sense, cardio exercises prevent cardiovascular diseases from occurring in the first place.
What are Cardio Exercises?
Cardio exercises can be summarized as a collection of movements that will help you sweat while accelerating your heart rate. At this point, people who want to do cardio can live a healthy life by doing many different movements even at home. Cardio exercises, which will help you lose weight quickly if you follow them correctly and regularly, also have a variety of exercises that you can do in the comfort of your home.
Let's examine together what cardio exercises are and how they should be done.
1) Jumping rope
Independent studies show that jumping rope is one of the best cardio exercises. Regular repetitive movements and the effects of large muscle groups working simultaneously make rope jumping an ideal exercise. In order to clearly demonstrate its benefits, it is necessary to mention a study on rope jumping. In a 15-week study, athletes are divided into two different groups and tested.
While the training difficulty of both groups is similar, the only difference between them is the inclusion of rope jumping in the process. It is determined that the group that includes rope jumping while doing sports is much more balanced, durable and agile than the other team. At this point, jumping rope has found a very important place among cardio exercises.
Jumping rope is among the exercises that can be done very easily at home. In order to benefit from its benefits, it is extremely important to jump rope correctly and regularly. At this point, you can find in this list what you should pay attention to when jumping rope:
- If you are going to be barefoot while jumping rope, you should be careful that the ground is not too hard. In this process, it is very important to maintain the ideal posture without damaging your knees.
- Try to wear shock-absorbing shoes when jumping rope, even at home.
- Be sure to warm up before each workout to avoid straining your muscles with any sudden movements.
- Make sure the length of the rope is the ideal length for you.
- If you are going to train at home, make sure your rope does not get stuck anywhere while jumping.
- Leave your shoulders free while jumping rope.
- Make sure your elbows are close to your body when jumping rope.
- Don't suddenly stop jumping as you come to the end of the workout. It is a much better choice for your health to slow down your pace and quit.
There are many cardio exercises you can do other than rope jumping training that will increase speed and agility. Although each of them serves a similar purpose, they can be preferred in different combinations thanks to the muscle groups they work.
2) Shadow Boxing
Although it may seem surprising to those who hear its name for the first time, shadow boxing is an extremely useful cardio exercise. Even if you spend half an hour a day doing this exercise where you throw imaginary punches, you can burn more than 400 calories. This training, defined as boxing in one's own home instead of two athletes competing against each other, is very useful.
When you choose to do shadow boxing at home, your opponent is still you. At this point, your development depends directly on you, not on the athlete in front of you. You will be challenging yourself in this training, which is very useful for improving your fitness.
Shadow boxing, a type of personal activity, can be done as a warm-up before training. On the other hand, since it is a discipline that improves fitness, it can also be preferred alone. Although there are no specific rules officially, in shadow boxing, one has the chance to get to know oneself during arm and leg training. Shadow boxing is among the ideal types of training for those who want to determine a strategy, get to know their body and do cardio exercise.
3) Rowing
Rowing exercise provides a very good workout as it works large muscle groups. Rowing training, which helps increase your heart rate, is a very good cardio exercise at this point. This training, which will be extremely enjoyable for those who actually have the chance to row, can also be done with sports equipment. This sport, which allows the body to warm up by repeating the same movements, is also an ideal workout for the legs.
Rowing training, which will help you grow your muscle mass, also helps increase your heart rate. In this way, you have the chance to increase your endurance by keeping your pulse within a healthy range for a long time. Rowing, which also helps you tone up as a result of regular training, can be done in gyms. Of course, as we said before, if you actually get the opportunity to row, we are sure that you will enjoy this sport.
4) Running
Light jogging, one of the most important types of sports for cardio, is perfect for those who want to increase their endurance. Light jogging, especially outdoors, helps you control your breathing. This type of sport, in which the legs and abdomen work intensively, allows your pulse to rise rapidly. There are some things you should pay attention to in order for your run to be healthy:
- You must warm up before running. In this way, your legs, arms and even wrists will be ready for running.
- One of the secrets of healthy running is choosing the right shoes. You can have a healthy running opportunity thanks to a well-ventilated shoe that will not make your soles feel uncomfortable.
- If you have any illness, be sure to discuss this particular situation with your doctor. Having a high pulse shouldn't be a problem for you.
- Do not forget to replace fluid loss caused by sweating during running. Consuming plenty of fluids is among the most important points of this process.
- Don't run right after eating. It is said that the right time for a long running workout is usually 2 hours after the last meal.
- Those who learn about the benefits of running, which is very popular among cardio exercises, for the body, turn to this sport.
- Especially the fact that sleep quality is improving is almost an incentive to run regularly.
- It is known that running training, which will help you lose weight, also strengthens the muscular and skeletal system.
5) Swimming
Swimming is among the ideal cardio exercises as it allows many muscle groups to be actively exercised at the same time. In addition to being a sport that burns high calories, swimming is often preferred because it is very entertaining. Swimming, which has a very important place among sports that help control weight, is also very necessary for a healthy life. Swimming, which increases endurance especially by exercising every muscle group, also helps you control your breathing.
Since water is in full contact with the body during swimming, its density creates pressure. At this point, pressure is considered among the ideal options for cardio, as it supports the increase of blood circulation. Swimming, which also helps regulate the heart rhythm, supports the cardiovascular system to be durable and healthy at all times. In this way, swimming is seen as one of the extremely beneficial sports, especially for heart health.
What Benefits Do Cardio Exercises Have?
Cardio exercises include the benefits of all training styles listed. On the other hand, doing these sports regularly is the key to a much healthier life. At this point, learning what benefits cardio exercises have can help those who lead a sedentary life to start exercising. We can summarize the effects of doing cardio at home or in the gym on your health as follows:
- It has an accelerating effect on fat burning.
- Cardio done with the right technique, when supported by a balanced diet, helps you get rid of excess weight.
- It has properties that support cardiovascular health.
- As the heart rate increases during exercise, blood flow also increases. In this case, as the veins work, they become more elastic and more oxygen is carried to the muscles.
- Cardio exercises, which also contribute to the immune system, are among the biggest helpers in making your body more resilient.
- During cardio exercises, endorphin hormone, also known as a natural painkiller, is secreted. In this way, the pain threshold tends to be much higher in people who train regularly.
- Cardio exercises, which also help control blood sugar, help prevent changes due to hunger during the day.
- Cardio exercises, which help the entire system to function healthily, make the person feel much better.
Expert healthcare professionals recommend at least 2.5 hours of cardio training per week. Cardio, which aims to minimize the problems experienced by white-collar workers, especially those working in front of computers, due to their sedentary lifestyle, is at the forefront as it is very useful. Cardio exercises that will strengthen the muscles that remain motionless in the chair all day long will be very good for you.