Cardio workouts and their benefit :-
Your heart beats fast. You breathe more quickly and deeply. And you sweat. Well, it's probably because you've been moving the big muscles in your legs, arms, and hips for a long time. When these major muscles are involved in exercise, the rate of respiration increases to produce energy. In turn, the need for more oxygen leads to an increase in breathing and heart rate. And this type of activity is called cardiovascular exercise or cardio for short, also called aerobic or endurance exercise.
Cardiovascular exercise is any form of activity that utilizes aerobic metabolism. That is, during activity, oxygen is heavily involved in cellular reactions that generate the energy needed to maintain activity. Your heart rate increases and you take more deep breaths to maximize the amount of oxygen in your blood and help you use more oxygen efficiently. Therefore, you feel more energetic and do not get tired quickly.
Cardiovascular exercise is any vigorous activity that increases heart rate and respiration and increases oxygen and blood flow throughout the body, using the body's large muscle groups repetitively and rhythmically. This type of activity progressively challenges your most important internal body parts and improves the function and performance of the heart, lungs and circulatory system. Cardio improves many aspects of health, including heart health, mental health, mood, sleep, weight regulation and metabolism.
Cardio exercises :-
| Butt kicks |
Duration : 30sec
Stand up on the floor, then run in place while kicking your heel up to touch your butt with each step. Try to do it as fast as you can. It's a great exercise for the gluteus and hamstrings.
| Quick Feet |
Duration : 30sec
Start with your feet shoulder width apart . Bend your legs slightly and lean your upper body forward. Put your hands in front of you to keep balance, then run in place quickly.
Jumping Jacks
Duration : 30sec
Start with your feet together and your arms by your sides, then jump up with your feet apart and your hands overhead. Return to the start position then do the next rep. This exercise provides a full - body workout and works all your large muscle groups .
| Bicycle Crunches |
Duration : 30sec
Lie on the floor with your hands behind your ears. Raise your knees and close your right elbow toward your left knee, then close your left elbow toward your right knee. Repeat the exercise.
| Modified Burpees |
Duration : 30sec
Stand with your feet shoulder width apart. Put your hands on the ground and kick your feet backward, then bring your feet back and jump up. Repeat the exercise.
| Abdominal Crunches |
Duration : 30sec
Lie on your back with your knees bent and your arms stretched forward. Then lift your upper body off the floor. Hold for a few seconds and slowly return. It primarily works the rectus abdominis muscle and the obliques.
| Jumping Squats |
Duration : 30sec
Start in the squat position, then jump up using your abdominal muscles for strength. This exercise works your abdomen .
| Heel Touch |
Duration : 30sec
Lie on the ground with your legs bent and your arms by your sides. Slightly lift your upper body off the floor and make your hands alternately reach your heels.
| High Stepping |
Duration : 30sec
Run in place while pulling your knees as high as possible with each step. Keep your upper body upright during this exercise.
| Relined Oblique Twist |
Duration : 30sec
Lie on your back with your legs extended and your elbows directly under your shoulders. Lift your left leg up at a 45 degree angle while reaching your right arm over to your left side. Then slowly go back to the starting position. Repeat several times, and then switch to the other side.
| Mountain Climber |
Duration : 30sec
Start in the push - up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other. This exercise strengthens multiple muscle groups.
| Leg Raises |
Duration : 30sec
Lie down on your back, and put your hands beneath your hips for support. Then lift your legs up until they form a right angle with the floor. Slowly bring your legs back down and repeat the exercise.
| Punches |
Duration : 30sec
Stand with one of your legs forward and your knees bent slightly. Bend your elbows and clench your fists in front of your face. Extend one arm forward with the palm facing the floor. Take the arm back and repeat with the other arm .
| Flutter Kicks |
Duration : 30sec
Lie on your back with your arms at your sides. Lift your legs and keep them as straight as you can, Then quickly raise your right leg up, and simultaneously lower your left leg. Switch legs and repeat .
Stretches:-
| Cobra Stretch |
Duration : 30sec
Lie down on your stomach and bend your elbows with your hands beneath your shoulders. Then push your chest up off the ground as far as possible. Hold this position for seconds.
Child'S Pose |
Duration : 30sec
Start with your knees and hands on the floor. Put your hands a little forward, widen your knees and put your toes together. Take a breath, then exhale and sit back. Try to make your butt touch your heels. Relax your elbows, make your forehead touch the floor and try to lower your chest close to the floor. Hold this position. Keep your arms stretched forward as you sit back. Make sure there is enough space between your shoulders and ears during the exercise.
Lying Twist Stretch |
Duration : 30sec
Lie on your back with your legs straight and your arms stretched at your sides. Lift your knees and twist your legs to the left. Hold this position. Switch side and repeat the exercise.