- Bicycling
Bicycling is not only one of the Best, Easiest, and Most Popular Forms of Exercise, it also is a lot of fun! Cycling is great for people who like speed and a variety of pace. Unlike jogging or aerobics, you don't need to worry about joint impacts. Also, pedaling in the fresh air is invigorating and refreshing. One of the most popular type of these Cardio Exercises is Mountaing Biking.
An excellent aerobic conditioning, cycling strengthens the legs, especially the quadriceps and tones your muscles superbly. Don't forget, this Cardio Exercise is also one of the least expensive because quality bicycle equipment lasts a long time.
Targeted Fitness Goals: excellent aerobic conditioning; strengthens your legs, especially the quadriceps
Incorporate Bicycling in your Fitness Plan: Do this exercise 3 to 4 times a week, for a period of at least 20 minutes.
Running and Jogging
If you don't like a lot of rules and regulations and technical equipment, and if you're not prone to joint injuries, then Running or Jogging is the Cardio Exercise for you. These are very natural activities - one that the body was built to do.
Running is a high-intensity, high-impact exercise. To ensure that you will get the most from a run, good technique is important. With a good technique, you don't only get a good aerobic workout; you also won't suffer any unnecessary injuries.
These classic Cardio Exercises are probably the first thing that comes to your mind when you think of getting in shape. Running and Jogging can be done on a treadmill, on the road, on a track, through the woods. All you need is a pair of shoes (and some common sense of course). Plus, you can run by yourself, with a partner, or a group of people depending on your mood.
Targeted Fitness Goals: involves the lower body (the ankles, knees, and hips); specifically, running works the hip flexors, the quadriceps, the hamstrings, and the gastrocnemius and soleus muscles
Incorporate Running and Jogging in your Fitness Plan: Run or jog for 20-35 minutes, 3-4 times a week. Aim for 10-12 miles per week.
Walking
Walking is one of the easiest, most versatile, and most profitable cardio exercises to be fit. All you Need to Walk is a good pair of shoes, comfortable clothes, and desire.
Walking is a great way to learn about how your heart rate reacts to different exertion levels since it's easy to monitor and control how hard you work. It doesn't matter if you Walk Outside (e.g. Hiking) or Indoors on the treadmill (especially if the weather is poor) since you will get just as much exercise.
Targeted Fitness Goals: works the gluts and all the muscles in the leg - quadriceps and hamstrings in particular.
Incorporate Walking in your Fitness Plan: Walk for at least 30 minutes, 3-4 days a week. If you get the hang of it, add five minutes to your walks (total walking time of 35 minutes). Keep adding 5 minutes until you are walking as long as desired.
Swimming
If you want a powerful and effective, total body shape-up tool, Swimming is the Cardio Exercise for you. Being a completely non-impact exercise, Swimming is also perfect for the very overweight, the injured, the recovering, and the paraplegic.
Performed with good technique, Swimming can Improve your Fitness Level and burn calories more effectively than many other forms of Aerobic Exercise. Swimming also has a dual effect of building cardiovascular strength, and toning and strengthening your body's major muscles at the same time.
Targeted Fitness Goals: strengthens your heart and lungs; builds a stronger upper body; burns calories; entire body workout
Incorporate Swimming in your Fitness Plan: Swim for about 30 minutes 3-5 times a day.
Skating
Skating can be excellent for enhancing your cardiovascular fitness, toning your legs, and burning calories - given that you become skilled enough to skate quickly, fluidly, and aggressively.
The fastest growing sport of the past decade is In-line Skating. In-line skating or rollerblading has been shown to burn more calories than cycling and almost as much as running. And because you're gliding rather than pounding the pavement, this cardio exercise produces less than half the impact to your joints than running. In-line skating is not only great for the lower body, it's also fun and convenient.
Targeted Fitness Goals: tones legs; strengthens your quadriceps, hamstrings, glutes and lower back muscles. If you pump your arms vigorously as you go, you'll benefit your shoulders and upper arms as well. You'll burn about 400 calories an hour by skating at a rather leisurely pace.
Incorporate Skating in your Fitness Plan: Skate for 20-30 minutes, 3-5 days a week.
Hiking
If you're interested in outdoor activities and scenic views, then Hiking is for you. Although hiking is just a form of walking, this cardio exercise is an excellent form of exercise for people of all fitness levels.
Trails that range from easy to challenging are available to almost every state park - at little or no cost. If you are a beginner, go on easy flat walks. For the more experienced ones, you can head straight up a mountain. If you want to burn more fats and calories, you need to maintain a steady pace.
Hiking is not only an excellent cardiovascular exercise - it provides psychological benefits as well. Hiking helps you clear your head and offers a feeling of relaxation and enhanced well-being that comes on after a few-mile hike in the woods.
Targeted Fitness Goals: Help build muscle strength, particularly in your calves, hamstrings, quadriceps and gluteus muscles. Hiking helps strengthen your bones since it is a weight-bearing activity. You will burn more calories if you carry a backpack as it will add more weight
Incorporate Hiking in your Fitness Plan: Do this Cardio Exercise for about 25-30 minutes, 3-4 days a week.
Cross-Country Skiing
Skiing is basically using gravity to move downhill by gliding over snow using two long and thin boards to keep balance and control. Balance, weight and edge control are the tricks of the trade in skiing.
The Cross-country Skiing motion is regarded worldwide as one of the healthiest activities. Many gyms have machines that simulate this motion acknowledging its benefits. It is a very smooth full body motion with no impact at all and is appropriate for all levels of conditioning. Whether you're swooshing over miles of snow or on a gym machine, cross-country skiing is an incredible cardio exercise. This cardio exercise is also a great way to lose weight and build up your condition. Many people enjoy cross-country skiing as it is a great way to work on your body while exploring great winter landscapes at the same time.
Targeted Fitness Goals: works your arms and your legs especially the quadriceps; involves your upper and lower body; works your heart and lungs as well
Incorporate Cross-Country Skiing in your Fitness Plan: Do this cardio exercise for at least 20 minutes, 3-5 times a week. Skiing is more suited to long-duration aerobic activity.
Yoga
The whole system of Yoga is built on three main structures: exercise, breathing, and meditation. The exercises of Yoga are designed to put pressure on the glandular systems of the body, thereby increasing its efficiency and total health. This Cardio Exercise has both physiological and psychological benefits: it increases your cardiovascular efficiency, improves your posture and balance, at the same time improves you mood and decreases your level of anxiety and depression.
Anyone can practice yoga. You don't need any special equipment, clothing, classes just the will to pursue a healthier and happier lifestyle. The yoga postures and "asanas" exercise every part of the body, stretching and toning the muscles and joints, the spine and the entire skeletal system. And they work not only on the body's frame but on the internal organs, glands and nerves as well, keeping all systems in radiant health. By releasing physical and mental tension, they also liberate vast resources of energy.
Targeted Fitness Goals: stretches and tones the muscles and joints, the spine and the entire skeletal system; work not only on the body's frame but on the internal organs, glands and nerves as well
Incorporate Yoga in your Fitness Plan: At least 30 minutes per session, 3-4 sessions per week.
Circuit Training
In Circuit Training, you have a predefined "circuit" or group of exercises that are repeated in a cycle. First define both a primary and secondary muscle group/function to work out. Then decide two exercises each that will work these two muscle groups/functions (so you have four separate workouts). Next, decide the order you will do the exercises so that you are exercising the primary muscle group (exercise 1), then the secondary muscle group (exercise 2), then back to the first muscle group (exercise 3), then the second muscle group (exercise 4). As you go through the circuit, keep your heart rate above 60% or you will not gain much cardiovascular benefit, and keep your heart rate under 85% so you don't diminish the strength improvement. The circuit should last 30 minutes.
Interval Training
Interval training can be described as short bursts of less-than-maximum work, alternating with shorter periods lowered intensity work. The idea of interval training is to work at high-intensity to push your pulse to its target for a short period with an interval of partial recovery before working again. During the work phase, the heart rate should be kept between 60% to 85% percent of your maximum heart rate. The rest intervals should be long enough to allow your heart rate to drop within 60% to 40% of your maximum.
