In our article titled, Cardiovascular Exercise, we discussed cardiovascular exercises and how they benefit our health. Now, let’s put that knowledge into action and get to work!
While having exercise equipment, like an elliptical, stationary bike, or a treadmill, is a great way to fit in a cardiovascular workout, you do not need equipment to get that heart pumping. Here are some different ways to fit in some equipment-free cardiovascular exercise.
- Jumping Jacks: Do 5 rounds of 50 jumping jacks. If jumping hurts your feet, ankles or knees, take out the jump. Mimic the motion but instead step out one leg to the side as you raise your arms overhead, then switch sides.
- Taking the Stairs: Go up and down your flight of stairs 10 times.
- Chair Cardio: Pump your arms and legs like you are marching in your chair. Do this for 2-minute intervals 5 times.
If you're using exercise equipment like some of those mentioned earlier in this article, here are a few ways you can mix up the routine:
- Ride a stationary bike or elliptical for 20 minutes. Try the different pre-workout templates to give you more variety with your workout.
- Walk or run on a treadmill for 30 minutes. Alternate intervals with the ladder method. For example, every 3 minutes: increase the speed by .1mph or incline by 1%. Keep doing this until you hit 15 minutes, then work your way back down.
- Jump rope in intervals. For example, jump rope for 1 minutes and rest for 30 seconds. Complete 10 times.
The Physical Activity Guidelines for Americans recommend 150 minutes of moderate intensity or 75 minutes of vigorous intensity cardiovascular exercises. The American College of Sports Medicine (ACSM) Guidelines recommend those with Chronic Diseases aim to partake of cardiovascular (or aerobic) exercises 4 to 5 days throughout the week. While any exercise is beneficial to our health, studies show spreading out exercise throughout the week leads to greater benefits. So, to start, make it a goal to add one more day of physical activity to what you are already doing. Small, consistent changes lead to lasting changes. Most importantly, always remember safety first and to check with your doctor before starting any new exercise routine.