Below, Nolden offers 15 cardio moves to try at home. If you want to get more cardio in but dread the treadmill, not to worry. "Breathing can invigorate and calm your body.” To achieve cardiovascular endurance, you should exercise aerobically 30 minutes per day, 3 to 7 days per week. Adding cardio can strengthen your body’s stress response by strengthening your breathing systems,” she says. “When we panic or cry too hard, we often hiccup or gulp air in. And it also does wonders for mental health, too. And Nolden says the benefits are well worth it to add cardio into your fitness routine.įor one thing, cardio workouts help lower blood pressure, decrease stress, build strength, and improve sleep, Nolden says. “This is also why cardio is so important for overall healthy but also for goals like building strength and losing weight,” Nolden says.Ĭurrently, the Department of Health and Human Services recommends adults get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week, or a combination of both. This can include things like walking, hiking, jogging, biking, swimming, gardening, cleaning, farm work, and dance.” Why should I do cardio?Īs you up your cardio, your body’s ability to work harder increases, and your body becomes more efficient at transporting oxygen to the bloodstream. “An aerobic exercise is something you can do while creating most of your energy to do said exercise with oxygen. A spike in heart rate delivers oxygen-rich blood to your muscles and organs, which then use it to perform their specific functions. “A cardio workout, also known as an aerobic workout, refers to any rhythmic physical exercise that increases your heart rate,” says Kym Nolden, C.P.T., precision nutrition coach, and F.R.C. But not all cardio is made equal, and you can get your heart rate pumping with a number of cardio moves from home. No matter what age you are, you can improve your. Examples of cardiovascular endurance activities include: Swimming. Cardio has a bad rep because it’s often associated with long, painful bouts of running or biking to reap all of the amazing benefits of aerobic exercise. Exercises that improve your cardiovascular endurance make you breathe in more oxygen and make your heart rate go up. When it comes to cardio workouts, your mind likely goes to memories of sprinting on the treadmill or biking tirelessly.
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