There are many cardio exercises a person can do to reach or maintain moderate body weight or improve their health. Before any exercise, a person should take time to warm up their muscles to reduce the risk of injury.
All recommended exercises in this section are guidelines only. A person wanting to start any new exercise should do so gently and at their own pace.
Cardio Exercises For Both Men And Women
Once a person becomes familiar with a form of cardio exercise, they can try to increase the intensity, volume, duration, resistance, or technique to make the exercise more challenging.
Today we will discuss a few cardio exercises that can help you lose weight.
Burpees
The first cardio exercise is called burpees. Burpees are a full-body exercise that works several muscles at once to help you with weight loss. To do a burpee, start in a standing position. Then, bend down and place your hands on the ground in front of you. Jump your feet back to the plank position. Do one push-up. Jump your feet back to your hands. Stand up quickly, jump up in the air, and clap your hands above your head.
I recommend doing burpees daily for 30 minutes if you are just starting out then start adding on time as you get more comfortable with the exercise. As you get more comfortable, increase the number of burpees you do at a time.
Jumping Jacks
The next cardio exercise is called jumping jacks. Jumping jacks are one of the best cardio exercises because they provide a quick and easy way to increase heart rate. A beginner should be able to perform 100 jumping jacks without stopping before beginning this exercise. The recommended jumping distance is 500 – 1000 jumps per day, depending on how quickly a person wants to increase heart rate.
In order to perform a jumping jack, stand with your feet together and arms at your side. Then jump into the air, spread legs apart, and raise arms overhead. Jump back to starting position and repeat.
Squats
The third cardio exercise is called squats. Squats are a great lower body workout that can also help you lose weight if done correctly. Perform 3 sets of 10 squats and try to add weights as you get comfortable with the exercise.
To perform a squat, stand up tall and keep your chest high and core tight for stability. Keep your feet slightly wider than shoulder-width apart and point your toes out just a little bit. Lower your hips into a sitting position then stand back up.
Remember to breathe throughout the exercise and make sure your knees do not go past your toes.
Crunches
The fourth cardio exercise is called crunches. Crunches are a good way to work your abs and can also help with weight loss. To do a crunch, lie on your back on the floor and place your hands behind your head. Bring your knees in towards your chest then curl up and forward so that only your shoulder blades touch the floor. Hold for 1-2 seconds then slowly lower back down. Repeat 10-15 times.
Remember to keep your chin off of your chest to ensure you are working your abs and not just your neck muscles.
Planks
Planks are another great exercise because they build core and upper body muscle. A beginner should be able to hold a plank position for at least 30 seconds before beginning this exercise. The recommended distance is 10 – 30 minutes per day.
To do a plank, start in a push-up position then lower your body down so that you are resting on your forearms. Keep your back flat, engage your abs, and hold for as long as possible.
Remember to breathe throughout the exercise.
Conclusion
Apart from these, you can also begin other methods including Walking, Running, Swimming, Cycling, Hiking, using stairs, which are some of the best exercises a person can do to aid in weight loss. It allows a person to take their time and burn calories at a steady rate. Additionally, these exercises are for improving cardiovascular health and minimizing the risk of developing heart disease or stroke.
For beginners, it is always better not to do too much or start with a heavy workout because issues like muscle pain, headache, nausea, etc may occur even without any warning which can be troubling in some cases so it`s always best to take things very slowly and gradually increase them over time until they are perfect for the body.