Ask a fitness expert regarding the benefits of cardiovascular exercises and he’ll come up with a never-ending list. For stronger lungs, better heart function and blood circulation, we need to improve our cardiovascular fitness. That being known, an obvious question may pop up. What’s the best exercise for your cardiovascular fitness? Well, there’s no standard exercise that can be prescribed to everyone. Any of the following exercises is good as long as you enjoy it and don’t find it discomforting on a regular basis. Except two of these options, all you need to perform these exercises is your body.
1. Jogging / Running
Jogging is one of the most beneficial cardiovascular exercises both for the mind and body. And, the best part is that it requires no equipment or skill. It helps your body deliver oxygen to your muscles and your muscles work better. Jogging reduces high blood pressure and hence minimizes the risk of having a stroke or heart attack. Our body demands a strong immune system to fight off with the viruses and bacteria that make us sick; a regular jog will help you build your immune system.
Start with just walking for 30 minutes a day, and gradually increase your pace. Move onto a combo of walking and running, until you’re running like an athlete.
Calories burnt in an hour: Anywhere between 230 and 1,700 calories (depending on your weight, speed, and distance)
2. Cycling
While running or jogging is an excellent way to keep fit, it is meant for the ones who have extremely fit muscles and joints. Cycling, on the other hand, has a much lower impact on the knees and leg muscles. So, if you’re advancing in age, or recovering from an injury, cycling can be one of the best ways to get a fitness regime started. Cycling on a nice wide road is one of the best ways of enjoying a number of quiet moments with nature too.
Calories burnt in an hour: 450 calories or more
3. Zumba
Calories burnt in an hour: 500-1,000 (depending on the intensity of movement)
4. Yoga
Though Yoga isn’t about weight loss, in the long run, it’s a great way to tone your body and improve your cardiovascular health. All the postures of Yoga are meant to strengthen your body from inside and outside. But be warned: you will get addicted and it will become a lifetime commitment. Are you ready for it?
Calories burnt in an hour: Up to 175 calories (depending on the kind and intensity of Yoga)
5. Badminton
Not only is it a great way to get rid of annoyingly flabby arm fat, but it’s a great bonding exercise too (with your partner or your friends). It’s basically an aerobic sport that gives your entire body a workout and burns up those calories real quick. Plus if you have even a single competitive bone in your body, you’re about to get mighty pleased.
Calories burnt in an hour: Around 400 calories in an hour