BEST CARDIO PROGRAMS

What are some of the top cardio workouts?

Cardiovascular, or cardio, exercises are any exercises that increase a person's heart rate. Cardio exercises can be beneficial to people who want to reach or maintain a moderate weight or stay healthy. According to the American Heart Association (AHA), an adult should get at least 150 minutesTrusted Source of moderate intensity aerobic exercise per week or 75 minutes of high intensity aerobic exercise per week. This article will cover some of the top cardio exercises a person can do at home or the gym. It will also discuss the benefits of cardio exercises.

Top home cardio exercises

There are many cardio exercises a person can do to reach or maintain a 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. 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.

Jump rope

Jump rope is an effective form of cardio exercise. Jumping rope strengthens calf muscles and improves the elasticity of surrounding tendons and connective tissue. Jump rope also uses the arm muscles, as well as the muscles of the abdomen.

Instructions

• Lightly grip the handles of the jump rope.
• Relax the shoulders and keep the elbows close to the torso.
• Gently bend the knees.
• Rotate the rope from the wrist and keep a smooth arc as the rope passes overhead.

Running in place

When running in place , a person moves their bpody as if they were running,but they stay in one spot.

When running in place, a person moves their body as if they were running, but they stay in one spot. A 2015 studyTrusted Source found that running in place can reduce muscle fatigue, improve aerobic exercise ability, and strengthen muscles. Researchers also note that it improved flexibility, gait, and lumbar stability. Running in place can be part of an interval workout. This is where a person completes repetitions of different exercises in a set time. An example of an interval workout that includes running in place is the following:

• Run in place for 2 minutes.
• Increase speed for 1 minute.
• Rest for 1 minute.
• Jog in place for 3 minutes.
• Rest for 1 minute.

Squat jumps

Squat jumps involve the same movements as a regular squat, with the addition of a jump. Squat jumps target the buttocks, thighs, and hamstrings. Squats also help increase flexibility of the knee, hip, and ankle joints.

Instructions

• Stand with the feet apart and the arms along the sides of the body.
• Squat until the knees are at a 90-degree angle, swinging the arms back.
• Swing arms forward and jump.
• Land and repeat.

Top gym cardio exercises

If a person chppses to do cardio workouts at the gym,they can consider the following:

Elliptical

The elliptical machine can provide the cardio benefits of walking or running, with reduced impact on a person’s joints. Elliptical machines are beneficial to those with joint issues, such as arthritis.

Exercise bike

The exercise bike is usefuyl for people who have joint issues, as it plaxes less stress on the joints than other cardio machines.The exercise bike works the lesg musceles and the a person can choose their pace.

Treadmill

A person using a treadmill is essentially running but with less impact on their joints. The treadmill is also easily adjustable for each individual's needs.

Rowing machine

The rowing machine offers a total body workout. Additionally, it has the benefit of being impact free, and it does not involve bearing weight.