The best cardio exercises are something you
enjoy so you’ll stick to it to get the maximum benefits. You may be surprised
at how quickly this form of physical activity becomes a habit you enjoy.
and cardiovascular fitness
exercises are great for your health but the best cardio exercises get you to
your ideal target heart rate as you exercise.
To test your heart rate while exercising
place your thumb on the underside of your wrist to locate your pulse. Count the
heart beats for fifteen seconds and multiply that number times four.
That number is your heart rate. To calculate
your ideal target heart rate, subtract your age from two hundred and twenty.
Everyone has their own preference of exercise,
but these exercises below will get you to your ideal target heart rate and are
some of the best cardio exercises.
Walking
As Exercise
Walking as exercise fits well into most
lifestyles and is something anyone can do at any age. Start out walking at a
medium pace and end up walking briskly so you can get to your ideal target
heart rate.
Walk where you climb slight grades to increase
resistance, which will increase your heart rate. Not only will walking as
exercise make you feel good but it’s one of the best cardio exercises to do
with a friend.
Bicycling
Exercise
Bicycling exercise also offers no age barriers
and people at almost any fitness level can enjoy it. The benefit of bicycling
exercise is it builds your strength and agility.
Like walking, to get to your ideal target
heart rate, find slight grades to ride on to increase resistance. Bicycling
exercise is not only one of the best cardio exercises but it’s not likely that
you’ll ever get bored.
Swimming
Pool Workout
A swimming pool workout is ideal for a full
body exercise and cardiovascular fitness. Exercise in water is easy on the
joints because the water supports you and water also provides a natural
resistance.
To keep your workout balanced, swim laps using
different strokes to vary the muscles you work. A swimming pool workout is one
of the best cardio exercises because it gets you to your ideal target heart
rate quickly.
Elliptical
Exercise
Working out on an elliptical exerciser is one
of the best cardio exercises available. Like a swimming pool workout,
elliptical exercise is ideal for a full body exercise and
cardiovascular fitness.
The motion of elliptical exercise feels very
natural and compliments normal body movements making it feel like the workout
is easier. Elliptical exercise creates a safe workout because it reduces the
harmful stress and impact on your muscles and joints.
The duration of any cardiovascular fitness
exercise should be a minimum of twenty minutes and up to sixty minutes. Test
your heart rate while exercising and calculate your ideal target heart rate.
To get to your ideal target heart rate, just
adjust your speed or resistance. That way you get the highest possible benefit
and the best cardio exercise possible.
Source: http://www.healthguidance.org/authors/109/Gary-Gresham
Gary Gresham