3If you’ve recently started exercising regularly or want to live a healthier lifestyle, you’ve probably heard the term cardio exercise quite often. But what is cardio exercise exactly, and why is this type of workout so frequently recommended for almost everyone?
So, to help you understand more about this popular type of exercise, make sure to read this article to the end!
ALSO READ: Running: BenefitsandRoutes You Can Try
Cardio exercise is a type of physical activity that increases your heart rate and breathing for a set period of time. The word “cardio” itself comes from the term cardiovascular, which refers to the heart and blood vessels.
When you do this exercise, your heart works harder to pump blood throughout your body. At the same time, your lungs also work more actively to supply oxygen. This combination is what makes cardio exercise highly beneficial for improving endurance and maintaining heart health.
Today, there are many cardio exercises you can do based on your needs and preferences. Some of the most popular options include:
Running is a simple cardio exercise that is easy to do. Running or jogging creates rhythmic and repetitive body movements, which increase your heart rate and help blood circulate throughout your body.
This exercise can be done anywhere, such as on the street, in a park, or even on a treadmill. However, make sure you wear proper running shoes to stay comfortable and safe while exercising. Don’t forget to warm up before running and cool down afterward to reduce the risk of injury.
Swimming is a cardio exercise that can help improve heart and lung health. In addition, it can also strengthen muscles and increase body flexibility.
When swimming, your body burns a large number of calories, making it an effective way to maintain an ideal body weight.
Jumping jacks are exercises performed by jumping while spreading both arms and legs repeatedly. You can try this exercise at a low intensity first. Then gradually increase the intensity.
This cardio exercise can be a practical option for you because it can be done anywhere, without equipment.
Jump rope is an exercise that can burn up to 10–15 calories per minute. Besides being good for overall health, this exercise can also strengthen leg muscles and improve balance.
Not only that, but jump rope can help improve blood circulation and lung health. To get started, choose a rope length that matches your height and wear sports shoes with good cushioning.
Cycling is a cardio exercise that can help strengthen leg muscles while improving stamina. This is because when you cycle, your leg muscles move consistently to pedal and to train your lower body muscles.
You can use a regular bicycle or a stationary bike indoors. If you cycle outdoors, make sure to always wear a helmet and other protective gear for safety.
Burpees are exercises performed by doing a push-up, then jumping into the air, similar to a squat jump. This movement can be repeated continuously without rest.
This workout is one of the most popular cardio exercises, especially for burning calories effectively.
The next type of cardio exercise is the squat jump. This exercise is performed to train muscle strength, especially in the legs.
To perform it, start by standing upright. Then jump slightly and land in a half-squat position.
Kickboxing can also be your top choice for cardio exercise. This exercise combines punching and kicking movements.
It can help burn calories, especially when done for at least 10 minutes at the right intensity. Not only that, but it is also quite practical because it can be done at home without special equipment.
Yoga is a physical activity that is widely known to relieve stress, improve posture, and reduce pain. This is because yoga includes several cardio elements in each session.
For example, certain movements combine other types of exercises, such as the plank. As a beginner, you can try lying face down on a mat, then slowly lift your body and hips while keeping your palms and feet touching the floor.
To perform this movement properly, start in a plank position with your hands under your shoulders and your body straight. Then keep your back flat and tighten your core muscles.
Finally, bring your right knee toward your chest, then switch to your left knee and alternate quickly. You can continue this movement at a steady rhythm for a certain duration.
A plank-to-knee tap is a cardio exercise that strengthens the chest and abdominal muscles. Basically, this exercise is a modified version of the standard plank designed to reduce the difficulty of the movement.
To perform it, start in a plank position, then touch your knee in a cross-body motion. For example, your right hand touches your left knee and vice versa. When your hand touches your knee, make sure the knee remains in its position. Perform this movement alternately for 2–3 repetitions.
Zumba is a great cardio exercise option to improve heart and lung health. Its fast-paced movements, accompanied by music, can make it a fun home exercise.
You can watch YouTube tutorials or freely follow the rhythm of your favorite music.
Lastly, there is Muay Thai, which can be done independently by watching tutorials on YouTube or by inviting a trainer to your home. With intensive training, you can gain maximum benefits from this cardio exercise.
Doing cardio exercise regularly can provide many short-term and long-term benefits. Some of the main benefits include:
ALSO READ: 10 Most Popular FootballStadiums in the World
Cardio exercise is a simple step that can have a big impact on maintaining both physical and mental health. By staying active, you can improve stamina and keep your heart healthy.
However, the more active you are in exercising, the risk of injury can still occur, even during activities that seem light. Therefore, it is important to consider additional protection so you can exercise with greater peace of mind.
This is where Sport Insurance from MSIG Indonesia provides reliable protection against injury risks and unexpected incidents during exercise, so you can focus on staying fit more confidently. Learn more about Sport Insurance from MSIG Indonesia here.
TRAVEL INSURANCE
SPORT INSURANCE
MUDIK AMAN
PERSONAL ACCIDENT
MOTOR VEHICLE INSURANCE
