Cardiovascular exercise, also known as cardio or aerobic exercise, is essential for good health. It gets your heart rate up, making you blood pump faster. This delivers more oxygen throughout your body, which keeps your heart and lungs healthy. Show
Regular cardio exercise can also help you lose weight, get better sleep, and reduce your risk for chronic disease. But what if you can’t get outside for a daily run or don’t feel like hitting the gym? There are still plenty of cardio exercises you can do at home. If you’re new to cardio, these moves will help get you up to speed. High kneesThis exercise involves running in place, so you can do it anywhere with minimal space.
Butt kicksButt kicks are the opposite of high knees. Instead of lifting your knees up high, you’ll lift your heels up toward your butt.
Lateral shufflesLateral shuffles increase your heart rate while improving your side-to-side coordination.
To evenly work both sides, shuffle left and right for the same amount of space. Crab walkDoing the crab walk is a fun way to get your blood flowing. It also strengthens your upper arms while working your back, core, and legs.
Standing oblique crunchThis cardio exercise is low impact and ideal for beginners. As you lift your knees, you’ll engage the core muscles on your sides.
Speed skatersThe sideways movement of this exercise mimics how a skater moves. For a challenge, add a jump when you move to the side.
Jumping jacksFor a full-body workout, add in some jumping jacks. This classic move works your entire body while increasing your heart rate.
Toe tapsThis is an easy, low-impact exercise that can be done on a curb or lowest step of a staircase.
As you build endurance and strength, progress to these intermediate moves. Squat jumpsThe regular squat is a bodyweight move that targets the lower body. By adding a jump, you can turn it into an explosive cardio workout.
Standing alternating toe touchesThis exercise works your arms, core, and legs, making it great full-body cardio move.
Lunge jumpsLunge jumps, which combine jumps and standard lunges, will get your heart pumping.
Box jumpsThe box jump is a cardio exercise that targets your lower body, including your butt, thighs, calves, and shins.
Plank jacksThis exercise is like a horizontal jumping jack. It forces your arms to support your weight as you quickly move your legs.
When you’re ready for a challenge, try these advanced cardio moves. Each exercise involves greater coordination and multiple body movements. Mountain climbersThe mountain climber is an intense full-body exercise. If you’re new to the move, start slow and gradually pick up the pace.
Plank ski hopsPlank ski hops, also called plank skiers, combine planks and rotational jumps. The turning movement of the jump will challenge your strength and endurance.
Diagonal jumpsThe diagonal jump takes the lunge jump to the next level. Instead of facing forward, you’ll rotate your body during each jump for an extra heart-pumping move.
Rotational jacksRotational jacks combine jumps, squats, and body twists. Together, these movements will fire up your muscles and heart rate.
BurpeesThe burpee, which involves a squat, jump, and pushup, will engage your entire body.
Inchworm crawlDuring the inchworm, the motion of walking your hands and feet forward will put your heart and muscles to work.
To make it harder, do more than one pushup. You can also skip the pushup altogether for an easier move. Follow these tips to reap the benefits of cardio without getting injured:
If you’re new to exercise or you haven’t exercised in a while, talk to your healthcare provider before starting a new program. They can offer guidance based on your health status and fitness level. You should also consult your provider if you have:
You may need to take certain measures to exercise safely. It’s also important to progress gradually. By slowly increasing intensity and speed, you’ll lower the risk of injury. Cardio exercise keeps your heart, lungs, and muscles healthy. And you don’t even need to leave your house to add it to your fitness routine. Just remember to warm up and start slow, especially when trying a new move. What principle means that you must increase the amount of exercise that you normally do in order to achieve further results quizlet?Exercise programs must increase in difficulty and duration to remain effective because of the principle of overload. As an individual exercises at a higher level, the body adapts to the increased demand and this higher level eventually becomes your body's new normal.
What are three methods and the related principles of moving objects with body parts?The first principle of biomechanics is motion, how an object or body moves through space. The Second element is force, the pull or push that enables an object to change direction, slow down or stop. The third principle is momentum, the velocity and weight of an object as it moves.
What is the normal resting heart rate per minute for a non athletic person quizlet?Terms in this set (98) 1. What is the normal resting heart rate per minute for a non-athletic person?{our entire friend group cuz we lazy as hell.} 60 to 200 beat per dam minute!
What phase is the actual complex movement being performed?The execution phase is the performance of the actual movement that often includes a point of contact with an object (e.g., contact of the baseball bat and ball), the release of an object (e.g., discus) or a flight phase (e.g., long jump).
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